This 3-week circuit from trainer Tom Holland focuses on maximum intensity in short blocks of time. Since all of the exercises work several muscles at once, you'll burn extra calories while you're toning your whole body. Even better, the moves really challenge your muscles because you'll be using different movement patterns than usual. The reason? Whenever you try new exercises, your body has to work harder. And that will produce better results faster. REMEMBER ALWAYS CONSULT A DOCTOR BEFORE BEGINING ANY TYPE OF EXERCISE PROGRAM. ' THIS IS FOR ENTERTAINMENT USE. The Workout These exercises are done as a circuit, which means you'll keep moving the whole time—about 10 minutes through each circuit. Choose four exercises from the group and mix them up so that you'll do at least one different exercise each workout (and use the around-the-world kick between every exercise to work your legs and keep your heart rate up). The idea is to keep your muscles guessing so your body is constantly challenged.
Around-the-World Kick total legs Stand and clasp your hands, holding them in front of your body several inches under your chin. Next, kick forward with your left leg, then to the side, then to the back, and then repeat the sequence with your right leg. Keep kicking and alternating legs for 1 minute without stopping. Do these between each exercise.
Dumbbell Dip with One-Legged Crunch triceps and abs Sit on the floor with your legs extended, holding dumbbells by your hips. Bridge your body up off the floor into a straight line. Next, bend your elbows, lowering yourself into a triceps dip while you pull your left knee toward your chest. Return to start, then repeat with your right leg. Do 14 alternating reps.
Stability Ball Hamstring Curl hamstrings, glutes, lower back, and abs Lie on the floor with your arms at your sides and place your heels on the ball. Press up, so that your hips are in the air and your torso forms a straight line. Next, pull the ball toward you, squeezing your hamstrings, and then roll it back out without dropping your hips. Repeat for 10 reps. Make it harder by doing one leg at a time.
Stability Ball Ab Pull Abs and upper body Get into pushup position and place your toes on the ball, keeping it behind you. With your abs tight, pull the ball in toward your chest and then roll it back out. Use your abs to control the motion. Do 10 reps. Make it harder by doing a pushup between each pull or rolling the ball with one leg at a time.
Lateral Lunge and Curl glutes, hams, quads, thighs, and biceps Grab a pair of 5- to 10-pound dumbbells and step your left foot about 3 feet to the side. Sink your weight over your left leg while keeping your left knee behind your toes and simultaneously perform a biceps curl (your right leg should fan out to the side). Return to start, and repeat on the right. Continue alternating legs for 12 reps.
Bridge, Pulse, and Press upper body and abs Grab a pair of 5-pound dumbbells and lie on the floor in a bridge position, so that your knees are bent 90 degrees and your hips are up and in line with your torso. Hold the dumbbells in front of your armpits and extend your left leg, keeping it flush with your right thigh. Next, raise the dumbbells up into a chest press and pulse your left leg toward the ceiling. Return to start, and repeat with right leg. Alternate legs and perform 14 reps.
Balance Squat with Fly back and legs Hold a pair of 5-pound dumbbells at your sides, palms in, and stand a few feet in front of a bench or chair. Place your right foot on the bench, with the sole facing the ceiling. Drop into a lunge while opening and raising your arms, keeping a slight bend in your elbows. Press up and, without removing your foot, do 10 reps. Then alternate legs.
Backwards Lunge to Kick and Press total body Hold a pair of 5- or 10-pound dumbbells and step back- wards with your left leg, sinking into a lunge. Your right knee should be bent about 90 degrees and kept behind your toes. Press up toward start, but bring your left leg forward into a kick. As you come up, press the dumbbells up over your head, keeping them slightly in front of your ears. Return to start and repeat with the other side. Do 12 alternating reps.
The 3-Week Schedule No matter what your fitness level, you can make this plan work for you
Week 1: Intermediate/Advanced: Perform three circuit sets four times this week to build calorie-burning muscle. Add four moderate cardio sessions during the week, like a 30-minute jog, an hourlong walk, or a 30-minute swim.
Beginners: Perform two circuit sets 4 days this week, and add two or three moderate cardio sessions.
Week 2: Intermediate/Advanced: Cut your strength-training to two circuit sets three times a week, and add an extra fat-burning cardio session (making it 5 days, total). Make at least one of your cardio sessions an interval workout, such as sprints, to enhance intensity.
Beginners: Perform two circuit sets three times this week, and increase to four cardio sessions.
Week 3: Intermediate/Advanced: Do just two circuit sets twice this week, and max out on cardio— going for at least an hour per session. Raise your heart rate daily, if possible, and push for extra mileage and intensity.
Beginners: Do two circuit sets 2 days a week, and do five sessions of cardio during the week.
Target Practice You need to do cardio to burn body fat, but if you want to focus on toning one area, try these exercises. Do an extra set for added toning
Thighs: The lateral lunge hones in on both your adductors and abductors muscles, on the inside and outside of your thighs, to reduce jiggle.
Glutes: The balance squat strengthens your glutes and can help give them a more lifted appearance.
Waist: The stability ball ab pulls work the whole length of your abs and will help flatten a pouch.
Arms: The dumbbell dips target your triceps. Strengthen these to keep your arms sleek.
10 Easy Ways to Flatten Your Belly Provided by: By Melissa Gotthardt, Prevention Last Updated: 12/04/2006 17:39:58 Wouldn't it be wonderful if you could watch your belly disappear? Here are ten easy ways that you can flatten your belly every day - from simple tips that you can incorporate into your daily life to belly busting moves that you can do at home. Follow these ten suggestions and watch your belly disappear.
1. Eat a bowl of raspberries. Packed with fiber, they fight constipation (that can swell your midsection like a balloon).
2. Drink lots of water. It's filling, calorie-free, and keeps your metabolism running in high gear.
3. Skip the cocktails. Sure, alcohol may be fat-free, but it's loaded with calories. It can also raise your levels of cortisol, a stress hormone that helps your belly store fat.
4. Sit up straight. Hunching forward makes your belly look bigger. For a slimming effect that actually trains the stomach-supporting muscles to stay taut, sit with your shoulders back, chin up, and lower back supported against the chair.
5. Plant a garden. All the bending, lifting, and twisting help shape your middle, and you'll burn about 350 calories an hour.
6. Moving your hips. Hula hooping works on the same calorie burning waist-whittling principle as gardening—but with less dirt.
7. Hit the greens. Ditching the golf cart earns you a walking workout; whacking the ball tones and tightens your midriff.
8. Get a leg up. Crunches with your legs off the floor tone the upper portion of your ab muscles. Lie on your back with your legs propped up on the bed or chair. Curl up slowly, raising your head, shoulders, and upper back off the floor, then slowly lower. Do 10 to 12 repetitions, two to three times a week.
9. Reverse that crunch. To tighten your tummy from a different angle, lie on the floor with your arms at your sides, feet off the floor, and your legs and knees bent at a 90-degree angle. Contract your abdominals and press your back into the floor, lifting your hips about 2 to 4 inches off the floor. Hold, then lower. Do 10 to 12 repetitions, two or three times a week.
10. Do crossover crunches. To work the muscles that define your waistline (the obliques), lie on your back with your knees bent and your feet flat on the floor. Place your right ankle on your left knee and your hands behind your head, elbows pointing out. Lifting your head and upper back off the floor, twist, and bring your left shoulder toward your right knee. Hold, then slowly lower. Do 10 to 12 repetitions, then repeat to the other side. Do two or three times a week. Banishing Bra Fat Provided by: By Michele Stanten, Prevention Last Updated: 12/04/2006 16:14:09 Q: Help! My back is so flabby; it hangs over my bra strap. Are there any exercises that I can do that will help?
A: Requests for advice on banishing back or "bra" fat may be the most common exercise question we get at Prevention.com. That's because most people spend a lot of time concentrating on their "mirror" muscles (the one's they see easily) and don't realize they're neglecting their flip-side—that is, until they catch a glimpse in a dressing-room three-way mirror.
Your back is made up of an interwoven system of four muscles. They help you lift, pull, sit, and stand up straight. When toned, these muscles give you a sensationally sculpted rear view—especially come sundress season.
Strengthened back muscles will help pull your shoulders back, so you stand taller and appear leaner. You'll also play sports and perform chores with ease and be less likely to suffer from back woes.The following exercises target the muscles on your upper back, around your bra. Do two sets of 10 to 12 repetitions, with a minute of rest in between, 2 or 3 days a week. Allow a day of rest between workouts.
Obviously, if you have some extra weight to lose, you'll have to shed those pounds to see results. But if your problem is just flabby untoned muscles, you'll see visible improvement in 4 to 6 weeks.
Bent-Over Row Stand with your feet shoulder-width apart, back straight, and knees slightly bent for support. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and allow your arms to hang down toward the floor, palms facing your legs.
Squeeze your shoulder blades together, and bend your elbows, raising the dumbbells up to either side of your torso. Hold, then slowly lower back to the starting position.
Lateral Pull-Down with Band Sit on the edge of a chair with your feet flat on the floor and wide apart. Wrap the ends of an exercise band around each hand, and hold it overhead. Position your left arm straight toward the ceiling (this is the anchor hand), and drop your right hand out to the side about 45 degrees. Both elbows should be slightly bent, and the band should be taut.
Keeping your left arm stable, contract your back muscles and pull your right arm down until your right hand is in line with your chest. Pause, then return to the starting position. Perform a full set, then switch sides.
Seated Back Fly Sit on the edge of a chair with your feet close together and a light dumbbell in each hand. Lean forward from the waist, and let your arms hang down next to your calves, with your elbows bent slightly and your palms facing each other.
Squeeze your shoulder blades together, and raise the weights to your sides in an arcing motion until your upper arms are parallel to the floor. Pause, then slowly return to the starting position.
Upright Row Stand with your legs about shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, arms hanging down at the outside of your thighs, palms facing back.
Squeeze your shoulder blades, bend your elbows, and pull the weights up and out to the sides until your elbows reach about shoulder height. Pause, then straighten your arms and return to the starting position.
Banish Arm Flab Provided by: By Denise Austin, Prevention Last Updated: 12/04/2006 16:14:09 It's just about short-sleeve season—are your arms ready to bare? The triceps area, the back of your upper arms, is a favorite destination for fat. But with a little effort, it can be trimmer, stronger, and more toned in no time. Here are two of my favorite exercises to target that stubborn flab. Perform two sets of 12 to 15 repetitions of each move, resting a minute between sets. Start with a 3-pound dumbbell; you can increase the weight if that is too easy. Do two or three sessions a week but not on consecutive days.
Overhead Triceps Extension on a Ball Grasp the ends of a dumbbell with both hands and sit on an inflated exercise ball (the edge of a chair will work if no ball is available). Keep your abs tight so you don't arch your back. Lift the weight over your head, positioning your elbows near your ears.
Bending your elbows, slowly lower the weight behind your head until it almost touches your back. Hold for a second, then lift the dumbbell back up.
Triceps Push-Up Kneel on the floor and walk your hands out until your body forms a straight line from your head to your knees. Your hands should be directly beneath your shoulders, and your abs pulled in.
Bending your elbows back so they stay close to your sides, slowly lower your chest toward the floor as far as you can comfortably go. Hold for a second, then push yourself back up.
Lose Those Love Handles Provided by: By Denise Austin, Prevention Last Updated: 12/04/2006 16:14:09 Snug tops and low-riding pants make the need for a lean waist more apparent than ever. But there's an even better reason to aspire to a trim midsection: your health. A waistline of 35 or more inches puts women at risk for life-threatening conditions such as heart disease and diabetes. Smart eating, aerobic exercise, and ab-tightening moves such as the ones below will keep you out of the danger zone.
The moves target the obliques on the sides of your torso. Do two or three sessions a week, with a rest day between workouts.
Seated Knee Drop Keeping your spine straight, sit back on your sit bones with your knees bent and feet flat on the floor, ankles touching. Place your hands on the floor behind you for balance.
Contract your abdominal muscles, and lower your legs to the left until they are about 6 inches from the floor, keeping your ankles pressed together and your shoulders forward. Your feet will roll, but they should stay on the floor. Hold for a second, and then use your abs to slowly pull your legs up and over to the right. Don't let your knees simply fall to the side; keep the move controlled. Repeat from side to side for 1 minute.
Side Crunch Lie on your right side with your legs extended. Wrap your right forearm across your waist and rest your right hand on the left side. Bring your left hand behind your head, so your left elbow points toward the ceiling. An easier version: Don't lift your leg; lift your upper body only.
Using the obliques on your left side (not your right arm), pull in your abs and lift your right shoulder off the floor about 2 to 3 inches, while raising your left leg about 12 inches. Hold for 2 seconds, and then slowly return to the starting position. Start with 5 to 8 reps on each side, and work up to 12 to 15. Do one or two sets with 1 minute of rest in between.
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Kickboxing is a physically demanding sport. Kickboxers need to be in tiptop shape to go the distance in their matches. You do not actually have to be a kickboxer to reap the benefits of their types of workouts. Kickboxing workout routines can be done by average fitness enthusiasts at the gym or at home. The following kickboxing workout routine strengthens your arms and legs while giving you some cardiovascular exercise. Stretch adequately before and after this workout. Upper Body Step 1
Stand in a fighting stance with your left foot in front of your right foot. Make fists and put your hands near the sides of your face. Quickly jab in front of yourself with your left fist. Deliver the jab to the face of an imaginary opponent. Turn the fist to a horizontal position as you extend your arm. Strike with your knuckles and return your fist to its starting position. Perform 10 repetitions of the jab and switch feet to repeat the jabs with the other hand. Do three sets of the jabs with each hand.
Drop to push-up position and do five push-ups. Do not rush the push-ups. Lower your body so that your chest almost touches the floor with each repetition. Step 3
Quickly stand up after completing the push-ups and get back into a fighting stance with your left foot forward. Use your right fist to deliver a reverse punch to the imaginary opponent's midsection. Turn your hips to get to maximum power from the punch. Return to the fighting stance after completing the reverse punch. Complete 10 repetitions and three sets of this technique with each arm. Step 4
Drop to the floor and do five more push-ups. Keep your back straight as you perform the push-ups. Step 5
Get back into a fighting stance with your left foot forward once again. Do a jab with your left fist followed by a reverse punch with your right fist. Do not forget to turn the hips on the reverse punch. Do 10 repetitions of this punching combination and switch legs. Now jab with your right hand and do the reverse punch with your left hand for 10 reps. Do three sets of this exercise on each side. Lower Body Step 1
Get into the same fighting stance. Lift your left knee and point it straight ahead. Kick out with the ball of your foot to your imaginary opponent's midsection. Quickly snap the leg back and return to a fighting stance. Do 10 repetitions of this front-snap kick and then switch legs. Do the same kick for 10 repetitions with the right leg. Complete three sets of the front-snap kick with each leg. Step 2
Place the feet side-by-side at about shoulder-width apart. Slowly squat so that you pretend that you are sitting on a chair. Return to a standing position after completing the squat. Do five repetitions of the squat. Step 3
Return to the fighting stance with your right leg behind you. Raise your right knee and kick across horizontally to the imaginary target. Kick with the instep of your foot. Turn your hips and pivot your left foot to perform this roundhouse kick. Reset your leg behind you after the kick. Perform 10 repetitions and three sets of this kick with each leg. Step 4
Complete five more squats. Keep the arms extended out in front as you sink into the squat. Step 5
Return to the fighting stance. Perform a front-snap kick with your left leg followed by a roundhouse kick with your right leg. Return to the fighting stance after each kicking combination. Complete 10 repetitions and three sets of this combination on each side.