Shadow Boxing with Dumbbells

Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs, completing a crossover punch. Pull back as you bend your knees, as if you are ducking an incoming punch. Repeat on the other side as you extend your legs, driving up from your heels and into your butt. Repeat 20 to 30 times on each side. B. With your left elbow against your ribs and your knuckles turned up, punch upward, as if...

Davids Inverted Dumbbell Chest Press

From your bench press position on the stability ball, bend your elbows out to the sides with a dumbbell in each hand. Your arms should be bent in 90-degree angles. Rotate your hands so your palms are facing in the direction of your head. B. Press your hands toward the ceiling. As you extend your arms, rotate your hands so your palms are facing your feet. As you lower your arms, rotate your hands back to the starting position. Repeat 20 to 30 times. Remain in the bench press position, and...

The Cardio Sculpting Revolution

At the core of the Ultimate New York Body Plan is the 45-minute cardio sculpting workout that you will perform three days the first week and four days the second week. I developed this fitness method to strengthen and tone muscles while simultaneously incinerating body fat. A combination of high-intensity aerobic exercise and muscle toning moves, cardio sculpting keeps your heart rate up for 45 minutes. I often speak of Heidi Klum and all the work we've done together. There's another beauty...

Typical Day Of Ultimate Eating

So now you know what you are not going to eat during the next few weeks. What can you put on your breakfast, lunch, and dinner plate On the Ultimate New York Body Plan, you will eat every three hours, ideally at 7 a.m., 10 a.m., 1 p.m., 4 p.m., and 7 p.m. This will prevent you from getting too hungry, thus preventing cravings and bingeing, and will keep your metabolic furnace burning. It also will keep you motivated and energetic for your workouts. Breakfast. You will start off your day with a...

Forward and Reverse Crossover Lunges with Biceps Curls

Stand with your feet shoulder distance apart. Grasp a dumbbell in each hand. Extend your arms down at your sides. B. Take a large step diagonally forward with your right foot, planting your foot at the eleven o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms. C. Extend your legs, then lift your right knee and bring it in toward your chest as you lower your arms. Step back with your right leg, this time lunging...

The Ultimate New York Body Plan

You're about to embark on the three-pronged attack on flab that includes ultimate fitness, ultimate nutrition, and ultimate motivation, followed by ultimate maintenance. Ultimate Fitness The Ultimate New York Body Plan combines a mixture of cardio sculpting and lightweight and high-repetition resistance training. You will use lightweight dumbbells, a stability ball, a medicine ball, and your own body weight to perform the exercises. Ultimate Nutrition The nutrition component of The Ultimate New...

Choosing Your Cardio

Your daily cardio session will help incinerate calories, condition your heart and lungs, and keep your mind focused on your goals. To make it most effective, you must choose a form of cardio that helps you get your heart rate up I mean really up. Many people choose walking as a form of cardio. That's fine for most programs, but if you want to sculpt the best body of your life in a relatively short period of time and since you are reading this book, I'm assuming that you do walking just isn't...