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Fitnessmagazine.com/Videos///4 Week All-Over Makeover

4 Week All-Over Makeover

Get a new body in 4 weeks -- all it takes is a set of dumbells and this simple, circuit workout.

Mon, 30 Aug 2010|

-Get a new body in 4 weeks with this Circuit Workout designed by Fitness Magazine Trainer, Ashley Borden, and performed by model and trainer, Jade Alexis. The exercises in this routine get more challenging with each round kicking your body in to shape fast. Too hard? Try the easiest variation until you can master the form. Do the circuit 3 times through. It takes about 15 minutes, resting for a moment between moves. You will need a set of light and heavy dumbbells. For the best results, completely this routine 3 times a week. Serving Trays: Grab a pair of light dumbbells and stand with your feet shoulder-width apart. Bend your elbows and hold the weights palms up, like you're carrying a tray. Now, keeping your shoulders down, bring your elbows forward and rotate your arms to the side until your thumbs point to the wall behind you. Repeat for 10 reps. Be sure to keep your upper arms close to your sides. Your abs should be engaged and your chest lifted. For the 2nd set of Serving Trays, step up the difficulty level by balancing on your left leg for 5 reps. Remember to engage your abs, keep your chest lifted, and your shoulders down. Then switch legs and balance on your right leg for 5 reps. For the 3rd set of Serving Trays, stand on a thin, folded yoga mat or bath towel, balancing on your left leg for 5 reps. This extra balancing challenge increases the difficulty level yet again. Switch to your right leg for the final 5 reps. Be sure to keep your abs engaged, your chest lifted, and your shoulders down. This move works your shoulders and your upper back. Goalpost: Stand with your feet hip-width apart, holding 3- or 5-pound dumbbells. Lift your arms out to the sides and bend your elbows so your palms face one another at chest level. Rotate your arms so your palms face your head, like goalposts. Be sure to keep your shoulders pressed down. Repeat for 10. Make sure your abs are pulled in and lift your chest. As you're lifting, check in with your neck. You shouldn't feel any pain or pinching. If you do, lower your elbows a few inches. The second time you do these goalposts, balance on your left leg for 5 reps. Keep your abs engaged, your chest lifted, and press your shoulders down, then switch legs and balance on your right leg for 5 reps. The third time you do the goalposts, stand on a thin folded yoga mat or back towel, standing on your left leg for 5 reps. The unstable surface challenges your balance and steps up the difficulty level. Remember to engage your arms and lift your chest. Switch to your right leg for the final 5 reps. This move works your shoulders and biceps. Close Grip Row: Grab a set of heavy dumbbells and stand with your feet shoulder-width apart. Bend forward at least 45 degrees. Your arms should be straight and directly below your shoulders. Now, squeezing your shoulder blades together, pull your elbows straight back keeping your arms close to your sides. Repeat 15 rows. The second time you do the close grip row, balance on your left leg for seven reps squeezing your shoulder blades together and pulling your elbows straight back. Then, switch legs and balance on your right leg for seven reps. The third time you do the close grip row, stand on a thin folded yoga mat or bath towel, balancing on your left leg for seven reps. The unstable surface adds a balance challenge engaging more body parts as you perform the exercise. Switch legs for the final seven reps. This move works your upper back. Single-Leg Instability Pump: Stand with your feet hip-width apart and your knees slightly bent. Interlace your fingers and press them into your belly. Shift your weight to your left leg and lift your right knee up to hip height, flexing your foot. Keep your chin level and your eyes forward. Then hinge forward at the hips, keeping your knee bent and your foot flexed. Come back up and repeat. Press down through the right heel and squeeze your glute to bring your knee back. Repeat for 15 reps. Then, do the same move standing on your right leg for 15 reps. Remember to flex your foot as you press down through your heel. The 2nd time you do this exercise, do running arms instead of pressing your hands to your belly. Stand on your left leg and bring your arm forward with your elbow bent and your other arm extended behind you. As you stand up, swing your arms in time with your legs as if you are running. You'll still do 15 reps of the exercise on each leg. Remember to flex your foot as before and push down to your heel. Then switch legs and stand on your right for 15 reps, again pushing down to your left heel and remembering to flex your right foot. The 3rd time you do this exercise, do the running arms again. But this time, hold a light dumbbell in each hand and do a biceps curl with the front arm and a triceps extension with the rear arm, pressing the weight behind you. You'll still do 15 reps of the exercise on each leg. Remember to flex your foot as before and push down through your heel. Then switch legs and do another 15 reps, again pushing down through your heel and remembering to flex your foot. This move works your core and your glutes. One-arm Stable Switching Plank: Come down into a plank with your palms chest-width apart on the floor, pulling your abs and squeeze your glutes. Now, inhale as you shift your weight to your right arm and rest your left arm on the outside of your left thigh. Stay up for two counts, then exhale and switch sides, shifting your weight to your left arm as you place your right hand on your thigh and hold for two. Keep alternating sides until you've done this five times on each side. The second time you do this exercise, do a side plank, rotating your upper body to the right side while extending your left arm over your shoulder. Hold for two counts. Return to center and switch sides, rotating and extending your right arm above your shoulder. Keep alternating sides, holding each position for two counts until you've done this five times on each side. Remember to inhale when you move to one side and exhale when you come back to center. The third time you do this exercise, do with a push up in between each side plank. Rotate your upper body and extend your arm over your shoulder. Hold for two counts. Return to the full plank position and do a push up. Then, rotate to the other side, again extending your arm above your shoulder and hold for two counts. Return to the full plank position and do a push up. Keep alternating sides, holding each position for two counts and doing a full push up in between until you've done this five times on each side. Remember to inhale when you move to one side and exhale when you come back to center. This move works your arms and chest, your core, and your glutes. Hair Wash Torso Twist: Lie down on your back. Interlace your hands behind your head. Pull your left knee in and flex your right foot. Twist your body so your right elbow goes towards your bent knee. Now, twist right as you extend your left knee and bring your right knee in. Keep twisting back and forth for 20. With each twist, exhale deeply from your abs like you're wringing out a sponge. Take a short breather and do a 2nd set of the Hair Wash Torso Twist for 20 reps. This move works your deep or transverse ab muscles as well as your obliques. After a short breather, complete the 3rd set of Hair Wash Torso Twist for a final 20 reps. With each twist, exhale deeply from your abs like you're wringing out a sponge. Wide Sumo Squat: Stand with your legs slightly wider than shoulder-width, and your feet turned out. Interlace your fingers and put your hands on your belly. Beginning with soft knees, come into a deep squat with your knees pressing out. Hold here and squeeze through your glutes back up to the start. Do this deep squat ten times. Be sure to keep your knees tracked over your toes and your chest lifted. The second time you do this exercise, place your hands behind your head instead of on your belly for ten reps. The third time you do this exercise, extend your arms overhead in a V shape, keeping your elbows slightly bent. Do this wide sumo squat for ten reps. This move works your legs and your butt. Frog Reach Through: Lie down on your back, lift your legs off the floor, and press the soles of your feet together. Press your palms together, straighten your arms, and reach through your legs. Your shoulder blades should lift off the floor. Pulse forward as you reach, exhaling each time. Do 20 pulses. Your upper body should hover off the floor the whole time as you use your ab muscles to pulse forward. For the second circuit of this exercise, hold a light dumbbell and pulse forward 20 times. Take a short breather and then do 20 more pulses with 2 dumbbells for your third and final set of the frog reach-through. This move works your abs. Advanced Good Mornings: Stand with your feet hip-width apart, your knees soft. Interlace your fingers and place your hands on your belly, keeping your elbows out wide to the sides. Inhale and slowly hinge forward, keeping your back flat and your abs tight. Shift your weight back into your heels, squeeze your butt, and reach your chest out and pull back up to the starting position. Hinge forward again making sure your abs are pulled in the whole time. Do ten reps. The second time you do this exercise, interlace your hands behind your head keeping your elbows out wide to the sides and hinge forward ten times. Be sure to keep your back flat and your abs tight each time you hinge forward. Shift your weight back into your heels and squeeze your butt as you pull back up to stand. The third time you do this exercise, hold a light pair of dumbbells in front of your shoulders with your palms facing each other and hinge forward ten times. Remember to keep your back flat and your abs tight each time you hinge forward. Shift your weight back into your heels and squeeze your butt as you pull back up to stand. This move works your hamstrings, your glutes, and your lower back. Outer and Inner Thigh Kick Stretch: Stand holding the back of a chair. Press your shoulder blades back and down. Come up onto the ball of your left foot, and lift your right leg. Keeping your abs pulled in, bring your right leg across your body, in front of your left. Now, swing it back out to the right, keeping your toes flexed and your toes turned out. Use momentum to swing through your leg as you fire through your left glutes. Do 10 reps. Be sure to keep both hips facing forward. Then, come onto the right leg and repeat for 10 more reps, again making sure your hips are facing forward. Flex your foot as you use momentum to swing your left leg and fire through your right glutes. Take a short breather and do a second set. Keep abs pulled in as you lift right let across your body in front of your leg and keep your foot flexed and your toes turned out when you swing your right leg when you swing your right leg out to the right side. Use momentum to swing your legs as you fire through your left glute. Remember to face your hips forward as you do 10 reps, then come to up to the right leg and repeat for 10 more reps. Use momentum to swing your left leg firing through your right glute and keeping your left foot flexed. After short breather, do the third and final set. Remember to pull your abs in as you lift you right leg across your body and keep your foot flexed and your toes turned out when you swing your right leg out to the right side. Again, use momentum to swing you leg back and forth and be sure to keep both hips facing forward. After 10 reps, switch legs and do this again for 10 reps. Make sure both hips are facing forward with this final set. Fire through your glutes as you swing your left leg back and forth. This move works your other and inner thighs and your glutes.

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