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Home Improvement: Jackie Warner's At-Home Circuit Workout

  • Jay Sullivan

    Get Started!

    FITNESS invited tough-as-nails TV trainer Jackie Warner, star of reality series Thintervention with Jackie Warner, to turn your living room into a circuit that will whip you into ready-for-prime-time shape. "In this workout, you're using several muscles simultaneously, making your heart and body work harder, so you burn more calories and actually keep on melting fat afterward," says Warner, who included some killer firmers from her latest Xtreme Timesaver Training DVD.

    What You'll Need

    • jump rope & resistance tube
    • pair of 3- to 5-pound dumbbells
    • one 8- to 10-pound dumbbell
    • stability ball

     

    Before you begin: Grab your gear and follow the circuit in the order shown, inserting 30 seconds of rope jumping — or other cardio, like jumping jacks — after every two sculpting stations. Once you've hit all 10 moves, repeat the entire circuit. Ready to fast-forward to your sleekest physique? Just move the coffee table and get started!

    Score this gear cheap! Exclusively for FITNESS readers: Go to proform.com and type in the code FITKIT at checkout to get this entire set of tools, a $75 value, for $50. Or use the code to get 10 percent off any individual items you need.

    Watch the video of this workout!

    Download the video to your iPod, Zune, or smartphone!

     
  • Jay Sullivan

    Kickstand Squat

    Targets: Butt, hips, and legs

    • Arrange jump rope in a circle on floor (as shown) and stand in center with feet hip-width apart, elbows bent by sides so that hands are in front of chest.
    • Step right leg out of circle and diagonally backward.
  • Jay Sullivan

    Flye Bridge

    Targets: Chest, butt, and hamstrings
    Gear needed: 3- to 5-pound dumbbells

    • Lie faceup on floor with knees bent, feet flat, holding a 3- to 5-pound dumbbell in each hand with arms extended out to sides at shoulder level, palms up.
     
  • Jay Sullivan

    Weighted Swing

    Targets: Shoulders, back, butt, and legs
    Gear needed: 8- to 10-pound dumbbell

    • Stand with feet wider than shoulder-width apart, toes turned slightly outward, holding a single 8- to 10-pound dumbbell in left hand in front of hips, palm facing in.
  • Jay Sullivan

    Punches

    Targets: Shoulders, chest, and abs Gear needed: Resistance tube

    • Secure center of resistance tube in a door at chest height and stand with back to door, holding a tube handle in each hand, elbows bent by sides so that fists are by shoulders, palms down.
     
  • Jay Sullivan

    Ball Pike

    Targets: Shoulders, lower back, and abs Gear needed: Stability ball

    • Lie facedown on ball with thighs atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
    • Slowly roll ball toward body as you lift hips, keeping legs straight, to form an inverted V. Make it easier: Bend knees in toward chest to roll ball toward you.
    • Hold for 1 count, then slowly roll back to start. Do 15 reps.

    Watch a video demonstration of this exercise

  • Jay Sullivan

    Hopscotch

    Targets: Abs, butt, and legs Gear needed: Jump rope

    • Arrange jump rope in a circle on floor (as shown) and stand to left of circle with feet hip-width apart (so that right leg is closest to rope), elbows bent by sides, hands clasped in front of chest.
    • Hop right foot into center of circle, bending knee slightly, and bring bent left knee up toward chest.
     
  • Jay Sullivan

    Balanced Biceps Curl

    Targets: Biceps, abs, butt, and legs
    Gear needed: 3- to 5-pound dumbbells

    • Holding a 3- to 5-pound dumbbell in each hand, arms by sides, stand on left leg with right knee bent and lifted in front at hip level.
  • Jay Sullivan

    Rainbow Lunge

    Targets: Shoulders, back, triceps, butt, and legs Gear needed: 8- to 10-pound dumbbell

    • Stand with feet hip-width apart and hold a single 8- to 10-pound dumbbell overhead with a hand on either end; bend elbows 90 degrees to lower weight behind head. This is start position. Make it easier: Beginners should use a 3- to 5-pound dumbbell.
     
  • Jay Sullivan

    Squat and Row

    Targets: Biceps, abs, butt, and legs
    Gear needed: Resistance tube

    • Secure center of resistance tube in a door at waist height. Stand facing door with feet hip-width apart, holding a tube handle in each hand; arms are extended and band is taut.
  • Jay Sullivan

    Core Twist

    Targets: Shoulders, back, abs, obliques, and inner thighs Gear needed: Stability ball

    • Lie facedown on ball with shins atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
    • Engage abs and spread feet about 1 foot apart atop ball.
  • Jackie's Jams

    Steal this thumping 36-minute playlist from Warner's own iPod to stay in the right move groove straight through your circuit.

    "Everything Is Beautiful" - Kylie Minogue

    "You've Changed" - Sia

    "Dirty Picture" - Taio Cruz and Ke$ha

    "Girl I Love You" - Massive Attack

    "Bulletproof" - La Roux

    "Acapella" - Kelis

    "Te Amo" - Rihanna

    "Addicted to Love" - Florence + the Machine

    "Faster Kill Pussycat" - Oakenfold, featuring Brittany Murphy

    "1901" - Phoenix

    Originally published in FITNESS magazine, October 2010.

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