The Little Black Dress Workout
Watch free exercise videos with toning exercises from The Little Black Dress Workout plan at FitnessMagazine.com.
Plie With Hammer Curl
The Plie with Hammer Curl: You'll need a set of 8- or 12-pound dumbbells. Start holding a weight on each hand with your feet shoulder-distance apart. Point your toes at a 45-degree angle from your ankles. Bend your knees 90 degrees, lowering your hips in to a full plie. After 1 plie and curl, straighten your legs, and do 1 regular biceps curl with your arms turned out, immediately lower, and repeat the plie squat and curl. As you plie, curl the dumbbell up towards your shoulders. Continue this sequence for 30 to 60 seconds, keeping your thumbs up and your elbows tucked into your ribs. The Plie with Hammer Curl targets your thighs, arms, and glutes.
After 1 plie and curl, straighten your legs, and do 1 regular biceps curl with your arms turned out, immediately lower, and repeat the plie squat and curl. As you plie, curl the dumbbell up towards
You'll need a 8- to 10-pound dumbbell. This works your shoulders, abs, and obliques. Do 12-15 reps per side, then crunch straight up toward toes for another 12-15 reps.
6 inches over your chest. Bring your legs perpendicular to the floor, knees bent 90 degrees. Tilt your knees 45 degrees to the left as you press the dumbbell 45 degrees to the right. Alternate sides.
This works your shoulders, abs, butt, thighs and calves. Do two sets of 10 lunges on each side.
sides like wings. Hold for up to 30 seconds. Return to a standing position . Next, bring your hands to your hips and step back with your left foot in to a reverse lunge. Hold the lunge for 2 seconds then bring your left foot forward in line with your right. Do 10 reverse lunges with your left leg, tapping your toes back and then return to standing. Make sure that your knee does not touch the ground when lunging. Switch sides to hold the warrior pose with your left leg, extending your right leg behind you for up to 30 seconds. Return to a standing position and then do 10 lunges with your right leg. Repeat the sequence once more on each side. The warrior lunge targets your
Clam Dig with Rotation
You'll need a 5- to 8-pound dumbbell. This works your shoulders, butt, and thighs. Do 15 reps on each side.
knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side. Lift both your left leg and your left arm up to the ceiling about 90 degrees, keeping your hips stacked without rocking backwards and your elbow pressed into your side. Hold at the top for 2 seconds before returning to start. Repeat for 1 minute then switch sides. The clam dig with rotation targets your shoulders, thighs, and obliques, which are the abdominal muscles that run down your side. Be sure that your elbow stays pressed into your side and that the dumbbell travels from your
This works your shoulders, chest, arms, abs, and legs. Alternate push-ups for one minute, or do about 20-25 total
Traveling Power Squat
You'll need a 5- to 8-pound dumbbell. This works your back, arms, butt and legs. Do 12 to 15 reps.
Alternating Shoulder Raise
You'll need a pair of 5- to 8-pound dumbbells. This works your shoulders, thighs, and calves. Do 15 reps per side.
shoulders. Keep your elbows slightly bent but not locked. The alternating shoulder raise targets your shoulders, calves, and thighs.
The Complete Routine
Morgan Luzier, co-owner of Balance fitness studio in Minneapolis, designed this workout to get you looking toned in your bikini in just eight weeks.
stays pressed into your side and that the dumbbell travels from your belly button to the ceiling and down again. And remember to always keep your hips level, do not rock back and forth. The weighted