Oxygen USA – July-August 2019

oxygenmag.com 47

Get on the Fast Track
Want a simple, eff ective plan you can do from home on your own
terms using minimal equipment? Then check out Chady Dunmore’s
new 28-day course Fast-Track Fitness. With time-effi cient workouts
for anyone at any level, you will strengthen your whole body, burn
a ton of calories, and create a habit of clean eating and exercise in
less than a month!
courses.oxygenmag.com/chady, $59

Sample Programs

QUICKIE CIRCUIT

Choose a moderately heavy weight and

perform each couplet one to three times

through, depending on time and ability level.

You can sub jumping or jogging in place

if you don’t have a rope.

Couplet 1

Curtsy Lunge 30 seconds

Dumbbell Punch 30 seconds

Jump Rope 1 minute

Couplet 2

Runner’s Lunge 30 seconds (each leg)

Standing Triceps 30 seconds

Overhead Extension

Jump Rope 1 minute

Couplet 3

Banded Side Leg Raise 30 seconds (each side)

One-Arm Row 30 seconds (each side)

Jump Rope 1 minute

FAT-BURNING CHIPPER

Complete all reps of one move before going to the

next. Rest as needed, but keep your rest intervals

brief to keep the fat burn high!

Exercise Reps

Dumbbell Punch 60 (30 per side)

One-Arm Row 50 (25 per side)

Standing Triceps 40

Overhead Extension

Banded Side Leg 30 (each leg)

Raise

Curtsy Lunge 20 (each leg)

Runner’s Lunge 10 (each leg)

TOTAL-BODY STRENGTH

Using a moderate to heavy weight, perform

these exercises in straight sets, resting minimally

between sets. As a burnout fi nisher, do one set of

100 reps of dumbbell punches.

Exercise Sets Reps

Curtsy Lunge 5 10 (each leg)

Standing Triceps 5 12-15

Overhead Extension

Runner’s Lunge 5 10 (each leg)

Banded Side 5 15

Leg Raise (right)

One-Arm Row (right) 5 15

Banded Side 5 15

Leg Raise (left)

One-Arm Row (left) 5 15

Dumbbell Punch 1 100

STANDING TRICEPS OVERHEAD

EXTENSION

Stand with your feet shoulder-width apart and hold a dumbbell

straight up over your head with both hands. Bend at your elbows

to lower the weight down behind your head as far as you can, then

extend your elbows to lift it back to the start.

LEVEL UP:Use a dumbbell in each hand to work each arm separately

and increase the challenge.

TIP:“Don’t let your elbows fl are out since this takes the work off your

triceps,” she says.