Belly Off Basic Train 2012

© 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff © 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff

BELLY OFF! BASIC TRAINING: THE 20-12 WORKOUTS

LOSE WEIGHT FAST WITH OUR EASIEST BEGINNER PLAN EVER!

THIS IS YOUR YEAR to finally change your body and shed that gut for good. Losing weight and shaping up will help you look better, feel amazing and significantly improve your health almost immediately! You know this, but maybe fitness hasn’t been a priority before. If you are overweight or haven’t exercised much in many months, you are about to embark on the perfect plan to change your life. With the help of Belly Off! training advisor David Jack, we’ve developed our easiest, most effective beginner program ever—the 20-12 Workouts--to transform your body from totally out of shape to lighter, fitter, healthier, and more muscular in just six weeks max. (In reality, you’ll start feeling and seeing substantial results within the first week!)

Some of you may already be fairly fit and used to exercising regularly; you may want to start with the Belly Off! Classic or the Dumbbell Blast workouts, which are more advanced. But if you’re just getting back into exercise or would like to take things more slowly to build a foundation of fitness, our Basic Training: 20-12 Workouts are perfect for you.

Basic Training: 20-12 consists of two workouts, the 20 and the 12, performed on different days with at least one day of rest in between workouts. The 20 refers to the number of seconds you will perform each exercise in the 20 Workout; 12 refers to the number of repetitions you will perform of each exercise in the 12 Workout. You will do these strength training programs three times per week (in other words, one of the workouts will be performed twice in a week) On at least two days when you are not doing a strength workout, you will do a short activity that gets your body moving and raises your heart rate. You can choose any aerobic type activity that you enjoy, such as walking, running, biking, swimming, playing racquet sports, basketball, tai chi, hiking, etc. There’s not a strict time limit. Just shoot for at least 15 minutes of light cardio activity.

And that’s it! That’s your plan to turn your life around, establish a framework for healthier habits, start losing that belly, and building your best body ever!

© 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff© 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff

Here’s what your 6-week schedule might look like if you begin on a Monday:

Mon. Tues. Wed. Thurs. Fri. Sat. Sun.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

What you’ll need for the Belly Off! Basic Training 20-12 Workouts Program: • Workout clothes and running shoes• An exercise space of at least 6 feet by 10 feet• An elastic exercise band (available for a few dollars online or in sporting goods stores)

Optional items: • A watch or wall clock• Source of music for motivation

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© 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff© 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff © 2012 Men’s Health - Belly Off! 2012 www.menshealth.com/bellyoff

How to do the workouts:

WARMUP (for both the 20 and 12 workouts)

Warm up your muscles and joints to prevent soreness and injury by doing the following before each workout:

Arm Circle Stand with feet hip-width apart and hold your arms out to your sides, forming a T-shape with your body. Hold light fists with your palms facing up and your thumbs pointing behind you. Stick your chest out and pinch your shoulder blades down and together as you make backward circles with your straight arms. Start small and gradually make the circles larger. Do them quickly, 20+ reps. Stop and then turn your palms downward with thumbs pointing straight ahead. Do another 20+ reps, but this time circle your arms forward, making smaller to larger circles.

Stickup Stand with your back against a wall and your heels about six inches from the wall. Raise your hands over your head and lean back until your shoulders, head, butt, elbows, and wrists make contact with the wall. This is the starting position. Slowly slide your arms down the wall and tuck your elbows into your sides. Try to maintain contact at wrists, elbows and shoulders throughout the movement. Return to the starting position and repeat for a total of 10 reps.

Split Stance 3-Way Hip SeriesStand an arm’s distance from a wall with your left side facing the wall. (The wall is there for you if you lose balance.) Assume a split stance with your left leg forward and right back. Reach both hands (1) toward the ceiling to elongate your spine, then keeping your arms straight, bring both (2) down in front of you, parallel with the floor, pause, and then rotate your still parallel-to-the-floor arms and torso to the left as far as you can without rotating your hips and leading with your upper back and your eyes/head. Think of your hips as two headlights that shouldn’t move as you do this. Return to the starting position and repeat 4 more times. (3) from the split stance reach your right straight arm toward the wall as you allow your hips to slide away toward the left, return to the standing position and repeat 4 more times. Then turn around so your right side faces the wall, switch foot positions (right forward this time) and repeat the warm-up move by rotating to your right.

Russian Wall Squat This warm-up move also teaches good squat form by forcing you to push your hips back as your knees bend. Start by standing facing a wall with your feet shoulder-width apart and your toes 1/8th of an inch from the wall. Hold your arms straight at your sides, palms touching the wall at your hips. Now, slowly sit back, pushing your hips back as you squat. Your nose and knees should almost scrape the wall as you lower yourself as low as possible without changing your form, with the goal being until your thighs are parallel to the floor. Drive back up to the standing position by pushing your feet into the floor and squeezing your thighs and glutes. Try to go deeper with each repetition and do not let your knees bow out or in. Do 8 to 10 squats.


Front-and-Back/In-and-Out Line DrillStand straight with feet shoulder-width apart, knees slightly bent in an athletic stance. Make believe there is a line in front of your toes. Staying on the balls of your feet, step over the line one foot at a time and behind the line one foot at a time. Do this quickly, but relaxed for six seconds leading with the right foot, and then repeat leading with the left foot. Next, imagine a line right under the center of your body. Assume an athletic stance, feet a bit wider than shoulder-width apart. Step laterally toward the line one foot at a time leading with your right foot, and then back out one foot at a time. The pattern is in-out, in-out. Do this for six seconds rapidly, and then repeat leading with your left foot for six seconds.

Push the Wall This move helps to open up your hips and stretch your low back and ankles. Stand facing a wall about 2 feet away from it, your feet hip-width apart. Take a step back with your left foot, then bend forward and place your hands on the wall with arms outstretched and parallel with the floor. Now take weight off the lead foot slightly, bending that knee. Your back leg should be straight, bent very slightly. Push into with wall, keeping your arms locked straight. Keep your head and torso up straight. You’ll be pushing from your back leg and low back. Continue to take weight off that front leg to increase the tension in the back leg. Hold this position for a few seconds, then drive the right foot into the ground and use your core to stand straight with both feet together. Rest a second then repeat the stretch 6 to 8 times. Next, repeat the move, stepping back with your right foot.

Spread the Wall This drill activates your core in rotation, prepping it for your workout. Stand in the center of a doorway facing the hingeless side so you can place your hands on either side of the wall. (You can also use the wall of a room that allows you to do the same.) Assume an athletic stance with feet a bit more than shoulder-width apart, knees slightly bent. Stand an arm’s length from the wall so your left shoulder lines up with it and the back of your left hand, from fingertips to wrist rests against the wall. Hold your outstretched right arm’s hand palm-to-palm with your left hand. This is the starting position. Press the back of your left hand into the wall with your right arm, rotating your torso from your hips to apply more pressure. This engages your glutes, quads and core. Keep your head relaxed. Hold the stretch for 3 to 5 seconds, exerting just enough pressure to feel it in your core without contorting your body and breaking form. Don’t turn your hips. Next, bring your palms-together hands to your sternum and rest. Do up to 5 repetitions. Then shift your body to the left so your right shoulder lines up with the opposite side of the wall and repeat the move, pressing the back of your right hand into the wall for 3 to 5 seconds and the same number of reps.


The 20s WorkoutRemember: “20s” stands for 20 seconds of vigorous work with good form. Perform the following four exercises in the 20s Workout as a superset. In other words, do 20 seconds of the exercise before moving on to the next exercise in the superset. Inside of each exercise, rest only as needed or when you start to compromise proper form. Rest at least 30-45 seconds between each exercise, or as needed up to 1 minute.

Each exercise includes an easier version and a more difficult variation. Choose the one that’s right for you and progress as strength and endurance improve.

SUPERSET 1

Bodyweight Squat with Arms ExtendedStand with your feet slightly more than shoulder-width apart, toes pointed slightly outward. Now sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back to the starting position making sure to keep your heels on the ground and your knees over your ankles. Your arms should be out straight in front of you at the bottom position and can come down to your sides as you stand up. This will help keep your chest up and maintain good form during the squat. Repeat the move quickly for 20 seconds.

Easier: Assisted Bodyweight Squat Hold onto a sink, sturdy table or straps secured to a pole for assistance and balance as you perform the squat.

Harder: Squat Reach and Return With feet slightly more than shoulder-width apart, squat into a deep athletic stance. As you squat, drive your straight arms down and back behind your body. Pause for a second, then quickly drive your arms up overhead while simultaneously driving your feet into the floor to stand and straighten your legs. At the top of the move your arms point toward the ceiling and you should be standing on your toes. (The drive is aggressive, but not so forceful that your feet leave the floor—that’s another exercise!) Pause for a split second at the top and then forcefully swing your arms down and back as you sit back into another deep squat. That’s one rep. Keep doing them rapidly for 20 seconds.

REST for 30-45 seconds.


Pushup Plank Assume a pushup position with your hands flat on the floor directly under your shoulders, arms straight, and your feet together, toes on the floor. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut, and squeeze your glutes and thighs. Your head should be in line with your body and holding very little tension. Be sure to take small breaths throughout the hold. If you have high blood pressure, or feel pain in your back, do an easier form of this exercise or skip it altogether. Hold this position for 20 seconds. Easier Perform the pushup plank with your knees resting on the floor. Or assume a regular pushup position with straight legs, toes on the floor, but place your hands on a bench, chair or railing. Keep your head in line with your body. Squeeze your core and glutes.

Harder Hold the pushup plank, and while at the top position, raise one leg and hold for a few seconds, return it to the floor and then raise the opposite leg at the top position and hold. For extra work, you can add a full pushup in-between each leg hold. Continue this pattern for 20 seconds.

Rest for 60 to 90 (or as needed, letting your heart rate settle to comfortable level) sec-onds then repeat Superset 1 before moving on to Superset 2. For weeks 1-3 you will do 2 total rounds of each superset; for weeks 4-6, you will do 3 total rounds of each.

SUPERSET 2

Lateral Step and Hold For this aggressive exercise, you will keep an upright posture while performing a high-knee run (try for about 60 percent of your top speed) laterally left and right while staying on the balls of your feet. Begin by taking three lateral steps to the right quickly. Keep your knees high and your body tall as you run and drive your elbows and hands back as if you would holding hammers in your hands and driving nails behind your hips. Do not cross your feet as you run. On the third step, pause and maintain your balance on your right foot for a second or two before running laterally in the opposite direction for three steps. Again, on the third step, pause and balance on your left foot. Continue running laterally and balancing on one foot for 20 seconds.

Easier Do the same exercise but instead of running, perform a high-knee lateral march and balance hold instead of running.

Harder Take wider lateral steps and run faster at up to 90 percent of your top speed.

Rest for 30 to 45 seconds.


Reverse Step and Band RowFor this exercise, you will need a resistance exercise band. Stand with feet hip-width apart and anchor one end of the exercise band to a sturdy pole, object, a door handle with the door closed or have a partner hold it, and hold the other end of the band in your left hand. Take a giant step backward with your left foot and then row your left hand to your ribcage. Initiate the pull from your shoulder blade, and back squeezing your shoulder blade toward the center of your spine and bending your elbow. Be sure not to shrug your shoulders during rowing movements. Extend your arm straight, step forward and repeat the move quickly with good form for 20 seconds. Then place the band in your right hand and repeat the movement on that side after resting for a few seconds to regain your composure.

Easier Do the band row from a split stance instead of stepping back. Assume a split stance, your right foot forward and left behind you. Complete 20 seconds, then reverse foot position and row with the right hand.

Harder Reverse Lunge Isometric Band Row. In this version, when you step back you lower into a deep lunge until your front right thigh is parallel to the floor and your back left thigh is perpendicular to the floor, the left knee just an inch above the floor behind your hips. Hold that lunge position for a second, then with the left hand row the band to your ribcage while simultaneously punching with the right fist forward. Then stand into the starting position. The action is: lunge back, row/punch/return, stand. Do this for 20 seconds, then repeat the move on the opposite side.

Rest for 60 to 90 seconds (or as needed, letting heart rate settle to comfortable level) and repeat Superset 2 once more (for weeks 1-3). You’ll do 3 total rounds of each superset during weeks 4-6. After the workout, cool down for 3 to 5 minutes by walking and stretching.


The 12s WorkoutBegin by loosening and warming your body with the warm up described above the 20s Workout.

For this workout, “12s” stands for 12 repetitions. Perform the following exercises as a circuit. In other words, do 12 repetitions of each exercise, rest up to 30 seconds (or as needed up to 1 minute) then move directly into the next exercise. After completing one set of the eight exercises, rest for 90 to 120 seconds, then repeat the circuit. For weeks 1 and 2, try to complete two total rounds. For weeks 3-6 try to complete three total circuits. As a challenge try to do the rounds quicker, with good form and less rest, during each subsequent workout. Your goal should be to perform three rounds of the 12s workout using little rest and performing at a higher intensity in each exercise by week 6.

Split Squat Stand in a staggered stance with your left foot forward and your right foot back. Slowly lower your body as far as you can. Your back knee should be about an inch off the ground and slightly behind your hip. Your front knee should be over the ankle and shoelaces (don’t allow it to travel in front, or to either side of your toes to avoid injury). Pause then forcefully push yourself back to the starting position by driving your front foot (more) and trail foot through the ground. Repeat six times, then switch foot positions and do another six reps for a total of 12.

Note: as you build strength, you can perform the split squat while holding dumbbells in your hands at your sides or one dumbbell held against your chest with both hands for increased resistance.

Band Pull ApartFor this exercise, you’ll need a lightweight elastic resistance band or tube. Stand with your feet hip-width apart. Hold an end of an exercise band in each hand about shoulder-width apart, palms facing down. Hold your arms out straight in front of you, the band slightly stretched between your hands and parallel with the floor. This is the starting position. Now spread your arms apart and squeeze your shoulder blades together and down to “pull the band apart” until it stretches against your chest. Quickly release the band’s tension by bringing your arms back in front of you and repeat as fast as you can with good form. Be sure to keep your shoulders down (not shrugging) during the move by pulling your arms slightly down and back. Do 12 reps rapidly with a slight pause when they are out and extended.

Single-Leg Balance and TouchImagine standing inside of a large clock: 12 o’clock is straight ahead of you, 3 is directly to your right side and 9 to your left. Start by balancing on your right leg (keeping the whole foot flat on the ground at all times) with your left foot off the floor. Now reach your left foot as far out toward 12 as you can while maintaining control and tap your heel to the ground. You’ll need to bend your right knee slightly. Spread your arms for balance. Return to the middle, and then reach toward 9 o’clock and tap your heel. Finally, bend at the waist and reach your leg back toward the 6 o’clock position and tap your toe. Return to center each time. Complete 6 repetitions, then repeat the move on the other side, reach-ing your right foot toward 12, 3 and 6 o’clock for another 6 reps. Be sure to keep your knee from caving in, maintain good posture and do not let your body follow your leg – it should stay centered in the middle of the clock. The tap should not be used for you to gain control of the movement.

When you improve your balance and strength, you can make the move more challenging by balancing on a low box or step.


March with Arm SwingMarch in place with knees lifted high while swinging your arms out and across each other over your chest. Your hands should reach for your opposite shoulder blade as you hug yourself across the chest, then open wide and out the side of your body. Do 12 repetitions (two steps equals one repetition. To make this more challenging, add a skip to the march with arm swing, then try skipping forward and back and side to side in a cross pattern 3 or 4 feet in each direction and coming back to center with each skip. Out and back is one rep, so three full cross patterns would equal 12 reps.

Bodyweight Romanian Dead Lift (RDL)Stand straight with your feet hip- to shoulder-width apart and your back against a wall. Your heels should be about 8 to 10 inches from the wall. Don’t lock your knees. Now, bending only at the waist and keeping a neutral spine, reach your outstretched arms between your legs toward the wall behind you. The idea is to hinge from the waist by pushing your hips back. Return to the standing position and repeat for a total of 12 reps. Once you feel you have the hinge pattern set, you can step away from the wall and perform the movement in space.

When you improve your strength, try a Single-Leg RDL. Stand with your feet slightly more than shoulder-width apart. Raise your left foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance on that right foot, bend forward at the waist and raise your left leg behind you until that leg and your torso are parallel to the floor. (Allow your arms to hang naturally straight down.) You will initiate the move by pushing your hips back. Your body should form a straight line from your head to your left heel with your hips and your shoulders pointing toward the floor. Push back to the starting position and repeat for a total of 6 repetitions. Next, switch leg positions and repeat for another 6 reps.

Muhammad Ali Line DrillsThese speedy foot drills are called Alis because they mimic the boxer’s float-like-a-butterfly footwork. Start by placing one foot forward and one foot back as if standing over a line. Stand on the balls of your feet. Now, quickly switch (or scissor) your feet while driving your arms aggressively. Over and back is one repetition. Next, staying on the balls of your feet, step over the line one foot at a time and then back behind the line one foot at a time in an up-up, back- back pattern. Up and back is 1 rep, do 12 total and lead with the opposite leg the next time through. Next, imagine a line right under the center of your body running with your body. From an athletic stance, feet a bit wider than shoulder-width apart, step laterally toward the line one foot at a time leading with your right foot, and then back out one foot at a time. In and out is rep. Do 12.

Continue to increase your speed to make this more challenging, and/or perform the drills on a low box.

Rest for 2 minutes and then repeat the 12s for a total of 2 circuits. Cool down for 3 to 5 minutes by walking and stretching. During weeks 3-6, do 3 circuits. Your goal is to complete 3 rounds without resting between circuits by week 6.

Remember to…• Check your weight once a week• Stand at work whenever you can• Substitute water for high-calorie beverages• Force yourself to walk more by parking farther away from the entrance to work, stores, etc. • Share your questions, comments and successes in the forums at BellyOff.com• Pick up a copy of The Belly Off! Diet book for more tips and strategies

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Belly Off Basic Train 2012