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The Weekend Slim-Down

If your workweek kept you from working out, this 48-hour fix will put you back on the fit track -- fast!

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Denise Crew
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How This Workout Works

Finally there's a routine to help you make up for a Monday through Friday that was more stress than sweat. "These moves, including my signature you'll-thank-me-later tush-toning trio, firm from head to toe while burning lots of fat," says trainer Andrea Orbeck, founder of Prehab Health & Fitness studio in Los Angeles. Orbeck put together this plan exclusively for FITNESS, using the same training secrets that keep Heidi Klum lingerie-ready. Do the Saturday and Sunday exercises, adding 90 seconds of cardio -- step-ups, jumping jacks, jumping rope, or your pick of the "Out-of-the-Box Cardio" -- between moves as noted. Complete each day's circuit twice to burn about 256 calories per 30-minute session.

What you'll need: A set of 3- to 5-pound dumbbells, a step (optional)

Out-of-the-Box Cardio
Jogging in place (yawn) can make a workout feel like medicine. If you're ready to take the fat-melting up a notch, make those 90-second bursts fly with these cardio options from Orbeck.

Run-Up: Stand in front of a low step, holding a dumbbell in each hand, elbows by sides and bent 90 degrees, palms facing each other. Quickly place left foot, then right foot, on step as you pump arms (as if running); quickly step left foot, then right foot, back to floor to complete 1 rep. Do 25 to 30 reps, alternating starting feet.

Iron Plie: Stand with heels together, toes slightly turned out and knees slightly bent, holding a dumbbell in each hand, elbows bent so that dumbbells are in front of shoulders, palms facing each other. Jump feet out to sides, landing with feet wider than shoulder-width apart, knees soft. Jump back to start. Do 25 to 30 reps.

Weighted Jacks: Stand with feet together, holding a dumbbell in each hand, elbows bent so weights are in front of shoulders, palms facing each other. Jump feet out to sides, landing with feet wider than shoulder-width apart, as you press dumbbells overhead (directly above shoulders). Lower weights as you jump back to start. Do 25 to 30 reps.

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Sleeker Saturday Workout Routine

This routine will tone your shoulders, chest, triceps, and abs.

Lunge, Lift, and Press
Targets: Shoulders, abs, hips, and legs

  • First, do 90 seconds of cardio.
  • Stand with feet hip-width apart, holding a dumbbell in each hand, elbows bent so that weights are directly in front of shoulders, palms facing each other.
  • Lunge backward with right leg, bending both knees 90 degrees.

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Shoulder Pendulum

Targets: Shoulders, triceps, abs, butt, and legs

  • First, do 90 seconds of cardio.
  • Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of hips, palms facing in.

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Boxer's Curl

Targets: Shoulders, chest, and abs

  • Lie faceup on floor with knees bent and feet flat, holding a dumbbell in each hand and bending elbows by sides so that weights are hovering above chest, palms facing in.

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Walk-Out

Targets: Chest and abs

  • First, do 90 seconds of cardio.
  • Start on floor in full push-up position: balancing on hands and toes, arms extended, with hands directly below shoulders.
  • MAKE IT EASIER: Stay in modified push-up position, on knees.
  • Walk right hand forward about 1 foot, then walk left hand forward 1 foot.
  • Walk right hand, then left hand, back to full push-up to complete 1 rep.
  • Do 8 to 10 reps.

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Reach-Through

Targets: Shoulders, abs, and obliques

  • Holding a dumbbell in right hand, start on floor in plank position: balancing on forearms and toes.
  • MAKE IT EASIER: Do exercise without dumbbell.
  • Lift right arm off floor as you rotate into a side plank: Turn torso to the right so that right shoulder points up, and pivot on toes so that sides of feet rest on floor, right foot in front of left (hips stacked).

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Slimmer Sunday Workout Routine

These flab fighters work your back, biceps, butt, and legs.

Row with Arabesque
Targets: Shoulders, upper back, and butt

  • First, do 90 seconds of cardio.
  • Stand on right leg with left toes on floor slightly behind you, holding a dumbbell in each hand, palms facing fronts of thighs.
  • Lifting left leg behind you and hinging slightly at hips, bend elbows as you bring them out to sides at shoulder level so that forearms point forward, palms face down.
  • Lower arms and left leg to start position.
  • Do 10 to 15 reps. (Switch legs for this move when you repeat the routine.)

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Plie Biceps Curl

Targets: Biceps, butt, and inner thighs

  • First, do 90 seconds of cardio.
  • Stand with heels together, toes turned out slightly and knees slightly bent, holding a dumbbell in each hand in front of hips, palms facing forward.
  • Lower into a demi-plie, knees bent out to sides up to 90 degrees.
  • Straighten legs to standing as you curl dumbbells to shoulders.
  • Lower arms as you return to demi-plie.
  • Do 10 to 15 reps.

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Single-Leg Deadlift

Targets: Back, butt, and hamstrings

  • Stand on right leg, knee slightly bent, with toes of left foot on floor slightly behind you, holding a dumbbell in each hand, palms facing fronts of thighs.

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Table Tuck

Targets: Shoulders, back, abs, and butt

  • First, do 90 seconds of cardio.
  • Start on floor on all fours (hands under shoulders, knees under hips), holding a dumbbell in each hand, palms facing each other.
  • MAKE IT EASIER: Do move without dumbbells.
  • Bring right elbow and left knee toward each other underneath belly.

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Tush-Toning Trio

Targets: Butt, hips, and thighs

  • Lie on left side, head resting on upper left arm, right hand on hip, legs stacked and slightly in front of you; bend knees 90 degrees. (This is start position.)
  • Maintaining knee bend, lift shins so that left knee remains on floor and heels are higher than hips.

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Workout Playlist

For motivation to move every muscle, the right music goes a long way. "This playlist has fun beats to rock the circuits I created," says Orbeck, whose clients have been known to bust out dancing mid-rep.

"Whatcha Say" - Jason Derulo Jason Derulo - Whatcha Say - Single - Whatcha Say

"Obsessed" - Mariah Carey Mariah Carey - Memoirs of an Imperfect Angel - Obsessed

"Strict Machine" - Goldfrapp Goldfrapp - Black Cherry - Strict Machine

"Sex on Fire" - Kings of Leon Kings of Leon - Only By the Night (Deluxe Version) - Sex On Fire

"Shove It" - Santigold, featuring Spank Rock Santigold - Santigold - Shove It (feat. Spank Rock)

"Sexy Chick" - David Guetta, featuring Akon David Guetta - One Love - Sexy Chick (feat. Akon)

"Electric Feel" - MGMT MGMT - Oracular Spectacular - Electric Feel

"Run This Town" - Jay-Z, featuring Rihanna and Kanye West Jay-Z - Run This Town (feat. Rihanna & Kanye West) - Single - Run This Town (feat. Rihanna & Kanye West)

"Mercy" - Duffy, featuring The Game Duffy - Rockferry - Mercy

"Can't Stop" - Maroon 5 Maroon 5 - It Won't Be Soon Before Long - Can't Stop

Total time: 36:45

Originally published in FITNESS magazine, March 2010.

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FITNESS MAGAZINE, March 2010
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