KNOWLEDGE

500-Calorie Workout Plan: Total Body Workout

January 9, 2015

Burn up to 500 calories* and tone your physique with these all-over body moves.

BURPEES
10 reps

Start in a squat position with your hands on the floor in front of you. Kick your feet back to a push-up position and do one full push-up. Immediately bring your feet back to the squat position. Jump up on your toes with your arms overhead. That’s one rep.

ALTERNATING BOX PUSH-OFF WITH SHOULDER PRESS

2 sets of 20 reps

Place your left foot on a 12-inch plyometrics box with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing the dumbbells overhead as you jump, and land with feet reversed.

MEDICINE-BALL WOOD CHOPS
2 sets of 10 reps each side

Start with your feet more than hip-width apart. Hold a medicine ball by your right hip with both hands. Turn your torso to the left, and lift the ball above your head on the left. Move the ball from high to low across your body and end on the right side, as if you were chopping wood. Do 10 on one side, then switch.

KETTLEBELLS OR DUMBBELL SWINGS
3 sets of 10 reps

Starting in a wide leg squat, hold the kettlebell with both hands and lower it so it nearly touches the floor. Swing the kettlebell up, keeping the upper back and abdominals tight, and straighten your legs as the kettlebell rises. Swing upward to around the height of the shoulders. Keep the glutes and abdominals squeezed tight at the top of the movement. Slowly lower back down into a wide squat and repeat.

STANDING CALF RAISE MACHINE
3 sets of 10 to 12 reps

Stand on the foot plate with your shoulders squared. Slowly rise up onto your toes and pause briefly, then lower your heels until fully extended. To work your calves one at a time, simply cross one leg over the other.

CARDIO: 10 minutes on a bike, 10 minutes on an elliptical and 10 minutes on a stair climber

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

*500-calorie workouts based on 150-pound man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbbells used in weight-lifting exercises.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.