Shape Up Size Down – Fat Blaster Plus

This Shape Up Size Down routine is designed to burn fat and tone muscles.  Below you will find two versions, one standing and the other sitting.  Although they are not the same routines, they have the same fat burning and toning effects.  Choose from either routine. 

Both the routines require water for hydration, one set of light weight dumbbells weighing 2-5 pounds and a stop watch, workout partner or interval timer, I like and use the Gymboss Interval Timer. The sitting routine requires a kitchen chair, without arms.

Standing Routine

Perform each of the exercises with 100% effort, meaning…give it your all!  Watch the video demonstrations for correct form.  

Complete this circuit 6 times and rest 1 minute after every 2 circuits. 
(This routine takes 12 minutes, not including 1 minute rest periods.)
March in place with high knees – 20 seconds
Rest – 10 seconds
Shoulder Press – 20 seconds
Rest – 10 seconds
March in place with high knees – 20 seconds
Rest – 10 seconds
Shoulder Press – 20 seconds
Rest – 10 seconds

 Sitting Routine

Complete this circuit 8 times, and rest 1 minute after every 2 circuits. (This routine takes a total of 8 minutes, not counting 1 minute rest periods)

Shoulder Press - 20 seconds
Rest – 10 seconds
Leg Raise – 20 seconds (hold to the sides of the chair with your hands and alternate raising your legs off the floor as high and fast as possible, while keeping your knees bent.  Tap your toes on the floor each time.  There is no video for this exercise.) 
Rest – 10 seconds 

March in Place with High Knees Dumbbell Shoulder Press