Sweet Spot  FAT LOSS EXERCISE - video Dailymotion

Gateway to Relax

Watch Sweet Spot  FAT LOSS EXERCISE - Gateway to Relax on Dailymotion

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00:00Hey guys, how you doing? Welcome to XFit Daily. I'm Michael Paterino. Today's workout is going

00:09to be called Sweet Spot. We're going to start with push-ups for a little advanced move. You

00:14can either clap in front or behind, whatever's your preference. Then we're going to be doing

00:19our squat presses, simply a squat followed by an overhead press. Then we're going to do our

00:25centipede for our abs. Then we're going to do bent over reverse flies for our rear deltoids.

00:39Then we're going to finish off with dips. Remember, 30 seconds in exercise, and we're going to

00:46do these exercises three times through. All right, ladies, let's do this. First exercise

00:50will be our push-ups with a clap for variation. We're going to press up and clap. You want

00:57to make them a little harder on yourself, do them behind your back. If I can get the clap,

01:05make it a little easier. You can do it from your knees. You don't have to clap at all if

01:08you don't want to. That's fine as long as eventually you work it in. Build up your explosiveness,

01:15get a little cardio in there, and of course, our chest. We got five more seconds. All right.

01:24Next exercise is going to be our squat to press. You can use a little weight. You can use a book,

01:28a can of soup, whatever you got. We're going to do our squat. Follow that up with a press

01:33at the top. Down and up. Working our delts, glutes, hamstrings, quads, core, whole body right here.

01:4530 seconds. Down and up. Press. Here we go. We got five more seconds. Really feel it. Get as low as you can.

01:59All right. Next, centipede. Do this for our abs. You start with your feet together or feet apart.

02:07Feet together give you a little bit more of a stretch. Walk our hands out until we're in about

02:12a plank position, and then we're going to walk them right back. Come right back up. Again,

02:1730 seconds worth of these, so keep them going. Keep that tension in your midsection. Back straight,

02:24all the way down. There you go. Don't forget to breathe. There we go. All right. And now after this,

02:39go to our reverse flies. Take a seat as far edge of the seat as possible without falling off. Take our

02:47dumbbell in one hand, chest all the way to your thighs, and we're simply going to fly them out.

02:55Reverse fly. It's going to work the rear part of your deltoid. 15 seconds because we got the weight

03:01in our one hand. Five more seconds left. Here we go. Keep flying. Next one over. Same thing. Out to our side.

03:12Keep breathing. Blow out. When you're doing the work, breathe in when you're lowering the weight.

03:21Okay, good. Right from here, we're going to stay on our chair and do dips. Hands at the edge. Slide your

03:28butt off to the side here and down and dip. Straight down. Keep the weight in your triceps. Back of the arm.

03:37Push straight up. Keep your legs in a little bit like that. Kind of help you out if it's a little too

03:43much weight. All the way out. Get as far as you can if you want for some more weight. A little harder.

03:51Keep going. We got five more seconds. In. Blow out on the up. All right. Okay, next round. Here we go.

04:00Push ups. I'm going to get right back into it. Push up with the clap.

04:13Right? Feel that. Keep working them. Again, 45 degree angle with your elbows. I mean with your armpits

04:19and your body. Keep pressing. If it gets too difficult, you can always drop to your knees.

04:2510 more seconds. Keep going, ladies. Keep breathing. Five more. Here we go.

04:33Okay. Squat to press. Here we go. Pick up that weight. Squat it straight down.

04:4090 degree angle at the knees. And press it straight up. Right over your head.

04:45See how you guys are doing. Really good squat. Very good. Kind of come down a little bit slower.

04:54Fix yourself up. Don't rest your elbows on your legs. Keep going. There you go. Keep your lower back

05:00nice and straight. A few more seconds here. We got five more seconds. Keep working. Okay.

05:09Next centipede. Again, legs together for more of that stretch in your hamstrings.

05:14Walk yourself back into a plank. As far as you can go without breaking your form.

05:21Remember to breathe. Focusing on our abs here.

05:24There you go. Walking out as far as you can. Nice. Keep going. Keep going. Keep breathing. Keep it up.

05:37I don't hear any breathing. Keep going. More seconds. A few more seconds.

05:43All right. Next we have our flies. Reverse fly for that rear deltoid. Same thing. Edge to seat.

05:54Chest to thighs or knees. And fly out to the side. There you go. I like to do both arms just to keep

06:02my form. You don't have to do that. You can keep going to the side. I feel it helps me. Two more seconds.

06:08Switch sides. There we go. And really feel that squeeze in your shoulder blades. Like

06:14you want to hold a pencil back in between there. There you go. Perfect. Slow it down just a little

06:19bit. You really want to focus on your form. Concentrate on that muscle working. All right.

06:24Now we're going to do our dips. Slide to the edge of that chair and dip straight down and up.

06:30There we go. Nice. Again, 90-degree angle at the elbow. And dip straight down and up. There we go. Keep going. Keep going.

06:44Going into the end here with you. Remember to breathe.

06:51Four more seconds. And right to our push-ups. Ready? Go. With the claps. Behind the back for added difficulty.

07:07Keep breathing. Keep pressing. We've got 10 more seconds. Keep pressing.

07:26Up next, squat to press. Here we go. Get that squat and that press.

07:33Straight up over your head.

07:37Straight back. Keeping the natural arch in the lower back.

07:44Don't lead too far forward. There you go. Perfect.

07:5110 more seconds.

07:545 more.

07:56All right. Next, centipede. Work those abs out. Here we go.

08:0330 seconds.

08:07Okay.

08:14Keep pressing. Keep breathing. Don't ever stop breathing.

08:22There we go. We've got 10 seconds.

08:2410 seconds. Come on. Keep going. Keep fighting.

08:29Four more seconds. Okay. Good. Let's get on our chair. Do our flies.

08:37Here it is. 15 seconds in arm.

08:39Nice and slow on the way down. Control that weight.

08:48There we go. Four more seconds.

08:5015 seconds. Here we go. And switch sides. Here we go. 15 seconds. Keep going, ladies.

08:59Nice. Remember to breathe. Five more seconds.

09:08Last one. Crank it out. And now our dips. Here we go.

09:13Nice to that chair.

09:20There you go. 90 degrees. See if you can get a little bit lower.

09:26A little bit lower. Nice.

09:29Almost let your butt touch that floor.

09:32Here we go, guys.

09:34Keep pressing. We've got 10 seconds.

09:38Five seconds.

09:42And good.

09:44All right. That was it. Nice.

09:47Tough, right?

09:48That was the sweet spot workout. Hope you guys felt the burn. For more daily burn, head on over to

09:57xfitdaily.com. Leave us your email, and we'll send you exclusive workouts that you can't find anywhere else.

10:04Thanks again, guys. I'm Mike Paterino, and this has been X Fit Daily.

10:09Sweet spot did exactly that. It worked the sweet spot in your arms. It was a tough upper body workout,

10:16and it was just right for me. It was definitely a tough one. I know why they call it sweet spot.

10:22It really hits those key parts that you need to hit, but all in all, it's a tough one, but a good one.

10:28My favorite exercise would be the centipedes. It works on your flexibility as well as your core,

10:34so that's great. That's what I like. I like the squat thrust. I always like a good lower body workout,

10:40but you still get that extension in the arms, so you really feel the burn.

10:44The most difficult workout for me was for sure the clap pushups. Again, my upper body is a little

10:52bit weak, so I like to work on those areas. I agree. The clap pushups were definitely the hardest.

10:58It takes quite a bit of coordination. You can't just be strong. You have to be

11:02good at hand-eye coordination, too, so it's something to work on for the weeks to come.

Sweet Spot FAT LOSS EXERCISE

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