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Melt It Off: Calorie-Burning Circuit Workout

  • J. Ryan Roberts

    Squat Walk

    Targets: Abs, butt, and quads

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

    — Lower into squat and place palms on floor in front of feet.

    — Walk hands forward into full push-up position, with legs maintaining a wide V.

    — MAKE IT HARDER: Do a push-up.

     
  • J. Ryan Roberts

    Roll Pop-Up

    Targets: Abs, butt, and legs

    — Stand with feet shoulder-width apart, arms by sides.

    — Lower into squat, bending elbows by sides to bring hands in front of chest, palms facing each other.

  • J. Ryan Roberts

    Attitude Touchdown

    Targets: Back, abs, obliques, butt, and legs

    — Stand with feet hip-width apart, lift bent right leg behind you at hip level and extend arms overhead, palms facing each other.

     
  • J. Ryan Roberts

    Spider Jump

    Targets: Shoulders, triceps, abs, butt, and legs

    — Start on floor in full push-up position.

  • J. Ryan Roberts

    Half Turkish Get-Up

    Targets: Triceps, abs, obliques, butt, and hamstrings

    — Lie faceup on floor with right knee bent, foot flat and left leg extended. Raise right arm toward ceiling and extend left arm directly out to side on floor, palm down.

    — Keeping right arm pointed up throughout, engage abs and press onto left forearm to lift torso off floor, propping yourself up on left elbow.

    — Press into left palm and right heel and squeeze glutes to lift hips and left leg up so that body is parallel to floor.

    — Reverse motion to return to start. Repeat. (Switch sides for each circuit.)

    Originally published in FITNESS magazine, February 2011.

     
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