How to Lose 20 Pounds in Two Weeks
Scale won't budge? We have a fun, new way to help you torch calories, blast through plateaus, and shed pounds: SandBells. These soft, sand-filled bags can be curled like dumbbells, tossed like medicine balls, swung like kettlebells, and glided like disks. Bust-proof, they can be slammed to the floor, making them a great stress reliever.
"SandBells work your grip strength, which is important as you get older," says personal trainer Brook Benten, the creator of this workout and the SandBell Total Body Blast DVD. "My age-40-plus clients like them because they're less intimidating than medicine balls or cast-iron kettlebells." The best part: Our SandBell circuit burns more calories in 20 minutes than the average 60-minute walk. The full-body exercises sculpt your arms, core, glutes, and thighs, while the quick, high-intensity intervals blast fat.
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We know it works because we tested this program on 15 women at Chasco YMCA in Round Rock, TX. For 6 weeks, the group powered through the SandBell circuit 3 times a week. They also walked 2 or 3 times a week and ate a diet rich in whole foods (find the diet guidelines, created by Laura Mangum, RD, on p. 90). In 3 weeks, one woman dropped 7.2 pounds; after 6 weeks, she'd lost 13. Doubt you can do the same at home? We had 13 women follow the program on their own, and one melted off a whopping 12 pounds.
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PART I: Slimming SandBell Circuit
What You'll Need:
A 6-, 8-, or 10-pound SandBell. Our testers used a 10-pound Hyperwear SandBell ($22; hyperwear.com). If necessary, start with a 6-pound SandBell and increase the weight as you become stronger.
How To Do It:
Warm up with a few minutes of light calisthenics, such as shallow squats, knee lifts, and arm circles. Then do the Slimming SandBell Circuit (p. 86) 3 times. Perform as many quality reps of each move as you can during the set time frame. Move quickly, but not so fast that you compromise form. After completing the full circuit, take a 2-minute break before moving to the next round. To reduce your risk of injury, do the routine without a SandBell until you're comfortable with the moves. Cool down by stretching your main muscle groups, holding each stretch for at least 20 seconds.
Exercising Indoors?
Head to your basement or garage, or remove wobbly wall hangings before starting, in case the floor shakes.
Round 1: 1 min of each exercise
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Rest: 2 min
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Round 2: 45 sec of each exercise
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Rest: 2 min
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Round 3: 30 sec of each exercise
TOTAL WORKOUT TIME: 20 min
SandBell Squat Jump
Targets thighs and butt
Standing with feet hip-width apart, cross arms in front of chest and hug SandBell to body. Keeping knees behind toes, sink hips into a squat (A). Jump up, straightening legs and lifting feet off floor (B). Land softly in squat position, keeping knees behind toes. Repeat.
Make it easier: Omit the jump; simply squat and then stand upright.
Boost your burn: Jump higher, taking care to land softly.
SandBell Slam
Targets shoulders, core, thighs, and butt
Standing with feet hip-width apart, grip SandBell with both hands. Extend arms overhead, lifting SandBell high and rolling onto balls of feet (A). Using core and shoulder strength, powerfully slam SandBell to floor between feet (B), releasing it when arms are about rib-cage level. Squat down, deeply bending at knees (keep back straight, not hunched), to pick it up. Repeat.
Make it easier: Instead of slamming SandBell down, tap it to floor between feet, keeping possession of it throughout move.
Boost your burn: Exert greater force slamming SandBell (you should hear the "boom").
SandBell Squat And Toss
Targets shoulders, thighs, and butt
Stand with feet hip-width apart, holding SandBell at chest level with palms facing up. Lower hips into a squat, keeping knees behind toes (A). Return to standing while simultaneously tossing SandBell straight up (B). Catch it with palms up, and then lower into second squat. Repeat.
Make it easier: Omit toss, pressing SandBell overhead as you stand.
Boost your burn: Deepen squat, always keeping knees behind toes.
Rainbow SandBell Slam
Targets shoulders, core, thighs, and butt
Stand with feet staggered, right foot a few feet in front of left foot, holding SandBell overhead (A). Slam SandBell to floor directly in front of right toes, simultaneously lowering into a lunge, keeping right knee behind toes (B). Keeping back flat, reach down to pick up SandBell with both hands, and then lift it overhead, straightening legs. Pivot on balls of feet to repeat move on opposite side, following a rainbow arc. Continue alternating sides.
Make it easier: Instead of slamming SandBell, retain possession and lower it to knee height as you lunge.
Boost your burn: Instead of pivoting to change sides, jump powerfully, turning 180 degrees during the leap so t that when you land, you're facing the other direction in a deep lunge.
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Push-Up To SandBell Side Plank
Targets arms, shoulders, chest, back, and core
Begin in push-up position, hands directly under shoulders, with left palm in center of SandBell (A). Perform 1 push-up (B). Grab center of SandBell and roll hips to right, staggering and flexing feet so bottom side of each foot presses into floor. Extend left arm directly above shoulder, lifting SandBell high (C). Release SandBell behind back so it drops slightly outside right hand. Return to push-up position, placing right palm on center of SandBell. Perform 1 push-up, and then repeat side plank and drop on left side. Continue alternating sides.
Make it easier: Perform a modified push-up on bent knees.
Boost your burn: In side plank, stack feet together.
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SandBell Tuck
Targets shoulders, core, and butt
(Sweat smarter: Do this exercise on an uncarpeted surface, such as your kitchen floor, so the SandBell glides easily.)
Begin in plank position, palms flat and under shoulders, toes positioned on center of SandBell (A). Pulling belly button to spine, bend knees and draw SandBell toward chest (B), and then push SandBell away from body, returning to plank. Repeat.
Make it easier: Use a paper plate, and build up to using a SandBell.
Boost your burn: Instead of tucking knees in, keep legs straight, and lift hips toward ceiling so body forms an inverted V.
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SandBell Burpee
Targets arms, shoulders, chest, back, core, thighs, and butt
Perform a SandBell Slam (A) as described in exercise No. 2 (p. 86). Once SandBell is on floor, squat down and place 1 palm on either side of SandBell. Step feet back to plank position (B). Lower for 1 push-up (C), and then walk feet back to hands. Squat deeply, keeping back straight, as you pick up SandBell and return to standing. Repeat.
Make it easier: Drop to knees for modified push-up or omit push-up altogether.
Boost your burn: Jump feet back to plank position instead of stepping back.
More from Prevention: Strengthen Your Core
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PART II: Fat-Melting Power Walk
This 30-minute walking workout will boost cardiovascular endurance and burn fat. Use your rate of perceived exertion (RPE) as a guide: 1 is sitting on the couch and 10 is your fastest sprint. "During your power walk, you should feel like you're trying but not dying," Benten says. "You should be able to say only a few words before taking a breath."
Warm-Up:
Time: 3 min RPE: 3
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Power Walk:
Time: 24 min RPE: 6
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Cool-Down:
Time: 3 min RPE: 3
TOTAL WORKOUT TIME: 30 min
Personal trainer and SandBell pro Brook Benten created our quick, calorie-blasting workout.
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A Week At A Glance
Aim to do 3 Slimming SandBell Circuit workouts and 2 or 3 Fat-Melting Power Walks each week. Feel free to swap days according to your schedule.
More from Prevention: Download The Total-Body Toning Workout
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EAT TO SPEED RESULTS
To flatten your belly faster, follow these tips from Laura Mangum, RD.
Say buh-bye to boxed and bagged:
Processed and refined foods usually have fewer nutrients and more calories, thanks to added ingredients like sugar and sodium. Instead, reach for whole foods such as produce and lean meats.
Follow the 50% rule:
At each meal, aim to fill half your plate with nonstarchy vegetables, such as kale, spinach, broccoli, and brussels sprouts. They're low in calories but packed with filling fiber to keep you satisfied while you slim.
Stay away from sugar:
The sweet stuff packs a lot of extra calories—774 in 1 cup—and is devoid of nutrients. It also increases insulin production, making it harder to drop pounds, so always carefully check nutrition labels.
DOWNLOAD THE APP
Seconds Pro Interval Timer
($3; iTunes Store) to your iPhone, iPod Touch, or iPad to time your sets easily! Plug in the desired duration of each interval and your device will beep when it's time to switch to the next move.
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How to Lose 20 Pounds in Two Weeks
Source: https://www.prevention.com/fitness/workouts/a20447850/use-sandbells-to-lose-13-pounds-in-6-weeks/