The Belly-Torching Blast

This program uses the latest training techniques to torch belly fat. Instead of running, you'll do
total-body exercises at a fast pace. After all, whether you're running or lifting, your muscles require
energy to help you move. And this workout forces more of your muscles into action than you'd ever
use while jogging for the same duration. Not convinced? Just try it once.

Perform each workout once a week, resting at least 1 day between sessions. So you might do
Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.

Workout A:
The Belly-Torching Blast
Exercise Sets Reps Rest Duration
1. Single-Arm 15 15 N/A N/A
Dumbbell Swing
2. Squat Thrusts 15 15 N/A N/A

Workout B:
The Belly-Torching Blast
Exercise Sets Reps Rest Duration
1. Overhead 10 10 20 s N/A
Farmer's Walk
2. T-Pushup 10 10 20 s N/A
3. Thrusters 10 10 20 s N/A
4. Pushup and Row 10 10 20 s N/A

Workout C:
The Belly-Torching Blast
Exercise Sets Reps Rest Duration
1. Lateral Shuffle N/A 6 N/A N/A
2. Pushup and Row N/A 6 N/A N/A
3. Offset Dumbbell N/A 6 N/A N/A
Reverse Lunge
4. Dumbbell Getup N/A 6 N/A N/A
 The Belly-Torching Blast
Workout A:
The Belly-Torching Blast

1. Single-Arm Dumbbell Swing 2A. Squat Thrusts

Sets Reps Rest Duration Sets Reps Rest Duration

15 15 N/A N/A 15 15 N/A N/A
 The Belly-Torching Blast
Workout A:
The Belly-Torching Blast
Single-Arm Dumbbell Swing

Step A Step B

Grab a dumbbell with an overhand grip
and hold it in front of your waist at arm's
length. (You can also do the exercise
two handed, holding the dumbbell with
both hands.)
Your knees should be slightly bent, and
should remain that way from start to
finish.
Keeping your lower back naturally
arched, bend at your hips and swing the
dumbbell between your legs.
Keeping your arm straight, squeeze your
glutes tightly, thrust your hips forward
and swing the dumbbell up to chest
level as you rise to standing position.
Now reverse the movement and swing
the dumbbell between your legs again.
Swing the weight back and forth
forcefully.
 The Belly-Torching Blast
Workout A:
The Belly-Torching Blast
Squat Thrusts
Step A
Stand with your feet shoulder-width apart and
your arms at your sides
Step C
Step B
Push your hips back, bend your knees,
and lower your body as deep as you can
into a squat.
As you squat down, place your hands on
the floor in front of you, shifting your
weight onto them.
Step D
Kick your legs backward, so that you're Then quickly bring your legs back to the
now in a pushup position. squat position.
 The Belly-Torching Blast
Workout B:
The Belly-Torching Blast

1. Overhead Farmer's Walk 2. T-Pushup

Sets Reps Rest Duration Sets Reps Rest Duration

10 10 20 s N/A 10 10 20 s N/A

3. Thrusters 4A. Pushup and Row

Sets Reps Rest Duration Sets Reps Rest Duration

10 10 20 s N/A 10 10 20 s N/A
 The Belly-Torching Blast
Workout B:
The Belly-Torching Blast
Overhead Farmer's Walk

Step A Step B

Grab a pair of dumbbells and press them over Walk forward.

your head, your palms facing each other.
 The Belly-Torching Blast
Workout B:
The Belly-Torching Blast
T-Pushup

Step A Step B

Place a pair of hex dumbbells at the spot Lower your body until your chest nearly
where you position your hands while touches the floor.
doing a pushup. The dumbbells should
be set slightly wider than shoulderwidth
apart.

Grasp the dumbbell handles and set

yourself in pushup position.

Set your feet hip-width apart.

 The Belly-Torching Blast
Workout B:
The Belly-Torching Blast
Thrusters

Step A Step B

Grab a pair of dumbbells and hold them Lower your body until the tops of your
next to your shoulders, your palms thighs are at least parallel to the floor.
facing each other.
Stand tall with your feet shoulderwidth
apart.
Keep your torso as upright as possible
throughout the movement.

Step C
Push your body back to a standing position as you press the dumbbells directly over your
shoulders.
Lower the dumbbells back to the starting position.
 The Belly-Torching Blast
Workout B:
The Belly-Torching Blast
Pushup and Row

Step A Step B

Place a pair of hex dumbbells at the spot Lower your body to the floor, pause,
where you position your hands while then push yourself back up.
doing a pushup. The dumbbells should
be set slightly wider than shoulder-width
apart.
Grasp the dumbbell handles and set
yourself in pushup position.
Brace your abdominals--as if you were
about to be punched in the gut--and
maintain that contraction for the
duration of this exercise. This helps keep
your body rigid, and doubles as core
training.

Step C
Once you're back in the starting position, row the dumbbell in your right hand to the side
of your chest, by pulling it upward and bending your arm.
Pause, then lower the dumbbell back down, and repeat the same movement with your left
arm. That's one repetition.
Your torso should not rotate as you row.
 The Belly-Torching Blast
Workout C:
The Belly-Torching Blast

1. Lateral Shuffle 2. Pushup and Row

Sets Reps Rest Duration Sets Reps Rest Duration

N/A 6 N/A N/A N/A 6 N/A N/A

3A. Offset Dumbbell Reverse Lunge 3B. Dumbbell Getup

Sets Reps Rest Duration Sets Reps Rest Duration

N/A 6 N/A N/A N/A 6 N/A N/A
 The Belly-Torching Blast
Workout C:
The Belly-Torching Blast
Lateral Shuffle

Step A Step B

Stand in an athletic stance, as shown. Take three steps to your left, six steps to your
Shuffle to your left by moving either foot right, and three steps back to your left.
and then the other. That's one step.
 The Belly-Torching Blast
Workout C:
The Belly-Torching Blast
Pushup and Row

Step A Step B

Place a pair of hex dumbbells at the spot Lower your body to the floor, pause,
where you position your hands while then push yourself back up.
doing a pushup. The dumbbells should
be set slightly wider than shoulder-width
apart.
Grasp the dumbbell handles and set
yourself in pushup position.
Brace your abdominals--as if you were
about to be punched in the gut--and
maintain that contraction for the
duration of this exercise. This helps keep
your body rigid, and doubles as core
training.

Step C
Once you're back in the starting position, row the dumbbell in your right hand to the side
of your chest, by pulling it upward and bending your arm.
Pause, then lower the dumbbell back down, and repeat the same movement with your left
arm. That's one repetition.
Your torso should not rotate as you row.
 The Belly-Torching Blast
Workout C:
The Belly-Torching Blast
Offset Dumbbell Reverse Lunge

Step A Step B

Grab a dumbbell and hold in your left
hand next to your shoulder, with your
arm bent.
Stand tall with your feet hip-width apart.
Keep your lower back naturally arched.
Brace your core.
Step backward with your right leg and
slowly lower your body until your front
knee is bent at least 90 degrees. Don't
allow the weight to carry you forward.
Instead, think about dropping your hips
straight down as you step forward.
Your rear knee should nearly touch the
floor.
Keep your torso as upright as possible
and your lower back naturally arched.
Pause, then push yourself to the starting
position as quickly as you can.
Complete the prescribed number of
repetitions with your right leg, then do
the same number with your left leg.
 The Belly-Torching Blast
Workout C:
The Belly-Torching Blast
Dumbbell Getup

Step A Step B

Lie faceup and hold a dumbbell in your left hand Roll onto your right side and prop yourself up.
with your arm straight above you.

Step C Step D
 Stand up while keeping the dumbbell above you Once standing, reverse the movement.
at all times.

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