Side Hinge

with Ary Nunez, fitness instructor and owner of Gotham Global Fitness in New York City , to allow you to target all your trouble zones at once no matter where you are. For the best results, you should do all 6 exercises 3 times a week and combine this entire routine with 4 or 5, 30 to 60-minute cardio sessions. Whether you're at home, at the gym, or on the road, this routine will have you tight, toned, and sag-free in

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

The moves that we're gonna be practicing today are based on Krav Maga, which is an Israeli self- defense system. So all of these moves are really self defense focused, but they have a huge fitness component because every time that you need to use your body to defend yourself, you have to use your whole body -- your legs, your hips, your core, everything. So these moves are based on Israeli Krav Maga and we apply them in the fitness context today.