Gain Muscle and Lose Fat with TT 2K9 Fusion Warmup

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This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you'll discover new exercises and new ways of doing things.

You'll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily.

The first exercise in the warm-up will be running in place for 20 repetitions in total.

Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under.

After that exercise you'll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way.

So you're really trying to loosen up your hips in a whole bunch of different directions.

Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don't want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other.

Then you're going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in the push up position, as you go down, tuck your elbows in and squeeze your shoulder blades together. As you come down act as if you're pulling yourself down and then pop up. Really try to focus on bringing your shoulder blades together as you go down in the push up.

You'll finish off the warm up with a Prisoner Lunge. So, place your hands behind your head and step out and drop down, then drive back up.

Rest for one minute, and then go through the circuit one more time and then you'll find your hips are nice and loose and ready for the workout.




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