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Total Body Recharge: 8 Energy-Boosting, Muscle-Toning Moves

This is a zero-equipment, no sneakers required, all energy-boosting cardio workout that tones from head to toe. "You'll target your major muscle groups from every plane of motion while scorching away calories," says Maryanne Blake, group exercise instructor at the Sports Club/LA in Boston, who designed the gym's ingenious new yoga-meets-sculpting-meets-cardio Zenergy class and shared her best body blasters exclusively with FITNESS. Complete these signature supermoves twice a week to tighten your bod and revive your brain.

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Pick Up Sticks

What you'll need: A mat

Targets: Abs, butt, hips, and quads

  • Stand with feet hip-width apart, arms by sides.
  • Lunge forward with right leg, bending right knee 90 degrees, left leg extended behind you, and reach right hand to ground beside right foot.
  • Return to start, switch sides and repeat. MAKE IT HARDER: Jump up between lunges and switch legs in midair to alternate sides or take shorter steps and lunge faster.
  • Do 10 reps per leg.

Trainer's tip: To help support your lower back, keep your core engaged as you reach toward the mat.

Download the video to your iPod, Zune, or smartphone

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Air Guitar

Targets: Butt, inner and outer thighs

  • Stand with feet wider than shoulder-width apart, arms by sides.
  • Shift weight onto right leg, bending right knee 90 degrees to lower into a deep lunge, left leg straight, driving bent right elbow back and bent left elbow forward.

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Charlie's Angel

Targets: Butt and outer thighs

  • Stand with feet hip-width apart, elbows bent so that hands are in front of chest, palms pressed together, as in prayer pose.
  • Keeping shoulders squared, lunge diagonally forward with right leg, crossing it to the outside of left leg, bending both knees 90 degrees.

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Tuck and Extend

Targets: Abs, lower back, butt, and hamstrings

  • Stand with feet hip-width apart, elbows bent by sides, hands in front of chest, palms facing each other.
  • Bring bent left knee up to hip height, foot flexed, and bend forward at waist to get into tuck position.

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Tadpole to Frog

Targets: Shoulders, triceps, abs, butt, quads, and calves

  • Start on mat in full push-up position, balancing on hands and toes, arms extended, body forming a straight line from head to heels.
  • Keeping arms tucked close by sides, bend elbows directly behind you to lower chest toward mat.

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Thread the Needle

Targets: Shoulders, abs, obliques, lower back, and butt

  • Start on mat in full push-up position, balancing on hands and toes, arms extended, body forming a line from head to heels.
  • Lift right hand off mat and reach arm under torso as far to left as possible, turning head to look at fingertips.

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Rock the Boat

Targets: Abs

  • Sit on mat with knees bent, feet flat, and arms by sides. Lean torso back 45 degrees, raising arms overhead and lifting feet off mat to extend legs together at a 45-degree angle (this is the boat pose).

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Cross the River

Targets: Abs, obliques, butt, and hips

  • Stand to right of mat (lengthwise) with feet hip-width apart, elbows bent by sides, hands in front of chest.
  • Leap over mat to left side, pumping arms (right elbow forward, left elbow back) and landing on left leg, knee slightly bent, with bent right leg crossing slightly to the left behind you (in a speed skater's pose).

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What do you think? Review this slideshow!

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soccermom317 wrote:

How can you print the whole thing w/o all the ads? It will only let me print the first slide..

5/28/2014 09:15:44 AM Report Abuse
info98066 wrote:

Great article, but new method are also good: http://startlosingweight.org/tabata-program/ Nutrition have

5/28/2014 02:49:13 AM Report Abuse
florajohns wrote:

Hey nice information and it is helpful.

11/22/2012 06:02:58 AM Report Abuse
Charmbella wrote:

after you workout eat right reward yourself with something from enticingnights.com 15% off your total purchase.

7/11/2012 07:55:35 PM Report Abuse
dryogender wrote:

I am 65+. Have had Bilateral Knee Replaced 3 years back. I have Diabetes and BP which are well controlled on Medicines. I have Backache (Dorsal Spine) and have Sleep Apnoea. Though I use CPAP I am unable to Sleep without Stilnocht Tab 12.5 mg. Suggest simple Exercise regime. My weight and BMI are normal.Thanks. Dr Yogender Sharma

1/31/2012 04:58:19 AM Report Abuse
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12/13/2011 01:44:12 PM Report Abuse
keka1 wrote:

To print all of the slides at once, click on the print button at the top of the screen then select "print all slides".

2/16/2011 10:39:38 AM Report Abuse
ksexton426 wrote:

If I see a workout that I really like, how can I print the moves/exercises with all getting all the ads on the printout?

2/9/2011 11:15:36 AM Report Abuse
lott.courtneyinator wrote:

I kind of wish it would give the breakdown about calories burned, but considering how sore I was afterward I really liked this work out!

1/13/2011 06:25:05 AM Report Abuse
tricia.2007 wrote:

fairly simple except for one or two but very effective.. i love that there are no commercials

12/27/2010 09:12:43 PM Report Abuse

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