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15-Minute Sexy Back and Butt Circuit

Shrink your silhouette fast by giving some TLC to the muscles you don't see in the mirror.

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Patrik Giardino
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About This Workout

Shrink your silhouette fast by giving some TLC to the muscles you don't see in the mirror. "These moves not only tone your back but also lift your posture so you appear taller and thinner," says celebrity trainer Tracy Anderson, the creator of the new Precision Toning and Dance + Cardio DVDs. Anderson shares (and demos) her top picks for back and booty sculptors on the next page, so you can get the same workout as her hard-bodied clients like J.Lo and Gwyneth Paltrow. Use a set of three-pound weights to do two nonstop circuits in 15 minutes flat.

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Back-Flab Buster

Targets shoulders, back, abs, and butt

  • Start on floor on all fours; lift left arm out to side, palm facing up, and lift bent right leg behind you a few inches off floor, flexing foot.
  • Simultaneously pulse left arm and right leg up and down a few inches; your back should arch slightly with each pulse.
  • Do 40 reps. Switch sides on next circuit.

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Row and Twist

Targets back, biceps, abs, and obliques

  • Stand with feet shoulder-width apart, holding a dumbbell in right hand, arms by sides.
  • Extend right arm across body diagonally, palm facing down.
  • Drive right elbow back at shoulder level, twisting torso slightly toward right as you go, and rotate forearm to point up.
  • Twist torso to face forward as you punch right arm across body; repeat.
  • Do 30 reps in a continuous flow. Switch sides on next circuit.

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Pull-Down Plus

Targets shoulders, back, triceps, abs, and butt

  • Kneeling on floor, hold the ends of a towel in each hand (pull for tension), palms facing thighs.
  • Slowly raise extended arms in front of you and then overhead; bend elbows to lower towel behind head.
  • Straighten arms overhead again, then lean forward to place hands on floor under shoulders (in all-fours position).
  • Lift right leg behind you, raising it as high as possible, toes pointed.
  • Lower right knee and foot to floor, then return to start.
  • Do 40 reps. Switch legs on next circuit.

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Cheerleader

Targets back, chest, triceps, and biceps

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides.
  • Punch arms diagonally forward, crisscrossing left arm above right arm, palms down.
  • Pull weights back, bending elbows out to sides and rotating forearms to form a wide W, then extend arms diagonally overhead, palms forward (arms form a V).
  • Lower arms back to W position, then reverse motion back to crisscross punch, this time with right arm above left arm.
  • Do 30 reps in a continuous flow, alternating top arm as you punch.

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Power Attitude

Targets back, obliques, and butt

  • Stand holding a dumbbell in right hand, arm extended overhead, palm facing forward, left arm by side.
  • Balancing on left leg, bend right knee out to side and cross right calf behind left calf.
  • Bend right elbow and bring it down to touch right hip as you lift bent right leg behind you as high as possible (squeezing glutes).
  • Press dumbbell overhead and lower bent right leg to touch left calf to return to start position.
  • Do 40 reps. Switch sides on next circuit.
  • MAKE IT EASIER: Stand behind a chair and hold onto it with left hand for support.

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Corkscrew Plank

Targets shoulders, back, chest, triceps, abs, and butt

  • Start on floor in full plank position, feet together, hands directly under shoulders.
  • Keeping palms planted, rotate torso to sit on floor on right hip, bent right knee on floor in front of you.
  • Press through palms and lift hip and bent right leg off floor to return to plank; without touching right foot to floor, bring right leg slightly out to side at about hip level.
  • Return right hip to floor and repeat.
  • Do 15 to 30 reps. Switch sides on next circuit.

Originally published in FITNESS magazine, November/December 2013.

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