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Lower-Body Blast Workout

Get a sexy backside and sleek, sculpted legs with this fun 15-minute routine.

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Behind Definer

What you'll need: a pair of 3- to 5-pound dumbbells

How it works: This workout is a circuit; perform the moves in order and then repeat the circuit to complete three sets total.

Targets: Shoulders, back, abs, butt, quads, and hamstrings

-- Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.

-- Lunge back with right leg, bending both knees 90 degrees and lifting arms to shoulder level in front of you, palms down.

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Roundhouse Combo

Targets: Arms, abs, obliques, butt, outer thighs, and inner thighs

-- Stand with left foot staggered in front of right, elbows bent by sides, fists in front of chest.

-- Step right foot toward left foot, then bring bent left knee out to side and up to hip height as you lean torso to right. Kick left leg.

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Arabesque Kickback

Targets: Triceps, abs, butt, and hamstrings

-- Stand with feet hip-width apart, holding a dumbbell in each hand by hips, elbows bent; extend right leg slightly behind you, toes on floor, hinging forward slightly from hips.

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Jump Shot

Targets: Shoulders, abs, butt, outer thighs, and inner thighs

-- Stand with feet slightly wider than shoulder-width apart, arms by sides.

-- Squat, bending elbows by sides; bring hands in front of chest.

-- Quickly shuffle to right twice and then back to left twice.

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Inner-Thigh Rotate and Reach

Targets: Shoulders, triceps, abs, butt, and inner thighs

-- Stand with feet together, a dumbbell in each hand, elbows bent by sides so forearms are at waist level in front of you, palms up. Raise left leg, toes pointed out to left; this is start position.

-- Pulsing left leg up and down and keeping elbows at sides, rotate forearms out to sides.

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What do you think? Review this slideshow!

marie2019 wrote:

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7/23/2013 10:09:46 AM Report Abuse
jon.g.skinner wrote:

Whilst doing something is better than doing nothing, the circuit's effectiveness in improving both cardiovascular fitness and muscular strength / tone would be considerably improved if there was a focus on starting with heavier dumbbells (e.g. 8-10lb), increasing the weights further as fitness improves and by carefully controlling rest time between sets. It's a myth that women should fear becoming bulky - genetically impossible without steroids.

4/3/2013 05:02:06 PM Report Abuse
4petesake1 wrote:

Here is the bummer; readers are the only people who read these comments!! Never the people from the magazine! Why bother?

2/18/2013 06:43:11 PM Report Abuse
pennyfrost72 wrote:

The thigh muscles are the largest in the human body (quads and ham) and burn the most calories when worked. This is a great. easy exercise but for those with bad knees (like me) it hurts just looking at it. Bicycling is a good low impact way to work these muscles.

2/11/2013 08:01:23 PM Report Abuse
jencara3 wrote:

i feel it!!

1/31/2013 11:58:35 AM Report Abuse
gaia1332 wrote:

15 mins if you do 3 sets of each? Im not sure, you should rest in between exercises, this will take 30 mins.

10/1/2012 01:33:43 PM Report Abuse
ojibwemama63 wrote:

I am writing this complaint-suggestion in as many articles that I run across. Will you Please put in a workout that will address people with bad knees.

2/1/2011 10:37:26 PM Report Abuse
HoopStar_Amber wrote:

the link to download to Droid never works on any video.

1/2/2011 12:19:34 PM Report Abuse
leslie011509 wrote:

How calories do you burn when you complete the circuit?

12/22/2010 12:40:28 PM Report Abuse

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