The Complete Workout

Created by Los Angeles trainer Patrick Goudeau, this workout trims your trouble zones -- abs, butt, and thighs -- in 3 different 15-minute circuits.

More Videos Like This

Transcript

Automatically Generated Transcript (may not be 100% accurate)

" Tone Your Trouble Spots: This workout, created by Los Angeles trainer Patrick Goudeau, tames your biggest trouble zones: abs, butt, and thighs in 3 different 15-minute circuits. Do each circuit twice within any given workout. Focus on 1 trouble spot or work them all, 2 or 3 times a week, but don't work the same areas on consecutive days. Circuits can be intense since there is little time between moves to catch your breath. So, remember to always modify your workout to fit your fitness level. For the best results, keep your abdominals engaged to improve your balance and stability. Before you begin, you'll want to warm up with a few minutes of low-impact cardio and be sure to finish the workout with a few minutes of stretching and cool down. For this circuit, you'll need a pair of dumbbells and step bench for each of these exercises. Beginners should use 5- or 8-pound weights. If you are intermediate or advanced, use 8- to 15-pound weights. Pick-Up Squats: You'll need a set of 5- or 8-pound dumbbells for this exercise. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Bend your knees 90 degrees, keeping your chest lifted as you squat down and place the weight outside your feet. Stand up, then immediately squat down again, picking up the weights at your feet. Repeat this exercise for 1 minute, alternating lowering the weights and picking them up. Weighted Bridge: You'll need a step bench and a set of dumbbells. Sit on the step bench with your feet about hip-width apart. Recline back and extend your arms straight above you. Lift your hips, forming a straight line from knees to your shoulders. Hold this position while alternating slow motion punches with the weights in your hands for 1 minute. Keep your abs and glutes engaged as you work your chest and obliques in this 1-minute exercise. The Sit Squat: You'll need a step bench. Stand facing away from the step with your feet hip-width apart. Clasp your hands together in front of your chest. Now squat down until you are sitting on the step bench or hovering just above it, then squeeze your glutes hard as you stand back up, pushing through your heels. Repeat this exercise for 1 minute. This move works to tone and firm your butt. If you want a more challenging workout, do this exercise with a dumbbell in each hand. The Bikini Ready Abs Circuit is designed to your abdominal muscles for maximum definition. Toe Taps: Lie on the floor with your arms at your side. Lift your feet, bending both knees 90 degrees so your thighs are perpendicular to the floor. Now, slowly and quietly tap your left toes to the floor, then your right, alternating your feet like this for 1 minute. If you feel any lower back pain, don't lower your toes all the way down. For a more advanced workout, follow this with 1 minute of side- to- side bicycle crunches using your hands to support your head. Abdominal Hold: You'll need a sturdy chair or a step with 4 risers for this exercise. Sit tall on the edge of the chair and place your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your butt off the chair. Hold this position for as long as you can. Aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute. Beginners can keep 1 foot on the ground for additional support. Half Boat: Sit tall on the floor with your knees bent. Extend your arms to chest level with your palms facing down. Lean back slightly, engaging your abs, and with both knees toward your chest while reaching forward with your arms. Hold this position with your feet off the floor for 10 to 20 seconds as you contract your abs. Lower your feet to the floor for 1 or 2 counts and repeat the exercise. Do 4 or 5 more reps over the course of 1 minute. The three Muscle Sculpting Moves in this circuit will help you get jiggle-free thighs. Deep Side Lunge: You'll need 1 dumbbell for this exercise. Stand with your feet hip-width apart. Hold the dumbbell in both hands at chest height. Take a giant step at least 3 feet to your right. Bend your right knee 90 degrees and place the dumbbell on the floor. Hold here for 2 counts. Now return to center and repeat the deep side lunge, this time picking the dumbbell back up. Continue the deep side lunges for 1 minute, lowering the dumbbell and picking it back up. Each time you lunge, make sure your right knee is aligned over your second toe and your feet are in a straight line. Switch sides and repeat this exercise to your left side for 1 minute. One-Legged Dead Lift: You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart, holding a dumbbell in each hand. Lean forward on your left foot while bending your right knee behind you 90 degrees. Continue leaning forward, bringing the dumbbells to the ground until your torso is parallel to the floor. Now return to standing and repeat. As you lean forward, bend your left knee slightly. Keep your back straight and your thigh muscle flexed. After 30 seconds, switch sides and repeat this exercise for 30 more seconds, standing on your left foot. If you're a beginner, rest the dumbbells on a low chair or step bench. Balancing Hamstring / Biceps Curl: You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart. Hold the dumbbells by your sides with your palms facing forward. Curl the weights towards your shoulders as you lift your left heel up towards your butt. Hold this position for 2 counts, then lower your arms and heel back to the floor. Each time you raise your foot, squeeze your heel toward your glutes. Repeat the exercise for 1 minute, then switch sides."

More Videos Like This

Search More Videos

Squat with Dumbbells

You'll need a set of 5-, 8-, or 10-pound dumbbells. This sculpts your quads, butt, and calves. As you get stronger, add a jump; then add a pause.

Squats with Dumbbells : You will need a set of 5- or 8-pound dumbbells . Stand with your feet hip-width apart holding the weights. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. You'll repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells . Then you should be strong enough to add a jump to the squat . As you're straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock of the landing. When you're ready to make this move more difficult, add a 2-second pause to the squat phase. After landing, hold the squat position for 2 counts before jumping up again. Dumbbell Squats target your abs, thighs, hamstrings, and glutes.

Rotation Lunges with Dumbbells

You'll need a set of 8- or 10-pound dumbbells for this exercise. The Rotation Lunge targets your glutes, thighs, abs, and hamstrings. Alternate sides for 8 to 10 reps.

Rotation lunges with dumbbells : You'll need a set of 8- or 10-pound dumbbells for this exercise. Pretend your standing in the middle of a clock face with your feet shoulder-width apart. Step out behind you with your right foot to 5 o'clock. Now, come up and step back with your left foot to 7 o'clock. Continue alternating sides for 8 to 10 reps. Remember to keep your torso perpendicular to the floor as you lunge back. Bring your back knee almost to the floor and be sure to keep your front knee over your ankle. The rotation lunge targets your gluts, thighs, abs, and hamstrings . For a bigger challenge, try lifting your front knee when you come forward and balance on one leg for 2 or 3

The Complete Workout

We've designed this 5-circuit workout to help you form an exercise habit you can stick to. Try to do each circuit once a week. Pick two non-consecutive days for cardio.

resting as little as possible between exercises. You'll need 8 or 10-pound dumbbells for these exercises. Alternating Forward Lunges: You'll need a set of 8 to 10-pound dumbbells for this exercise. Start with your feet hip-width apart, and weights in each hand. Lunge forward with your leg, bending both knees. Now, step your foot back. Repeat this move, alternating lunges to complete 8 to 10 reps for each side. When you lunge forward, align your knee over the ankle of your front foot. Be sure to keep your torso perpendicular to the floor. This move targets your glutes , quad, and hamstrings. For a bigger challenge, try rotating your torso in the opposite direction of your lunge. In other words, twist your trunk to the left as you step forward with the right leg. Dumbbell Squat: You'll need a set of 8 or 10-pound dumbbells for this exercise. Start with your feet shoulder-width apart, and the weights by your sides. Squat down as if you are going to sit in a chair, keeping your weight back over your heels. Now, squeeze your glutes to return to the start position. Do 15 to 20 reps. As you continue these squats, keep your weight in your heels, making sure your knees do not pass forward of your toes. The Dumbbell Squat targets your abs, quad, hamstrings, and glutes . For a bigger challenge, try doing it without the weight, but as you return to the standing position, jump explosively, and land softly in the squat position. Rotation Lunges with Dumbbells : You'll need a set of 8 or 10-pound dumbbells for this exercise. Pretend you're standing in the middle of a clock face with your feet shoulder-width apart. Step out behind you with your right foot to 5 o'clock. Now, come up and step back with your left foot to 7 o'clock. Continue alternating sides for 8 to 10 reps. Remember to keep your torso perpendicular to the floor as you lunge back. Bring your back knee almost to the floor, and be sure to keep your front knee over your ankle. The Rotation Lunge targets your glutes , thighs, abs, and hamstrings. For a bigger challenge, try lifting your front knee when you come forward and balance on 1 leg for 2 or 3 seconds. Deadlifts: You'll need a set of 8 to 10-pound dumbbells for this exercise. Stand with your feet hip-width apart, your knees slightly bent, holding the weights in front of your thighs. Contract your abs and lean forward slightly at the weights, lowering the weights toward your shin, shifting your hips over your heels. Come back up and repeat 15 to 20 times. Be sure to keep your head and spine in a straight line. Deadlifts work your hamstrings and glutes . For a bigger challenge, try doing this move while balancing on 1 leg. Switch leg after 8 to 10 reps. Core exercises:

down into 5 circuits: upper body strength, lower body strength, core exercise, cardio , and relaxation. Try to do each circuit once a week and pick 2 nonconsecutive days for cardio . Upper body strength circuit: Repeat this 4-move strength-building circuit for 20 minutes, resting as little as possible between exercises. You'll need 5 or 8-pound dumbbells for some of the exercises. Push-ups: Get into a modified push-up position, with your knees on the floor and your abs engaged.

12 reps. Standing Rows: You'll need a set of 5 or 8-pound dumbbells for this move. Stand with your feet hip-width apart and your knees slightly bent. Lean forward and extend your arms, holding the dumbbells with your palms facing each other in front of your knees. Bend your elbows 90 degrees, keeping them close to your side

make this move more difficult, try alternating your arms. Overhead Press with Dumbbells : You'll need a set of 5 or 8-pound dumbbells for this exercise. Stand with your feet hip-width apart and your knees slightly bent. Hold the weights at shoulder level with your