This week’s Move It to Lose It workout idea is presented by Certified Personal Trainer, James Cipriani. Below, you will find a link to James’ workout video and a breakdown of the movements. The four moves demonstrated in the video work together to help stimulate your lean muscle tissue and reduce body fat. This workout should be performed in a circuit style to keep your heart rate up so you can rev up your calorie burn! Print out the workout description below, and try it the next time you hit the gym.
Targets – Quadriceps, Hamstring, and Glutes
Repetitions – 8 to 12
Hold a dumbbell in each hand. Place your feet shoulder width apart underneath you. Sit down and back into a squat position. While performing this movement, keep all the weight in your heels. This will help activate your glutes and hamstrings. Make sure to stand up tall and keep your chest up the entire time. While performing a squat, think about sitting down on a chair.
Dumbbell Chest Press
Targets – Chest, Pectoral Muscles, Shoulders, and Triceps
Repetitions – 8 to 12
Start by sitting on a bench and hold a light dumbbell in each hand. Slowly lower your body until your back is flat on the bench. Bring the dumbbells up and out to the side. Your upper arms should be parallel to the ground and the dumbbells will be up towards the ceiling. Your contact (touching) points on the bench should be your head, glutes and shoulder blades. Feet should be planted firmly on the ground. Push dumbbells up toward the ceiling and release back down to the starting position.
One Arm Dumbbell Row
Targets Back and Biceps
Repetitions – 8 to 12 (each side)
Using a bench, bring right knee and right hand up on the bench. This will provide you with some stability. Plant your left foot on the ground behind you. Hold one dumbbell in your left hand and allow for the dumbbell to hang by your side. Lift your left arm up, focusing on bringing the elbow up and close to your side. Release by dropping your arm down to the starting position.
Targets – Core/Abdominal Muscles
Hold for 30-60 seconds.
Begin the movement by placing your hands and knees on the ground. Walk your feet back so that you are in a plank position with your palms and feet the only contact points on the ground. Your shoulders should be right over your hands. During the plank hold, remember to keep your spine neutral, meaning that your hips do not sag and they do not go too high. If this version of the plank feels too difficult, you can drop down on to your knees as a modification.
Try to complete 3-4 rounds of this circuit. Take a few seconds between each exercise to rest. After completing the plank hold, rest for one minute, and then begin the next round of the circuit with the dumbbell squat. Remember to move fast during this circuit but do not compromise your form. If the weight becomes too heavy, choose a lighter weight or use your body weight. Get moving!
James Cipriani has been Connecticut’s go-to trainer since 1997. After competing in drug-free bodybuilding competitions for over a decade, he has dedicated his life to helping others achieve total health and complete body transformations. He majored in Health & Fitness at Springfield College, became a certified personal trainer through both the NFPT and ISSA, earning many specialty certifications through ISSA through the years, and he is a member of the Advisory Board of Metabolic Precision, one of the fastest growing certifications in the world. James was also named one of the 10 Best Trainers in America by the National Fitness Hall of Fame. When he isn't living and preaching about health and fitness, you might find him enjoying a little pizza and ice cream on weekends.