The 8-Hour Diet (32 page)
Authors: David Zinczenko
Stand with your feet hip-width apart. Simultaneously push your hips back, bend your knees slightly, and swing your arms down to your sides. You’ll look like you’re imitating the form of a downhill skier. From there, forcefully thrust your hips forward, straighten your knees, and swing your arms upward, so that you rise up on your toes. Repeat the movement back and forth quickly.
MAKE IT HARDER
Jump off the floor as you swing upward.
UP & AT ’EM BLOOD PUMPERS
These are fast-moving exercises that get the blood flowing and the heart rate up. Do one exercise for 20 seconds, and rest for 20 seconds. Then do the second exercise for 20 seconds, and rest for another 20 seconds. That’s one round. Do a total of six rounds.
EXERCISE 11b
Assume a pushup position, with your arms straight. Your body should form a straight line from your head to ankles. Without allowing your lower-back posture to change, bend your knees and push your hips backward. Then quickly “pull” yourself back to the starting position.
MAKE IT HARDER
Instead of pulling yourself back to the starting position, pull yourself into the down position of a pushup. Then push into the rock-back position.
EXERCISE 12a
Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change (don’t let your hips sag!), place your right hand on the floor, then your left hand. Then push your body into the “up” position of a pushup. Now lower yourself back to your elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you can.
EXERCISE 12b
Stand on your right foot with your right knee slightly bent and your left foot slightly off the floor. Lower your body toward the floor, and then bound to your left by jumping off your right leg. Land on your left foot and bring your right foot behind your left as you reach toward the outside of your left foot with your right hand. Reverse the movement back toward the right, landing on your right foot.
EXERCISE 13a
Stand with your feet together and toes forward. Jump your feet out to beyond shoulder-width as you push your hips back, bend your knees, and land in a squat position, your thighs nearly parallel to the floor. Immediately return to the starting position, jumping slightly and bringing your feet back together. Repeat.
EXERCISE 13b
Get down on all fours, with your hands and knees on the floor. Now raise your knees off the floor an inch or two. Bend your elbows and lower your body until your knees barely touch the floor. Push back up and repeat. Keep your elbows as close to your body as you can throughout the movement.
MAKE IT HARDER
Move your feet farther back. You could move them just an inch or two, or until your legs are completely straight (hardest).
EXERCISE 14a
Place your fingers on the back of your head, pull your elbows and shoulders back, and stand with your feet shoulder-width apart. Lower your body as far as you can and hold that position.
MAKE IT EASIER
Take a wider foot stance.
MAKE IT HARDER
Take a closer foot stance. Or to make it even harder, stagger your feet by placing the toes of your left foot in line with the heel of your right foot. Lift your left heel off the floor. Alternate your foot placement each time you repeat.
HOLD IT! WORKOUTS
You won’t have to move a muscle in this 8-minute routine. Just maintain the position and feel the fat burn away. Here’s how to do it: Simply hold the first exercise 10 seconds, rest for 5 seconds, and repeat 12 times. Then rest for 1 minute, and repeat the procedure with the second exercise. (This is a great option for when space is limited and the rest of the family is still asleep.)
EXERCISE 14b
Get down on all fours, with your hands and knees on the floor. Now raise your knees off the floor an inch or two and hold that position.
MAKE IT HARDER
Raise one arm off the floor. (Alternate the arm each time you repeat.) You can also raise one leg off the floor, or raise your opposite leg and arm off the floor at the same time (hardest).
EXERCISE 15a
Stand on your left foot and hold your right foot off the floor. Push your hips back, bend your left knee, and lower your body as far as you comfortably can. Hold that position. Repeat the movement on your right leg. Try to lower a little farther each set.
EXERCISE 15b
Bend your knees slightly, push back your hips, and lower your torso while keeping your back straight. Now raise your arms at an angle in front of you until they’re in line with your torso and form a Y position with your upper body. (The thumbside of your hands should be pointing toward the ceiling.) Hold that position.