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Take It Off: The Better Body in 2014 Plan

  • Aaron Richter

    Head-to-Toner Routine

    Take the direct route to results you can see. In this allover firming session, "you do higher reps to challenge your muscles and keep up a fast-paced tempo so you melt more calories," says Sylwia Wiesenberg, your drill-sergeant-with-a-heart for the next four weeks. Do the circuit two or three times, working up to 30 reps per move following our "Four Weeks to a Slimmer You" guide. Use two- to five-pound dumbbells or skip the weights. "You'll feel the burn even without them," says Wiesenberg, modeling the moves she designed.

    Four Weeks to a Slimmer You Guide

    Watch this video

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  • Aaron Richter

    Iron Burpee

    Targets shoulders, arms, abs, butt, and legs

    • Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand, and lower into a deep squat; curl weights to chin level, palms facing each other.
    • Place dumbbells on floor in front of feet, maintaining grip on handles throughout, then jump feet behind you into full plank position.
    • Jump feet forward to outside of hands and rise up into a deep squat. Quickly extend arms out to sides at shoulder level, palms down. Return dumbbells to floor and repeat.
    • Start with 12 to 15 reps.
  • Aaron Richter

    Ready, Set, Go Combo

    Targets arms and thighs

    • Holding a dumbbell in each hand, stand with left foot staggered in front of right and crouch down (butt touches right heel); extend arms in front of you at chest level, palms facing each other.
    • Place dumbbells on their ends on floor in front of you (maintain grip) and, straightening right leg, extend left leg behind you as high as you can.
    • Bending right knee, return left leg to crouch position as you raise arms to chest level.
    • Start with 12 to 15 reps. Switch legs and repeat.
  • Aaron Richter

    Curtsy Kick

    Targets abs, butt, and legs

    • Stand with feet shoulder-width apart, arms by sides.
    • Lunge back with left leg, crossing it behind right and bending both knees 90 degrees into a curtsy; at the same time, hinge forward from hips and place palms on floor in front of right foot.
    • Staying low, raise left leg out to side.
    • Return left leg to curtsy, then repeat side kick.
    • Start with 12 to 15 reps. Switch sides and repeat.
  • Aaron Richter

    Super Warrior

    Targets arms, abs, butt, and legs

    • Stand with feet together, holding a dumbbell in each hand.
    • Lunge back with straight left leg as you drive bent left elbow behind you and extend right arm forward at chest level, palm facing left.
    • Stand up on right leg and kick left leg forward as you lower arms to sides. Lower left foot next to right foot and lower into a squat, bending elbows to bring fists in front of chest, palms facing each other. Return to lunge position and repeat.
    • Start with 12 to 15 reps. Switch sides and repeat.
  • Aaron Richter

    Shaping Sweep

    Targets arms, butt, and inner thighs

    • Stand with feet together, holding a dumbbell in each hand, arms by sides.
    • Bring bent left knee out to left side as you raise bent right elbow in front of you and bend left elbow behind you (like a runner's arms).
    • Swing left leg behind right leg and bend both knees 90 degrees into a curtsy lunge; simultaneously switch arm positions.
    • Standing up on right leg, bring bent left knee up in front of you, switching arm positions. Return to curtsy position and repeat.
    • Start with 12 to 15 reps. Switch sides and repeat.
  • Aaron Richter

    Knockout

    Targets arms, butt, and legs

    • Stand with feet wide, holding a dumbbell in each hand with arms by sides.
    • Lower into a deep squat, then curl weights to chin level, palms facing each other.
    • Maintaining squat, punch left arm out to left at shoulder level, palm down. Return left fist to center, then punch right arm out to right to complete 1 rep.
    • Start with 12 to 15 reps.
  • Aaron Richter

    Ballet-Butt Plié

    Targets butt and inner thighs

    • Stand with right toes turned out to right and place left foot behind right heel, left toes touching right heel.
    • Crouch as low as you can go, knees pointing out, lifting heels off floor. Place fingertips on floor in front of feet.
    • With fingertips on floor throughout, straighten legs so hips point up in jackknife (feet flat).
    • Bend knees and repeat. Start with 12 to 15 reps. Switch sides and repeat.

     

  • Aaron Richter

    Eagle Lunge

    Targets arms, abs, butt, and legs

    • Stand with feet together, holding a dumbbell in each hand, arms by sides.
    • Lunge back with left leg, bending both knees 90 degrees; bend elbows with fists touching in front of chest.
    • Stand up on right leg and swing left leg forward as you extend arms out to sides, rotating forearms so palms face behind you.
    • Return to lunge, bring fists in front of chest.
    • Start with 12 to 15 reps. Switch sides and repeat.

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    Originally published in FITNESS Magazine, February 2014