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Get Your Best Beach Body 2008: Fat-Blasting Strength Circuit

To do this workout, begin by marching in place or walking briskly for a few minutes, then move from one exercise to the next without rest. The four cardio blasts mixed into the workout will keep your heart rate elevated and help you burn more calories. Do the entire series of exercises twice (it will take about 30 minutes).

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Dog Split
Lynda Churilla
Lynda Churilla
Lynda Churilla
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Flamingo Balance

Targets: Arms, core, glutes, thighs; improves balance

  • Stand with feet staggered, right foot forward, holding dumbbells.
  • Lean forward slightly and lift left foot, toes pointed, bringing leg to hip height and left hand to hip. At the same time, raise right arm to shoulder height, palm down; rotate hand so palm faces up and curl weight toward shoulder.
  • Touch toes back down for a moment and repeat.
  • Do 8 to 12 reps; switch sides.

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Plank Twist to Dog Split (A)

Targets: Arms, chest, core, hips, legs

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Plank Twist to Dog Split (B)

  • Bring right leg back and lift it as high as you can, opening the hip.
  • Do 8 to 12 reps of both A and B; switch sides.

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Cardio Move! Pendulum

Do this move for one minute.

  • Stand with feet together, arms at sides.
  • Lift right leg out to side at hip height and right hand out to shoulder height, palm down, while sweeping left hand across body.
  • Quickly switch sides, lifting left hand and leg to left side while sweeping right hand across body.
  • Continue, moving quickly but with control, alternating sides.

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Wide-Leg Plank with Jab

Targets: Shoulders, back, arms, core

  • Start in full push-up position with legs a few inches wider than shoulder-width apart and a dumbbell near right hand.
  • Grab dumbbell and punch right hand under body toward left side.
  • Return to start and lower weight to floor; repeat.
  • Do 8 to 12 reps; switch sides.

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Oblique Twist with Leg Extension

Targets: Arms, abs, obliques, thighs

  • Lie on right side, knees slightly bent and legs stacked in front of body; hold both dumbbells in front of chest.
  • Lift weights across body toward left side while extending left leg.
  • Crunch up for 2 counts, then return to start, lowering leg.
  • Do 8 to 12 reps; switch sides.

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Cardio Move! Pendulum (Repeat)

Do this move for one minute.

  • Stand with feet together, arms at sides.
  • Lift right leg out to side at hip height and right hand out to shoulder height, palm down, while sweeping left hand across body.
  • Quickly switch sides, lifting left hand and leg to left side while sweeping right hand across body.
  • Continue, moving quickly but with control, alternating sides.

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Front Lunge to Warrior (A)

Targets: Shoulders, arms, core, glutes, thighs

  • Stand with feet hip-width apart, holding a dumbbell in each hand.
  • Lunge forward with right leg, bending knee 90 degrees; at the same time, lift arms to chest height.

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Front Lunge to Warrior (B)

  • Hinge forward at the hips and lift left leg behind you to hip height; balance for 2 counts.
  • Return to start and repeat.
  • Do 8 to 12 reps; switch sides.

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Single-Leg Lunge Rotation (A)

Targets: Shoulders, obliques, glutes, thighs

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Single-Leg Lunge Rotation (B)

  • Squat with left leg, bringing weight toward outside of left knee, as you lift right leg behind you, bringing heel to hip height. Hold for 2 counts.
  • Stand up, balancing on left leg, and repeat.
  • Do 8 to 12 reps; switch sides.

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Cardio Move! Repeater Knees

Quickly repeat this move for 30 seconds on each leg.

  • Stand with feet hip-width apart, holding weights overhead above right shoulder.
  • Step left foot back; keep right knee slightly bent.
  • Lower weights toward hips as you bring left knee into chest, moving quickly but with control.

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Toe Squat with Overhead Reach

Targets: Shoulders, core, hips, glutes, thighs, calves

  • Stand with feet together, knees and ankles touching and arms raised overhead, holding a dumbbell in each hand with palms facing forward.
  • Lower hips into a half-squat, then lift heels, balancing on balls of feet. From here, lift and lower glutes about 4 inches.
  • Do 8 to 12 reps.

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Quad Stretch with Biceps Lift

Targets: Biceps, abs, quads

  • Kneel on mat with legs hip-width apart, arms extended in front of body at chest height with elbows slightly bent, holding dumbbells with palms facing up.
  • Keeping upper body still and abs tight, lean back 45 degrees from hips. From here, slowly lift and lower arms about 4 inches.
  • Do 8 to 12 reps.

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Cardio Move! Repeater Knees (Repeat)

Quickly repeat this move for 30 seconds on each leg.

  • Stand with feet hip-width apart, holding weights overhead above right shoulder.
  • Step left foot back; keep right knee slightly bent.
  • Lower weights toward hips as you bring left knee into chest, moving quickly but with control.

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