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 degrees, keeping your chest lifted as you squat down and place the weights 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 your 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, and 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 target your abdominal muscles for maximum definition. Toe Taps: Lie on the floor with your arms at your sides. 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 at chest level with your palms facing down. Lean back slightly, engaging your abs, and lift 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 3 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 taking 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.
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