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Burn Mega Calories: Double-Duty Toning Exercises

Mix these double-duty toning moves with blasts of cardio to get slim in record time.

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Sophia Vourdoukis
Sophia Vourdoukis
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Lunge Shoulder Press

Complete the circuit 2 to 3 times, doing 50 imaginary rope jumps after each move.

What you'll need: a pair of 5- to 10-pound dumbbells, a yoga mat

Targets shoulders, triceps, butt, and legs

  • Stand with feet shoulder-width apart, a dumbbell in each hand; bend elbows to bring dumbbells next to shoulders, palms facing forward.
  • Lunge forward with left leg, bending both knees 90 degrees.

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Reverse-Grip Dead-Lift Row

Targets back, biceps, and hamstrings

  • Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms by sides, palms facing up.
  • Hinge forward from hips, pushing butt back as far as you can.
  • Drive elbows behind you to bring dumbbells by ribs, palms up, shoulder blades squeezing together.
  • Lower dumbbells toward floor, releasing shoulder blades so that they move away from each other.
  • Return to start. Do 20 reps.

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Side-Crunch Hammer Curl

Targets obliques and biceps

  • Stand with feet together, holding a dumbbell in right hand, arm by side, palm facing in, and touch left fingertips to left temple.
  • Side bend at waist to right, chest facing forward, so that left elbow points up.

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  • Straighten up, then side bend at waist to left as you simultaneously curl dumbbell to right shoulder, palm facing left; keep right elbow by ribs as you curl. Return to start.
  • Do 20 reps. Switch sides and repeat.

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Triceps-Extension Reverse Sit-Up

Targets triceps and abs

  • Lie faceup on mat with knees bent, feet off floor, a dumbbell in each hand, arms extended toward ceiling and palms facing each other; bend elbows to bring dumbbells by ears.

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  • Keeping knees tightly tucked, curl hips off floor to bring knees toward chest as you extend arms upward.
  • Return to start. Do 20 reps.

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Pullover Curl-Up

Targets back, chest, and abs

  • Lie faceup on mat, knees bent and feet flat, holding ends of one dumbbell with both hands, arms extended behind head. MAKE IT EASIER: Do without dumbbell.

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  • Raise arms up. Once dumbbell is over chest, curl shoulders off mat and reach dumbbell toward knees.
  • Reverse motion back to start. Do 20 reps.

Originally published in FITNESS magazine, March 2012.

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6/10/2014 09:04:37 AM Report Abuse
ellakristeen wrote:

This workout takes much longer than 20 minutes especially since you have to watch each video to know how many reps and exactly how to do the exercise. It's annoying. Need to have the complete description including number of reps written out in the description. It is very misleading!

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2/12/2013 03:38:33 PM Report Abuse
snoopie267 wrote:

This workout was no joke! I was not expecting to be sore from it, but was pleasantly surprised.

11/17/2012 02:50:05 PM Report Abuse
tonalsimmons wrote:

to see reps you just have to look at the after pic and it tells you :)

11/3/2012 11:17:42 AM Report Abuse
ambalveena wrote:

great excersie and have the print outs and doing the excersie but if i can download it to my ipod touch 4 or to a dvd it will be nice. please let me know

4/23/2012 10:50:54 AM Report Abuse
ambalveena wrote:

hi can this excerise be downloade to ipod touch 4 or can i burn this to a dvd to play on my dvd player please lt me know or send me a link

4/23/2012 10:49:17 AM Report Abuse
jdortch6 wrote:

you always leave out how many reps need to be completed. And your videos never seem to work!

4/8/2012 09:20:45 PM Report Abuse
amelia542 wrote:

Is there anyway to print a copy of the exercises; so I can post them on a board.

4/5/2012 01:56:21 PM Report Abuse
ambalveena wrote:

if i can download this exercise to my ipod touch it will be really good as i saw the whole video and it is really good . please let me know or send me link so that i can download it and do the excersie any where. ambal

3/15/2012 03:35:12 PM Report Abuse
ambalveena wrote:

excerise is really good and targets every inch but can this excerise be downloaded for ipod touch 4 plese let me know.....ambal

3/15/2012 03:24:40 PM Report Abuse

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