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The Slimmer in 7 Days Workout

This workout combines strength and endurance training exercises to burn maximum calories and firm every inch of flab fast.

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Karen Pearson
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How It Works

Need to get fit fast? We asked top instructors from 24 Hour Fitness club's sweatastic 24 S.E.T. class to give us their favorite toners for this one-week, whip-you-into-wow plan. "The results you get from the combination of strength and endurance training [S.E.T.] that's built into these total-body moves are far superior to anything else I've seen," says veteran instructor Jill Aucoin in Arvada, Colorado. No wonder: You'll burn 300 calories per 35-minute session -- as much as by jogging -- and firm every inch of flab.

Perform this circuit twice -- start over after completing the first round -- in the order shown, alternating the faster-paced cardio endurance bursts called Movers (using 2- to 5-pound weights) with the sculpting strength exercises called Shapers (using heavier 6- to 10-pound weights). Keep your rhythm as snappy as you can for the Movers while maintaining good form; take it slow for the Shapers and try not to pause between exercises. Beginners can use one set of the lighter (2- to 5-pound) dumbbells throughout or perform the Movers without weights. Do three Mover-Shaper workouts during the week on nonconsecutive days. On days in between, pick one of our Faster Calorie Blaster sessions or do 30 minutes of your favorite cardio.

What You'll Need: Two sets of 2- to 10-pound dumbbells.

Let's get started!

WATCH THE VIDEO: Get the complete Slimmer in 7 Days Workout!

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Mover: Foosball Kick

Targets: Abs, butt, and quads

  • Stand holding a lighter dumbbell in each hand and bend elbows to bring weights near rib cage, palms facing each other.
  • Keeping weights tucked by ribs throughout move, tighten abs as you lift bent right knee up to hip height, then kick forward with right foot.

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Shaper: Stork Stand with Curl

  • Stand on right leg with left leg bent behind you, holding a heavier weight in each hand, palms facing fronts of thighs.
  • Lean slightly forward from hips for balance.

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Mover: Sidestep Squat with Row

Targets: Upper back, biceps, butt, and legs

  • Stand with feet hip-width apart, holding a light weight in each hand, elbows slightly bent, palms facing fronts of thighs.

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Shaper: Reverse Lunge with T-Raise

Targets: Shoulders, butt, hips, quads, and calves

  • Stand with feet hip-width apart, holding a heavier weight in each hand, arms by sides.

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Mover: Cancan Kickback

Targets: Triceps, abs, hips, and legs

  • Stand on left leg with right toes touching floor several inches in front of you, holding a light weight in each hand, arms extended slightly behind butt, palms facing in.

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Shaper: Woodchop Plie

Targets: Arms, butt, hips, legs, and inner and outer thighs

  • Stand with feet hip-width apart, toes pointed slightly outward, holding a heavier weight in each hand.
  • Bring both hands over left shoulder, elbows bent, dumbbells near left ear.

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Mover: Hands-Up Front to Rear Lunge

Targets: Shoulders, butt, and legs

  • Stand with feet hip-width apart, holding a lighter weight in each hand straight overhead, palms facing forward.
  • Keeping arms overhead throughout, lunge forward with right leg, right knee bent 90 degrees and aligned over ankle, left knee bent 90 degrees toward floor.

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Shaper: Modified Weighted Hundred

Targets: Abs, deltoids, and lower back

  • Sit on floor with knees bent, feet flat, holding a heavy weight in each hand, palms facing floor.
  • Lean torso back 45 degrees and lift arms forward, keeping them straight, about a foot off floor so weights are on either side of thighs.
  • Keeping abs tight and back straight throughout, pulse weights up and down 1 inch -- that's 1 rep.
  • Do 20 reps. (Build up to 40, depending on your fitness level.)

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Mover: Iron Mountain Climber

Targets: Chest, back, and abs

  • Place light weights on floor shoulder-width apart.
  • Grasp dumbbells, palms facing in, and get into full push-up position: shoulders directly above wrists, body balanced on hands and toes in a straight line from head to heels.
  • Maintaining this position, lift left knee in toward chest.

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Shaper: Wringer

Targets: Shoulders and obliques

  • Holding a heavier weight in each hand, lie on back, arms by sides, palms facing in.
  • Extend left arm straight up toward ceiling and bend knees 90 degrees, lifting feet in air so that shins are parallel to floor.

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Faster Calorie Blasters

These low-impact interval routines from Jill Aucoin burn up to 277 calories.

* Beginners can stick to the easier levels suggested

Blaster #1: Stairclimber or Elliptical Machine

Minutes Level
5 Warm up at resistance level of 3 or 4
5 5 or 6
5 6 or 7
10 8 or 9
5 6 or 7
5 3 or 4
Calories burned = 212 (elliptical); 273 (stair)

Blaster #2: Cycling (Outdoor or Stationary Bike)

Minutes Level
5 Warm up at an easy level (10 to 12 mph)
2 Moderate effort (12 to 14 mph)
2 Easy
2 Moderately hard (14 to 16 mph)
2 Easy
2 Hard (16 to 19 mph)
2 Easy
1 Hard, then reverse the order back to start
Calories burned = 277

Blaster #3: Power-Walk or Jog

Minutes Level
5 Moderate walk (3 mph )
5 Moderately fast walk (3.5 to 4 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderate walk (3 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderately fast walk (3.5 to 4 mph)
5 Moderate walk (3 mph)
Calories burned = 161 (walking); 191 (jogging)
*Calories burned are based on a 140-pound woman.

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Your Weeklong Workout Plan

Weekday Exercise
Monday Mover-Shaper Workout
Tuesday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Wednesday Mover-Shaper Workout
Thursday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Friday Off
Saturday Mover-Shaper Workout
Sunday Faster Calorie Blaster or 30 Minutes Favorite Cardio

Originally published in FITNESS magazine, May 2009.

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What do you think? Review this slideshow!

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2nd.N.Command25 wrote:

The mobile website for this magazine is horrible! They don't even HAVE the after pictures up there, just the before pictures so you only get half of the description. Bottom line, it needs a major overhaul.

7/4/2012 12:05:18 PM Report Abuse
Danielle8 wrote:

click on the "after" pictures!

9/26/2011 11:19:17 AM Report Abuse
Danielle8 wrote:

click on the after pictures!!!

9/26/2011 11:18:36 AM Report Abuse
lexii2007 wrote:

Click on the after picture and it will give you the reps

8/1/2011 12:02:16 AM Report Abuse
mjtrue1 wrote:

click on the print button and then click "print all slides"

5/25/2011 01:24:51 PM Report Abuse
brookienoel04 wrote:

Probably because they want us to subscribe to the magazine. Fair enough. This is all free and greatly appreciated.

4/29/2011 09:33:31 AM Report Abuse
krobinson16 wrote:

They never reply because they don't read the comments. I've been asking about printing all the slides for over a year. No response. Thanks Fitness Magazine for thinking about your readers.... not.

4/25/2011 12:50:30 PM Report Abuse
anonymous wrote:

all reps are listed on the "after" slide

1/17/2011 03:05:43 PM Report Abuse
megekeller wrote:

For the number of reps click on the after picture.

12/29/2010 06:01:22 PM Report Abuse
dancer41 wrote:

I just wrote an e-mail to Fitness to ask how to print out the slide show. I will share the answer if I get one.

11/12/2010 08:19:31 AM Report Abuse
swolf00 wrote:

DITTO - Why can't I print the slide shows any more?

10/21/2010 03:57:06 PM Report Abuse
nancylangevin wrote:

How come I can't print the slide show any more?

10/20/2010 10:07:49 AM Report Abuse
molliemoll wrote:

how many reps of each?

10/6/2010 08:48:39 AM Report Abuse
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8/11/2010 06:33:45 AM Report Abuse
sophieroydpm wrote:

Did you receive an answer ?

8/8/2010 11:56:26 AM Report Abuse
jepeterson1 wrote:

How many reps per mover and shaper? I've re-read this and do not see it. Thanks.

5/17/2010 08:38:22 PM Report Abuse

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