X Shape

The X Frame, nearly perfect, but always room for improvement.  If you have an X shape your figure approaches the hourglass shape with your upper body and lower body in equal proportion, tied together by a small waistline. If you already have these classic proportions but are trying to trim down either the top or bottom these exercises can work for you. The right diet and work out regimen can get you where you want to be.



If you need to knock off fat pounds, keep your rest periods between sets very brief (like 30 seconds or less) and add an extra set or two to each exercise. Try to perform an aerobic exercise five times a week of 30 to 40 minutes each session. Doing aerobics before breakfast as well as after your weight training session will help to accelerate the fat burning process. The book also suggests walking, jogging or running, dance or any high tech exercise options.



The following are the exercises to achieve an X shape:



Monday/Wed/Friday



1. Medium Stance Hack Squat

2. Dumbell Side lunge

3. Hip/Hamstring Curl

4. Machine Bench Press

5. Chest Circle Machine







6. One arm at a time dumbbell press

7. Front lateral raise

8. Negative Chin up

9. Dumbell Pullover

10. Pulley Crunch

11. Lying Dumbell Curl

12. Dumbbell Kickback

Each move is done to maintain or trim down. Start with a warm up (5-10 mins of walking) then a moderate or heavy poundage 10-12 or 12-15 reps each.



If you need to burn fat this is when you would do an aerobic exercise for 30-45 mins after you've completed the above.



Tues/Sat

Fat burning and cardiovascular 30-45 mins of aerobic exercise i.e. fast walking, weighted walking, racewalking, jogging or running, dance etc



Thrs/Sunday

Rest ;0)



All information taken from Shape Training by Robert Kennedy