Calorie Blasting Circuit

Begin by marching in place or walking briskly for a couple of minutes, then move from one exercise to the next without rest. Do the entire series of exercises twice.

1. Flamingo Balance

works arms, core, glutes, thighs; improves balance

Stand with feet staggered, right foot forward, holding dumbbells. Lean forward slightly and lift left foot, toes pointed, bringing leg to hip height and left hand to hip. At the same time, raise right arm to shoulder height, palm down; rotate hand so palm faces up and curl weight toward shoulder. Touch toes back down for a moment ad repeat. Do 8 to 12 reps; switch sides.

 

2. Plank Twist To Dog Split

works arms, chest, core, hips, legs

a. Begin in full push-up position, handson mat under shoulders and legs extendedbehind you, abs tight. Bring right knee toward left elbow without lifting hips;hold for 2 counts.

b. Bring right leg backand lift it as high as you can, opening thehip. Do 8 to 12 reps; switch sides.

3. Wide-Leg Plank with Jab

works shoulders, back, arms, core Start in full push-up position with legs a few inches wider than shoulder-width apart and a dumbbell near right hand. Grab dumbbell and punch right hand under body toward left side. Return to start and lower weight to floor; repeat. Do 8 to 12 reps; switch sides.

4. Oblique Twist with Leg Extension

works arms, abs, obliques, thighs

Lie on right side, knees slightly bent and legs stacked in font of body; hold both dumbbells in front of chest. Lift weights across body toward left side while extending left leg. Crunch up for 2 counts, then return to start, lowering leg. Do 8 to 12 reps. Switch sides.

5. Front Lunge to Warrior

works shoulders, arms, core,

glutes, thighs

a. Stand with feet hip-width apart, holding a dumbbell in each hand. Lunge forward with right leg, bending knee 90 degrees; at the same time, lift arms to chest height.

 

b. Hinge forward at the hips and lift left leg behind you to hip height; balance for 2 counts. Return to start and repeat. Do 8 to 12 reps; switch sides.

6. Toe Squat with Overhead reach

works shoulders, core, hips, glutes, thighs, calves

Stand with feet together, knees and ankles touching and arms raised overhead, holding a dumbbell in each hand with palms facing\forward. Lower hips into a half squat, then lift heels balancing on balls of feet. From here, lift and lower glutes about 4 inches. Do 8 to 12 reps.

7. Quad Stretch with Biceps Lift

works biceps, abs, quads

Kneel on mat with legs hip-width apart, arm extended in front of body at chest height with elbows slightly bent, holding dumbbells with palms facing up. Keeping upper body still and abs tight, lean back 45 degrees from hips. From here, slowly lift and lower arms about 4 inches. Do 8 to 12 reps.