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Tone All Over: Equipment-Free Total-Body Workout

Work multiple muscles with the same intensity as a boot camp class, without all the heavy breathing. Say hello to a lean yoga physique.

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woman stretching arm overhead
Karen Pearson
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About This Workout

We heart AMRAP for its drenched-in-sweat efficiency, but sometimes a girl wants to sculpt a hard bod without all the heavy breathing. "These compound mat exercises work multiple muscles with the same intensity as a boot camp class and give you a lean yoga physique," says trainer Michelle Dozois, the creator of the new BodyFit 360 DVD. The fresh movement patterns cover all your hot spots, so expect firmer, fiercer arms, abs, glutes, and thighs with every session. Roll out your yoga mat and let the slimming begin.

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Jackknife

Targets shoulders, triceps, abs, and legs

  • Sit on floor with knees bent, feet flat and palms on floor by sides. Lean torso back 45 degrees and lift butt a few inches.
  • Extend left leg forward a few inches off floor.
  • Raise extended left leg up toward ceiling as you bend elbows behind you.
  • Lower left leg toward floor (without touching heel down) as you straighten arms, then lift hips up until body forms a straight line from head to left heel (right knee remains bent).
  • Return to leg-up position. Repeat.
  • Do 8 reps. Switch sides; repeat. Do 2 sets.
  • MAKE IT EASIER: Keep lifted leg bent throughout.

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Triceps Press Plus

Targets shoulders, triceps, chest, abs, and legs

  • Start on floor on all fours, then extend right leg behind you at hip level.
  • Bend elbows directly behind you, keeping arms close to body, to lower chest toward floor. Press back up. Repeat triceps push-up 2 more times.
  • Keeping right leg lifted, press into left forefoot; straighten left leg as you bring right knee in toward nose with back rounded to complete 1 rep.
  • Do 4 reps. Switch sides; repeat. Do 2 sets.

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Twister

Targets back, abs, hips, butt, and thighs

  • Stand with feet together and elbows bent by sides, hands in front of chest, palms facing each other.
  • Squat, extending arms down toward outside of right hip.
  • Return to start, then extend arms toward left hip. Do 4 sweeps, alternating sides.
  • Return to start, touching palms together in front of chest (as if in prayer). Quickly squat as you twist torso to right so left elbow touches outside of right thigh to complete 1 rep.
  • Repeat, this time starting with a sweep to the left and ending with a twist to left.
  • Do 2 sets of 4 reps, alternating sides.

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Tipsy Lunge

Targets butt and legs

  • Stand with feet shoulder-width apart, arms by sides.
  • Lunge back with left leg, bending both knees 90 degrees, and pulse up and down a few inches 3 times.
  • Hinge forward from hips and touch fingertips to floor in front of right foot.
  • Keeping right leg bent, kick left leg behind you as high as you can to complete 1 rep.
  • Lower left foot to floor and return to lunge.
  • Do 8 reps. Switch sides; repeat. Do 2 sets.

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Curtsy Reach

Targets abs, hips, butt, inner thighs, and outer thighs

  • Stand with feet hip-width apart, arms by sides.
  • Cross left leg behind right leg, bending knees (into a curtsy) as you reach both hands toward floor on right side.
  • Quickly stand up on right leg, lifting bent left knee out to side at hip level as you lean torso toward left and extend arms overhead. Return to curtsy position.
  • Do 12 reps. Switch sides; repeat. Do 2 sets.

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Pike-Tuck Combo

Targets shoulders, chest, triceps, abs, inner thighs, and outer thighs

  • Start on floor in full plank position, feet together.
  • Jump feet forward and out wide, landing on forefeet in an inverted V shape in which legs have a slight bend in knees. Quickly jump feet back to plank.
  • Jump feet forward between hands, bringing bent knees toward chest, then quickly jump feet back to plank to complete 1 rep.
  • Do 2 sets of 8 reps.
  • MAKE IT EASIER: Skip the inverted V position and land with knees bent.

Originally published in FITNESS magazine, January 2014.

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sorb2 wrote:

How can I print out this routine as a group instead of one at a time.

6/26/2014 12:07:17 PM Report Abuse
charliesimmons99 wrote:

This is a great workout but remember the key to a slim, toned body comes from your diet. You could do this workout every day but if you're eating junk everyday you wont see any results. If anyone wants a diet program that works, I recommend: --- www.V-Factor.info --- It's designed specifically for women.

5/3/2014 07:44:02 AM Report Abuse
charliesimmons99 wrote:

Don't forget squats!

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