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The 'Get Lean' Workout

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The 'Get Lean' Workout
Tony Garcia/Image Source/Getty Images

So you’ve had enough of those extra pounds, and you’re ready to change your body – for good this time. Well, then you’ve come to the right place. This “Get Lean” workout plan is designed to help you build strength and improve your posture – all while torching calories. The workouts are based on my Foundation Principals, which teach you to change faulty movement habits that can break you down and replace them with strong, flexible patterns that keep you injury-free. The result: A leaner, more toned you, with healthier joints, too. So, if you’re ready to get into the best shape of your life, let's get started.

How the 'Get Lean' Workout Works
Cate Norian

HOW THE 'GET LEAN' WORKOUT WORKS

You'll be doing two circuits (Circuit A and Circuit B) of four moves, repeated two to three times each.

Circuit A: 4 moves, 2-3 rounds
Cate Norian

CIRCUIT A: 4 MOVES, 2-3 ROUNDS

The four moves you will be doing in Circuit A are Founder, Lunge Stretch, Woodpecker and Squats. Next, we'll show how to do them.

Circuit A Move #1: Founder (Part One)
Cate Norian

CIRCUIT A MOVE #1: FOUNDER (PART ONE)

Start with your feet shoulder-width apart. Bend your knees slightly, keeping your weight on your heels. Extend your spine by hinging from your hips. Reach back with your arms, shoulders pulling down toward your butt. Concentrate on pushing the hips back and feeling tension in your lower back as you hold this position for 20 seconds.

Circuit A Move #1: Founder (Part Two)
Cate Norian

CIRCUIT A MOVE #1: FOUNDER (PART TWO)

Remaining in that position, lift your arms as high as you can. Keep your weight on your heels and hips pressed back as you hold for 20 seconds. Take a deep breath. As you exhale, fold all the way forward, keeping the back flat. Make sure your knees stay slightly bent and weight remains in the heels.

Circuit A Move #1: Founder (Part Three)
Cate Norian

CIRCUIT A MOVE #1: FOUNDER (PART THREE)

Very important: Bend your knees another couple of inches. Press the hands against your shins. Look up. Extend your spine, chest high. Pull your shoulders back and arch the lower back. Hold for 20 seconds. Keeping your back extended, slide your arms up your knees. Push the arms behind you and squeeze your shoulder blades together as you return to the starting position. Keep the spine extended and weight on your heels and hold for 15 seconds. Then lift your arms in front of you, reaching as high as possible hold for 15 seconds.

Circuit A Move #2: Lunge Stretch (Part One)
Cate Norian

CIRCUIT A MOVE #2: LUNGE STRETCH (PART ONE)

Get in long lunge with the right leg forward and knee slight bent. Make sure your right knee is positioned behind your ankle, not over your toes. Keep your left foot facing forward and back heel pressing into the ground. Extend your spine from the hips and raise your arms overhead.

Circuit A Move #2: Lunge Stretch (Part Two)
Cate Norian

CIRCUIT A MOVE #2: LUNGE STRETCH (PART TWO)

As you extend, you should feel a stretch of the hip flexor of the back leg. Side-bend your upper body to the right. Keep your hips square and hold the stretch for 20 seconds. Then repeat the move on your other side, with the left leg bent and positioned in front and your right leg extended behind you.

Circuit A Move #3: Woodpecker (Part One)
Cate Norian

CIRCUIT A MOVE #3: WOODPECKER (PART ONE)

Step forward into a lunge with your front knee slightly bent, hips square and arms placed by your sides. Keeping your back braced and shoulders pulled back, begin to hinge forward at the hips, bringing your chest forward.

Circuit A Move #3: Woodpecker (Part One)Woodpecker (Part Two)
Cate Norian

CIRCUIT A MOVE #3: WOODPECKER (PART ONE)WOODPECKER (PART TWO)

Pretend a string is attached to your sternum and your upper body is being pulled forward, not down. You will feel stretch in the hamstring and glute of the front leg. Most of your weight will be on the front heel. Once you feel good, slowly lift your arms out in front of you and hold for 20 seconds.

Circuit A Move #4: Squats (Part One)
Cate Norian

CIRCUIT A MOVE #4: SQUATS (PART ONE)

Start with your legs shoulder width apart and feet facing slightly outward. Keep weight back in your heels, working on pushing them into the earth as if you were trying to spread the ground apart. Bring the arms out in front of you as you begin pushing your butt behind you. Keep your back straight and extended as you bend your knees deeper into a squat.

Circuit A Move #4: Squats (Part Two)
Cate Norian

CIRCUIT A MOVE #4: SQUATS (PART TWO)

Continue to lower yourself until knees are bent about 90 degrees. Your knees should stay in line with or behind your toes, never coming in front of your feet. Press up through your heels and come up to the starting position with your arms by your sides. Repeat in a smooth, flowing motion for 12 to 15 reps.

Circuit B: 4 Moves, 2-3 rounds
Cate Norian

CIRCUIT B: 4 MOVES, 2-3 ROUNDS

The four moves in Circuit B are Teaser Crunch, Front Plank, Back Extension and Negative Push-Ups. Next, we'll show how to do them.

Circuit B Move #1:Teaser Crunch (Part One)
Cate Norian

CIRCUIT B MOVE #1:TEASER CRUNCH (PART ONE)

Lie on your back with hands by your sides and feet straight out in front of you. Bring the right foot off the ground and bend your knee 90 degrees. Keep your left leg straight with the left foot six inches off the floor.

Circuit B Move #1: Teaser Crunch (Part Two)
Cate Norian

CIRCUIT B MOVE #1: TEASER CRUNCH (PART TWO)

Interlocking your hands behind your head, push your lower back into the floor and do 10 slow controlled crunches, trying to keep the entire lower back pressed against floor throughout the movement. Repeat with your opposite leg lifted.

Circuit B Move #2: Front Plank (Part One)
Cate Norian

CIRCUIT B MOVE #2: FRONT PLANK (PART ONE)

Get into a front plank position on elbows. Make sure your spine is neutral and shoulder blades are apart.

Circuit B Move #2: Front Plank (Part Two)
Cate Norian

CIRCUIT B MOVE #2: FRONT PLANK (PART TWO)

Think of tensing of body from ankle to neck, squeezing your glutes and bracing the core. Hold this tension for 30 to 40 seconds.

Circuit B Move #3: Back Extension
Cate Norian

CIRCUIT B MOVE #3: BACK EXTENSION

Part One: Lie flat on your stomach with your arms stretched out in front of you. Look at the floor a few inches ahead of you, but do not extend your neck to do so. Bring your elbows and forearms off the floor and pull your elbows into your ribs cage and mid-back using your shoulder blades. Part Two: You will contract your shoulder blades hard throughout the entire exercise, causing your chest to rise and your neck to lengthen. Lift your upper body off the floor, leading with your chest. Keep your feet flat on the ground to avoid excess spinal compression. Slowly lower your chest while keeping your elbows and hands off the ground. Repeat 15 times.

Circuit B Move #4: Negative Push-ups (Part One)
Cate Norian

CIRCUIT B MOVE #4: NEGATIVE PUSH-UPS (PART ONE)

Assume the push-up position with hands directly underneath your shoulders and chin pressed back. Keeping tension throughout your whole body, slowly lower yourself to the floor, leading with your chest.

Circuit B Move #4: Negative Push-ups (Part Two)
Cate Norian

CIRCUIT B MOVE #4: NEGATIVE PUSH-UPS (PART TWO)

Take 5 seconds to descend to floor, then forcefully press yourself back up to the starting position. Do 10 reps, staying in control every time you lower yourself. If you can’t press yourself off of the floor, just work on the negative part of the push-up, and use your knees to help you return to the starting position.

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  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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