Burn more fat and build more lean muscle with a weight vest.
A weight vest is a great way to add external resistance to exercises.
It will help you lose weight, develop lean muscle and improve aerobic fitness and bone density. Wear it during body-weight exercises and some forms of cardio to accelerate your training. Several companies sell weight vests. The best-fitting one I've tried is from AOK Health (www.aokhealth.com).
Strength Point has a range of vests, starting from $173 (www.strengthpoint.com).
Why? A great butt workout.
How? Stand, feet shoulder-width apart, on two imaginary train tracks. Step forward with your left foot along the left train track. Land lightly and sink your back knee towards the ground. Push off, swing your right leg past your left. Land it out in front, ready for another lunge. Don't let your front knee pass over your toes.
Sets and reps: 2-5 sets of 10-30.
Why? Works the glutes, hamstrings and core and has a balance component.
How? Stand on one leg, arms out to the side. With an almost straight grounded leg, bend forward at the hips and lower your torso slowly to horizontal. As you do this, the airborne leg extends up and back until it is horizontal. Keep your back straight by looking forward and keeping your chest open. You should feel this in the hamstring of the grounded leg.
Sets and reps: 2-5 sets of 8-15 each leg.
Why? This is the sister move of the push-up (below).
How? Hold a hip-height horizontal bar with an overhand grip and raise your pelvis so your body is straight from head to toes. Your chest is below the bar, elbows straight. Pull your chest as close to the bar as you can, then slowly lower. Do as many reps as you can. If you can't touch the bar, try to break 90 degrees in your elbows.
Sets and reps: 2-5 sets of 6+ reps.
Why? The best lower-body and core exercise.
How? Stand with feet shoulder-width apart. With a straight back, bend at the knees and squat as though you are about to sit on a chair. Keep a steady rhythm with no pause on the up or down phase. Focus your weight through your heels and keep your gaze fixed on a point directly in front of you. Be aware of your knee stability. Any sideways movements, especially at the bottom of the movement, can cause problems.
Sets and reps: 2-5 sets of 10-20 reps.
Why? We've all done them, but it's much more challenging with a weight vest.
How? Place your hands on the ground, shoulder-width apart, fingers facing forward. Walk your hands forward until your body is in one line from head to toes. Looking at a point slightly in front of your hands, slowly lower until the chest part of the vest touches the ground, elbows pointing to the sides. Pause briefly and rise with control. Engage your core throughout so your body remains in perfect posture.
Sets and reps: 2-5 sets of 6+ reps.