Health

The Bodyweight Chop

If you want to burn the most calories in the shortest amount of time possible, you’ll like this exercise.

Whether you’re a seasoned athlete or a beginner, this exercise benefits people of all ages and sizes.

You’ll:

  • Increase your heart rate, helping you burn more fat
  • Engage your lower and upper stomach, while also working your obliques (aka “love handles”)
  • Improve your hip mobility so you move easier and things like bending down or reaching for something will become way easier

It’s called the Bodyweight Chop. For a more “cardio” effect, you can do ALTERNATING chops.

Warning: This looks easier than it really is. Doing 10-20 reps per side will really get your heart cranking and the fat burning 😉

Here’s how to do it followed by a simple 15-minute circuit you can do at home using this powerful exercise…

Alright, now that you know how to do it, the question now is…

WHEN?

If you simply plop this exercise into your routine anywhere, sure, you’ll get some benefits. But if your routine is structured in a way that MAXIMIZES fat-burning, you’ll burn more calories during and after you’re done.

Here’s a 15-minute circuit you can do today to burn fat for HOURS and HOURS (not a bad investment of 15 minutes)

Beginner Version

Do the following circuit 3 times, resting as shown. Rest more ONLY if needed.

1-Leg Lying Hip Extension or Step-ups (left side) (20 secs), rest 40 secs

1-Leg Lying Hip Extension or Step-ups (right side) (20 secs), rest 40 secs

2-Arm Dumbbell Row or Wall Stick-ups (20 secs), rest 40 secs

Dumbbell Chest Press or Kneeling, Regular, Incline, or Wall Push-ups (20 secs), rest 40 secs

Alternating Bodyweight Chop (20 secs), rest 40 secs

Exercise Veteran Version

Do the following circuit 3 times, resting as shown. Rest more ONLY if needed.

Dumbbell or Bodyweight Reverse Lunge (left side) (40 secs), rest 20 secs

Dumbbell or Bodyweight Reverse Lunge (right side) (40 secs), rest 20 secs

2-Arm Dumbbell Row or Wall Stick-ups (40 secs), rest 20 secs

Dumbbell Chest Press or Decline or Regular Push-ups (40 secs), rest 20 secs

Alternating Bodyweight Chop (40 secs), rest 20 secs

Now imagine the “fat-burning damage” you can create by doing something like this just 3 times a week.

CLICK HERE for more fat-burning circuits sent directly to your inbox

Later tater,

Mikey “Pancakes” Whitfield, Master CTT

 

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