Strength Training 101

Well-rounded circuits tone every muscle, while the playlist keeps your energy up. Jeanette Jenkins: 21 Day Total Body Circuit Workout (60 minutes; $14.98, amazon.com)

Current Video Scenes

2, 3, 4. You're working your hamstrings and your buttocks! Keep your abs nice and tight. Anybody know what number we're on? Oh! 5, 4, 3. Now straighten your leg out there and hold it! (0:39)
about good form and proper control. Up on your hands and knees. Abs tight. Push that left leg up to the ceiling. Now, tempo! Huh! 1, 2. Remember the modifying is only going 15, okay? 9, 10, 11, 12, so if you're a beginner feel free to take a break after 15. 16, 20, two more! Now straighten that leg, stomach is tight. (1:17)
Take it up! Slow. We're doing regular crunches. Up and squeeze your abs . You got it! Now, singles, I made this workout for you. Specifically, so that you wouldn't have anymore excuses, okay? No complicated choreography . It's just straight-up, hard-core, basic exercises. You got it! Just keep doing your best. We got 8 more, squeeze those abs , and 8, 7, 6, 5, 4, 3, 2 more, last time. Excellent! (2:19)

Transcript

Automatically Generated Transcript (may not be 100% accurate)

" We're moving on to back kicks, okay. We're gonna work that booty. On your hands and knees, starting with your right leg, okay? You're gonna push it up towards the ceiling. Actually, I think we'll make it a little bit more difficult. Let's take the leg weight and put it on your ankle. So, if you have a leg weight, go ahead and put it on. If you don't, it's okay. Alright! These are about 5 pounds, you choose your weight. Here we go! Push it up! Push it up! Now, we're gonna go tempo. Are you ready?"

" Yes!"

" Here we go! Take it and 1, 2, 3, 4. You're working your hamstrings and your buttocks! Keep your abs nice and tight. Anybody know what number we're on? Oh! 5, 4, 3. Now straighten your leg out there and hold it! Hold it! Last 4, 3, 2, and bring it in. Now switch sides! That's right. Anybody can do these exercises, you guys. It's all about good form and proper control. Up on your hands and knees. Abs tight. Push that left leg up to the ceiling. Now, tempo! Huh! 1, 2. Remember the modifying is only going 15, okay? 9, 10, 11, 12, so if you're a beginner feel free to take a break after 15. 16, 20, two more! Now straighten that leg, stomach is tight."

" Hold 8, 7, 6, 5, 4, 3, 2, and bring it down. Good work, you guys! Take that leg weight off. Okay, remember we got real people in class today. We got real moms. We got real grandmas. Roll it back. So, if they can do it, you can do it. Lift it up nice and slow. Take it up! Slow. We're doing regular crunches. Up and squeeze your abs. You got it! Now, singles, I made this workout for you. Specifically, so that you wouldn't have anymore excuses, okay? No complicated choreography. It's just straight-up, hard-core, basic exercises. You got it! Just keep doing your best. We got 8 more, squeeze those abs, and 8, 7, 6, 5, 4, 3, 2 more, last time. Excellent!"

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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.

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

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,

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

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.

Alternating Abs

The Alternating Abs exercise targets your abdominals while working your hips and hamstrings. Do 15 reps. Alternating Abs, 1 set of 15 reps.

Drop 10 pounds with Fitness Magazine's You Can Do It Plan. Alternating Abs : Do 15 reps on each side. Keep your legs locked in position and use your abs to pulse them upward.

The Hundred

Do 100 pumps, or 10 full breaths. Keep your abs engaged throughout the workout. Works your abs and your inner thighs.

pump your arm 6 inches up and down, while reaching with your fingertips . Inhale for 5 pumps, and then exhale for 5 pumps. Be sure to curl your chin toward your chest. Do 100 pumps, or 10 full breaths. Try to keep your lower back pressed into the floor and pull your abs in toward your spine. You should keep your abs engaged this way throughout the workout. The hundred works your abs and your inner thighs .