Fat Loss Workouts with TT Reconstruction Warmup

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This month we have a really cool program that includes a few extra workouts in it. The Reconstruction workout program is designed to rebuild your body with basic exercises that will give you maximum results.

The warm up will start out the program and you can begin with either an Overhead squat or a Y squat. So grab a broom or any light type of rod to use for the Overhead exercise.

Personally, I like the Overhead squat as it lets you stretch out more during this exercise.

When you perform either of these exercises, keep the broomstick/arms behind your head and stretch through your chest by bringing your shoulder blades back and together. Also, place your feet just slightly wider than shoulder width apart and push those hips back as you squat down.

If you don't happen to have a broom hanging around, then you can always do the Y squat.

After the squat, you will go down to the ground and do Elevated push-ups. The elevated object only needs to be raised a couple inches. So, place one hand on the dumbbell and then lower yourself down and then up. If you are a beginner and find the elevated push-up too difficult, then you can just do it from your knees. Once you have completed all repetitions for one hand, switch over and do the same for the other side.

The exercises in the Reconstruction program are designed to use as many muscles as possible and so you will notice in some exercises that muscles you don't normally feel will be a little tender.

Next up, is an exercise known as the Good Morning or the Waiter's Bow exercise. With the Good Morning you normally have a barbell, while the waiter's bow has always been a tough exercise for a lot of people. Nevertheless, it's important you learn how to do it with correct form so that you are moving your body properly.

So for the Waiter's Bow, place one hand behind your back, and grab a skin fold from your lower back, have your other hand across your chest with your knees slightly bent. Now, push your hips back and stretch through the hamstring, keeping your back flat. Go just as far until the skin comes out of your hand from your lower back. Push back, feel the stretch in the hamstrings and then contract your glutes to come up. You are really trying to maximize the distance from your hip to your knee during this exercise.

After the Good Morning or Waiter's Bow, find a bench and do Prone Stick-ups. Normally, Stick-ups are done against a wall, but this time you will do it lying down on the bench. Place your chest down on the bench, and relax your body. From this position, take your hands and squeeze your shoulder blades together, and then go above your head and straight out, come back in, drop down briefly, then back up, out and then drop down.

So do these 4 exercises, 2-3 times in a circuit before starting into Workout A, B, or C.

Category:

Sports

Tags:

• TT
• Reconstruction
• Warmup