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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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tkintler wrote:

it sucks because you can't print it

2/22/2013 09:00:30 AM Report Abuse
mathewemily1 wrote:

its good

10/13/2011 04:23:10 AM Report Abuse

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