Fitness Blog

After we finished the workout number one we will move to the workout number two which contains six exercises which are Dumbbell Split Squat with Front Foot Elevated, Barbell Romanian Dead lift (RDL), Reverse Lunge, Elevated Pushups, Bicycle Crunch and Stability Ball Jackknife. As we did in the first group of the workouts we will do in workout number two. We will make three posts each post contains two exercises. Now let’s start with the first two exercises.

Fat loss workout number two

Dumbbell Split Squat with Front Foot Elevated

1. First Strand on your feet and make your feet shoulder-width apart. Next move your right leg forward but take larger step than the normal step as in the picture and put it on the gym 6-inch riser.
2. Now press the front part of your left foot into the ground and make sure you are using it to keep your balance. Make sure your left knee is bent.
3. Contract both your brace and your abs while keeping your spine in a natural position.
4. Push your body down and lower your body until your right thigh is parallel to the gym or the room ground.
5. Make sure your upper body is upright and your back is flat to maximize the benefit from this exercise.
6. Now push up to the right position but make sure you are not stepping back.
7. Repeat the reps ten or eight times for one leg then switch to the other leg.

Barbell Romanian Dead lift (RDL)

1. You must be very conservative in this exercise and make sure you do not do it if your back is hurt, weak or injured. This is very important to do each rep with 100% concentration and make your back flat or you will get hurt.
2. First you need to hold the bar with your overhand grip whiles your hands are just outside your legs. Also make sure your feet are shoulder –width apart from each others.
3. Now bend your knees slightly and do not move it fast. Make sure your back is flat and your head is up. Also make sure your arms are straight just as the picture.
4. Make sure that you are keeping the bar very close to your things and focus on pushing your butt back.
5. Now reverse the previous steps before your back starts to round.
6. To stand up you should extend at the hips and concentrating your buttocks.
7. Pull with your upper back and make sure you are brining your torso upright and make sure the bar is very close to your body when you reach the top of the movement.

Finally, remember to take rest among each set to get the enough power to continue your training and if you think you are out of power you may eat one of the nutrition bars. Also remember to read the next post which will contains the second and the third exercise in the workout number two.