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

Try this circuit workout from celebrity trainer Jackie Warner, star of Thintervention, to burn calories at home in just 10 easy exercises.

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Weighted Swing
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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!

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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.

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  • Bend right knee about 90 degrees to lower into a squat as you hinge forward from hips and extend arms in front of you at shoulder level, palms down; left leg is straight, like a kickstand, heel on floor.
  • Push off right foot to return to start. Do 15 reps or continue for 30 seconds. Switch sides, repeat.

Watch a video demonstration of this exercise

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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.

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  • Lift hips so that body forms a straight line from shoulders to knees as you bring extended arms up to make dumbbells nearly meet directly above chest, palms facing each other.
  • Hold for 1 count, then lower to start.
  • Do 15 reps.
  • Jump rope for 30 seconds.

Trainer's tip: Keep thighs parallel throughout; don't allow knees to cave inward or splay outward.

Watch a video demonstration of this exercise

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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.

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  • Squat, keeping knees behind toes, and swing dumbbell back between legs.
  • Quickly stand up, swinging left arm up in front of you at shoulder level. Immediately return to squat position.
  • Do 15 reps or continue for 30 seconds. Switch sides, repeat.

Watch a video demonstration of this exercise

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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.

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  • Stagger feet and keep hips square, then alternately punch left and right fists directly forward at shoulder height.
  • Do 15 punches with each fist or continue for 30 seconds.
  • Jump rope for 30 seconds.

Trainer's tip: Play with your speed, punching faster several times in a row, then slower.

Watch a video demonstration of this exercise

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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

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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.

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  • Push off right foot and hop left foot to just outside circle, bringing bent right knee up toward chest, to complete 1 rep.
  • Do 15 reps or continue for 30 seconds.
  • Jump rope for 30 seconds.

Watch a video demonstration of this exercise

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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.

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  • Lower into a single-leg squat as you curl weights to shoulders.
  • Return to start. Do 15 reps. Switch sides, repeat.

Trainer's tip: Keep your chest lifted and your focus forward to maintain form and balance.

Watch a video demonstration of this exercise

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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.

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  • Lunge forward with left leg, bending both knees 90 degrees as you extend arms overhead, then lower arms to chest level in front of you.
  • Push off left leg to return to start, bringing weight overhead, then bending elbows to lower it behind head.
  • Do 15 reps. Switch sides, repeat.
  • Jump rope for 30 seconds.

Watch a video demonstration of this exercise

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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.

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  • Lower into a squat, bending knees 90 degrees, as you drive elbows directly behind you to pull handles toward chest.
  • Return to start. Do 15 reps or continue for 30 seconds.

Watch a video demonstration of this exercise

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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.

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  • Keeping shoulders squared, slowly roll ball slightly to left and then right to complete 1 rep.
  • Do 15 reps.
  • Jump rope for 30 seconds.

Trainer's tip: To make this move easier, lie with thighs on ball.

Watch a video demonstration of this exercise

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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
Everything

"You've Changed" - Sia
You've

"Dirty Picture" - Taio Cruz and Ke$ha
Dirty

"Girl I Love You" - Massive Attack
Girl

"Bulletproof" - La Roux
Bulletproof

"Acapella" - Kelis
Acapella

"Te Amo" - Rihanna
Te

"Addicted to Love" - Florence + the Machine
Addicted

"Faster Kill Pussycat" - Oakenfold, featuring Brittany Murphy
Faster

"1901" - Phoenix
1901

Originally published in FITNESS magazine, October 2010.

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crazycat1952 wrote:

gosh i wishh you had a way for us to "save" these workouts to a favorite folder...or at least made them printable without having to pring each page separate...?????

4/28/2011 09:17:11 PM Report Abuse

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