Ready for an intense workout to burn fat and build muscle? You'll love the way your figure feels after this total-body, three-round routine.
Step 1: Begin in standing position grasping a dumbbell in each hand, palms facing each other.
Step 2: Lower yourself into a squat by bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down.
Step 3: Extend your arms out in front of you at shoulder height, palms still facing one another. Stay put in squat position with arms almost locked and “scissor” your arms in a quick up and down motion for 60 seconds.
Step 1: Come into high plank with the shoulders over the hands and the body long and straight through the heels. Keep fit a little wider than hip-width apart. Pull your belly button into the spine and let your shoulders pull away from you.
Step 2: Bring one foot up to the outside of your hand. This range of motion will depend on your flexibility, so try to get it as close to your hand as possible. Let the hips sink down so you feel a long, deep stretch.
Step 3: Return the foot to the starting plank position, then repeat the step on the other side. Try to keep a steady tension in the core – avoid piking or dipping the hips as your transition from leg to leg. Alternate for 10-12 reps on each side.
Step 1: Stand with feet slightly wider than shoulder-width apart and drop the hips down and back. Send your arms straight out in front of you to help the chest stay lifted. Make sure your knees don't pass your toes.
Step 2: Push through your heels to drive out of the squat. Bring your arms overhead for extra momentum, and then land softly and quietly with bent knees. If you can go right back into your squat, do it! Otherwise, take the soft-knee landing and reset for the next squat. Complete 30 jumps.
Side Lunge with Press
Step 1: Grab a dumbbell or kettlebell to add resistance. Begin with you feet hip-width apart, then step out to one side for a lunge. Make sure the hips go backward and down so the chest stays lifted and the knee remains behind your toes. Keep your stationary leg completely straight.
Step 2: Push out of the lunge and bring your foot back under your hip. At the same time you bring the legs to neutral, you’ll press the weight overhead.
Step 3: Bring the weight back to chest level and lunge to the other side. Make sure you’re working on the same line – not stepping in front or behind the other foot. Complete 10-12 reps on each side.
Forearm Plank with Alternating Leg Lifts Leg Lifts
Step 1: Come into a low plank by setting your elbows under the shoulders and pressing your hands into the mat straight out in front of you. Round the shoulder blades and engage your lats. Keep your feet together and squeeze the inner thighs up through the core. Keep a neutral spine by not dipping or piking your backside.
Step 2: Exhale and lift one foot from the floor, keeping it flexed. Keep hips square to the mat and push back through that supporting leg’s heel. Lower the foot to the ground, and then repeat on the other side. Complete 10-12 reps on each side.
Jump Squats: Time for another round of jump squats! We want to make sure your heart rate stays up so you continue to burn calories while you tone the rest of your body.
Bent Over Rows
Step 1: Stand with your feet hip-width apart and hinge the hips so the upper body leans forward. Keep your back straight and extend the dumbbells straight down from your shoulders.
Step 2: Without rocking, row the weights back toward the body until they reach your sides. Elbows will point directly behind you. Squeeze your shoulder blades together and open the chest. With control, release the row to the starting position. You want to keep the dumbbells as close to the thighs as possible instead of holding them away from your body. Complete 12-15 reps.
Low Side Plank Hip Dips
Step 1: Lie on your left side with your feet stacked on top of one another, with your left elbow under your shoulder and your right hand on your hip. Press into left forearm and raise your left hip and thigh off the ground. Hold for a few seconds.
Step 2: Lower your hips without touching the floor, and then lift again. Repeat for 10 lifts before switching to other side.
Jump Squats: Finish strong with 10 final jump squats!
If you loved this total body tone and burn, you have to try our other calorie-blasting workouts here!