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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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Side Crunch Hammer Curl exercise
Sophia Vourdoukis
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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justetthon wrote:

It seems there is something missing from the description of this exercise. Can you check it out and correct if necessary?

1/20/2013 11:19:26 AM Report Abuse

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