The 30-minute complete home weight training workout to blast fat and shape your muscles

 

You'll be beach-ready in no time with this calorie-burning combo move: the V-sit press.

If you'd rather slam a 25-pound dumbbell on your foot than do another scary crunch to train your abs, we've got the perfect move for you: the V-sit one-arm press.

WHY THE V-SIT PRESS :

The V-sit single-arm press is a two-armed training press that combines an overhead press that helps you improve shoulder stability with an isometric V-press that targets the abs and muscles that help protect your spine.  Since you're working more muscles simultaneously, you'll also burn more calories in less time. In other words, this is exactly what guys looking to bend before the beach should make contingent on their workout routines. Start with two sets of eight reps per arm. When that starts to feel easy, add another set.

WHEN TO DO THE V-SIT PRESS:

You'll want to do this move at the very beginning of your ab workout routine. Why? Because of the unique position you have to hold while performing it, you'll recruit a number of stabilizing muscles in your core and back to hold the v-sit. If you put yourself through a monster workout and try to apply it at the very end of your session, your form may suffer because you will be too exhausted to perform it properly.

HOW TO DO THE V-SIT PRESS:

1. Sit on the floor with your legs fully extended (or bent if you're new to the movement) and lift the floor to about shoulder height.
2. Hold a dumbbell in one hand with your elbow tucked in at shoulder level. Keep your chest up and your head forward.
3. As you hold the V position, slowly press the dumbbell over your head. Complete all reps on one arm before switching sides.