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Boost-Your-Burn Circuit Workout

  • Nathaniel Welch

    About This Workout

    When you're tight on time, this ultimate one-and-done workout will save your a*s. (We mean abs. What were you thinking?) This combination of full-body supermoves hits your muscles from all angles, and it cranks your calorie burn up -- way up. "You will define and tone everything, plus you'll get in your cardio, muscular endurance, core work and balance training," says your trainer Andrew Speer, a cofounder of Soho Strength Lab in New York City (Christy Turlington is a fan). Nice. The session is split into two circuits: Grab a pair of five- to 12-pound dumbbells and complete Circuit 1 two or three times, taking a 30-second breather between each round. Then do the same for Circuit 2. Finishing with a fist pump is optional.

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  • 180s

    Targets abs, butt, hamstrings, quads, and calves

    • Stand with feet hip-width apart, arms by sides.
    • Squat, then jump up, swinging arms overhead as you do a 180-degree turn in midair and land in a squat facing opposite direction.
    • Stand up, kicking right leg forward. Return to squat and repeat 180-degree jump, this time kicking left leg.
    • Do 12 reps, alternating legs.
  • Plank Drag

    Targets shoulders, abs, and obliques

    • Start on floor in plank position, balancing on hands and feet, with a dumbbell placed on floor slightly behind and outside left hand.
    • Keeping hips and shoulders square, reach under body with right arm and grab dumbbell, palm up.
    • Bring dumbbell to right side and place it on floor next to spot where right hand had been.
    • Return to start, switch sides and repeat.
    • Do 24 reps, alternating sides.
  • Single-Leg Crab

    Targets triceps, butt, and hamstrings

    • Sit on floor with knees bent, feet flat and palms on floor beside hips; lift hips a few inches so that body is balanced between hands and feet.
    • Lift bent right leg off floor, then press hips up until body forms a tabletop; squeeze left glute.
    • Lower to start position, hips a few inches off floor.
    • Do 12 reps, switch sides and repeat.
    • MAKE IT EASIER: Place feet farther apart for extra support.
  • Rota-Lunge Press

    Targets shoulders, biceps, abs, butt, and legs

    • Stand with feet hip-width apart, arms by sides, holding a dumbbell in each hand.
    • Keeping left foot planted, toes pointed forward to 12 o'clock, rotate body to right and lunge diagonally with right leg to land foot at 4 o'clock; bend right knee 90 degrees, with left leg straight.
    • Hinge forward from hips and lower dumbbells toward floor.
    • In one motion, push off right foot, return to start and bend elbows to bring dumbbells by shoulders.
    • Press weights overhead. Return to start, switch legs and repeat, this time lunging with left leg (landing at 8 o'clock).
    • Do 24 reps, alternating sides.
  • Walkout Hop Switch

    Targets shoulders, abs, and legs

    • Stand with feet together, arms by sides. Reach arms overhead, then fold over from hips to place hands on floor in front of feet.
    • Walk hands forward to get into plank position, then step left foot forward to outside of left hand, knee bent 90 degrees.
    • Press off floor to hop left leg back to plank while hopping right leg forward so that foot lands outside right hand.
    • Repeat midair switch twice more, then return to plank and reverse motion< back to start to complete one rep.
    • Do 4 reps.
  • Dead-Lift Flye

    Targets back, butt, and hamstrings

    • Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand in front of hips, palms facing each other.
    • Keeping back neutral, hinge forward from hips and slide dumbbells down below knees until torso is about parallel to floor.
    • Maintaining bent-over position, raise arms out to sides at shoulder level, elbows slightly bent. Lower arms and return to start position.
    • Do 12 reps.
    • MAKE IT EASIER: Bend elbows 90 degrees and raise bent arms out to sides.
  • Bridge Press

    Targets shoulders, chest, triceps, and butt

    • Lie faceup on floor with knees bent, feet flat, holding a dumbbell in each hand; bend elbows by ribs 90 degrees so that forearms are perpendicular to floor, palms facing each other.
    • Extend arms upward as you lift hips, squeezing glutes. Return to start.
    • Do 15 reps.
  • Starter Drill

    Targets butt and legs

    • Stand with feet hip-width apart, arms by sides.
    • Lunge back with left leg, bending both knees 90 degrees, and reach left hand to touch floor by right foot.
    • In one motion, push through right foot, swing left knee up and jump off floor, lifting right arm overhead.
    • Land softly and return to rear-lunge position; repeat.
    • Do 12 reps, switch sides and repeat.

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