How to get rid of your beer belly

How to get rid of your beer belly

This punishing circuit focuses on speed and cardio work – torching your belly fat from all angles. You’ll burn fat for energy with this intensive, short workout. Get your towel nearby.

Circuit Workout

Perform 20 reps of each move, and without rest move on the next exercise. After the lunges, rest for 60 secs, then repeat the circuit. Rest again after the lunges, then repeat each move. Perform 5 circuits overall

Press-up

Sets: 4 / Reps: 20, 20, 15, 12 / Rest: None. Go straight to the next exercise

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, butt and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Squat jump

Sets: 4 / Reps: 20, 20, 15, 12 / Rest: None. Go straight to the next exercise

Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.

Inverted row

Sets: 4 / Reps: 20, 20, 15, 12 / Rest: None. Go straight to the next exercise

Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.

Step-ups

Sets: 4 / Reps: 20, 20, 15, 12 / Rest: None. Go straight to the next exercise

Stand in front of a platform or bench. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.

Pike press-up

Sets: 4 / Reps: 20, 20, 15, 12 / Rest: None. Go straight to the next exercise

Get into a press-up position with your hands wider than shoulder width apart. Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position.

Walking lunge

Sets: 4 / Reps: 20 (on each leg), 20, 16, 12 / Rest: 60 secs before repeating another circuit

Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.

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