Time to Get Lean
Trainer Justin Ehling specializes in crafting programs to help cut fat and build long, lean muscle. Using mostly body weight and some light resistance, he shared two of his favorite circuits that can be mixed and matched for a long sweat session or a quick HIIT interval. Perform all exercises for three sets of 10 to 15 reps each.
Circuit 1
Three-Point Row
Choose a dumbbell weight you can maintain for at least 10 reps, and hold it in your right hand. Stand about arm’s length away from a bench. Keep a straight back, neutral spine and athletic stance in the legs as you brace your upper body with the left arm. Straighten the right arm and then use a rowing motion to pull the weight to your chest. Return to starting position. Repeat on the other side.
Bulgarian Split Squat
Choose a dumbbell weight you can maintain for at least 10 reps and hold it in your right hand. Stand about a foot and a half away from a bench, and place the top of the right foot on it. Squat down, driving through the left foot. Return to standing. Repeat on the other leg.
Five-Minute Cardio
Hop on a treadmill or bike, and choose a challenging resistance level for you.
Circuit 2
Elevated Push-ups
Stand a body’s length away from a bench. Place both of your hands on the bench in a push-up position. Lower your body and touch the chest to the bench. Return to starting position.
Banded Shuffle
Choose a resistance band for your fitness level, and place it around the lower thighs, just above the knee. Stand in an athletic stance with the knees bent and hands at the chest. The legs should be wide enough to keep tension on the band at all times. Without ever losing the tension on the band, shuffle to the left side a few feet, then shuffle back.
Five-Minute Cardio
Hop on a treadmill or bike, and choose a challenging resistance level for you.
Meet the Get Lean Team
Justin hosts multiple Get Lean groups, perfect for getting a workout while enjoying the company of friends. But don’t take our word for it. Here’s what other members said about the team! For more information, email justine@bellevueclub.com.
Keith VanderZanden
“I have been working with Justin for nearly five years and have lost 45 pounds. During this time, I have gained more energy, less aches and pains, and my biometrics have significantly improved.”
Allison Halgren
“What I like best has shifted several times over the past year and a half. Originally it was celebrating our weekly success, watching all of us lean out and support each other. I still love watching people smash their goals and show up looking noticeably leaner! Now it’s about commitment to the group, accountability and smashing my newer goals.”
Cathy Watt
“The biggest transformation I see in myself is a complete remodeling of my health habits. This has not been a crash course in changing health habits, but a true change in my daily lifestyle.”
Rob and Tisha Freer
“Working toward a team goal that is bigger than an individual goal holds us accountable and makes us feel like we aren’t going it alone. Everyone can contribute, no matter where they’re at in their own individual fitness.”
Sam Comer
“It’s easier to skip a set or day when you’re alone, but when you have good friends putting in the work with you those more difficult days are that much easier!”