This Killer Workout Sculpts muscles & sheds pounds

This Killer Workout Sculpts muscles & sheds pounds

We caught up with Soli and Shelsea at Bellevues Amped Crossfit as they prepare for the 2012 Emerald Cup. These competitors know what it takes to get in the best shape possible. You may not be preparing to walk the stage in front of thousands, but you can get their workout.

Soli & Shelsea

back and leg should be parallel to the floor

Standing leg lift

Works Core, Legs and Butt

Hold 5 to 10 lb dumbbell in each hand.

Standing straight with feet together move right foot behind you until on your toe.

Lever your body and right leg together so your body is moving toward the floor and right leg is moving up. Keep everything aligned. Arms

should hang toward the floor.

Pause when back and right leg are parallel to the floor

Slowly reverse lever until you are standing straight up.

Do 10 to 12 reps per leg.

Elevated Reverse Lunge

Stand on a step or any elevated stable surface, hands to the side with or without dumbbells, feet shoulder width apart. Squeezing your left glute, step backward with your left leg lowering it until the right knee is bent at a 90 degree angle. Pause, then push back up into the starting position. Do 10 to 12 reps per leg.

Ankle should be under the knee

Burpee

Works Arms, Chest, Core and Shoulders Hold a 5 to 10 lb dumbbell in each hand.

Start in plank position. Shoulders over dumbbells and feet shoulder width apart

Hop up to feet, stand straight up and curl weights. From curl position press the weights over your head, rotating the palms out as you press. Return to starting position. To increase intensity add a push up while in the plank position. 3 to 4 sets of 12 to 15 reps.

Do a pushup in the plank position to increase intensity

Skaters Lunge (Plyo Lunge)

Keep back flat. Have a slight bend in the knee that’s in contact with the ground. Jump laterally as high and far as possible landing on the opposite leg, sweeping the other leg behind you. Repeat by moving in the opposite direction Do 10 to 12 reps.