Running Man

Single-Leg Rotation: You'll need a pair of 3 or 5-pound dumbbells . Stand facing away from a step bench or stairs and place the toes of your left foot on the step. Keeping your upper body straight, bend your right knee 90 degrees and rotate your torso to the right. Return to start. You'll do 10 reps on this leg before switching sides. Make sure your front knee is aligned with your ankle. When you rotate, bring the dumbbells over the outside of your right thigh. Single-leg rotations target your quadriceps, hamstrings, glutes, hips, and obliques, or side abdominal muscles. After you've completed 10 reps, switch sides and do 10 more reps with your left leg in front. If you wanna make this move easier, try doing the rotations without dumbbells and bend your front knee only 45 degrees.

Mallett, owner of the ATP Specific Training and Physical Therapy Center in South Pasadena , California , Fit Your Skinny Jeans targets your lower body. All you need is a stair or step bench and a pair of light dumbbells . The Running Man: Stand facing the bench or stairs. Take a giant step on to the stair with your right foot and hop up. Land on your right foot and then step back to the floor with your left foot . Do 15 of these of explosive hops on the right foot using your arms to gain momentum. As you hop up, bring your left knee toward your chest. When you step down onto your left foot , keep your abs tight to help you balance and hold your right leg out behind you. The Running Man targets your glutes,

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.