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Alison Sweeney's Flat-Abs Workout

  • Brian Bowen Smith

    Jump Lunge and Curl

    You can either do this circuit straight through or pair some of the exercises to create killer combo moves like these from Lee:

    Squat Military Press + Sprawl to Overhead Lock

    Sumo High Row + Push-Up to Plank Row

    Jump Lunge and Curl + Sprawl to Overhead Lock

    Jump Lunge and Curl

    Targets shoulders, biceps, abs, butt, and legs

    • Stand holding dumbbells, arms by sides.
    • Lunge or jump back with right leg, bending both knees 90 degrees, as you curl dumbbells to shoulders, palms facing each other.
    • Step right leg forward to return to standing and punch forward with left arm, palm facing right.
    • Lower arms to start and repeat, this time lunging or jumping back with left leg and punching with right arm. Do as many reps as you can for 1 minute, alternating sides.
     
  • Brian Bowen Smith

    Squat Military Press

    Targets shoulders, arms, abs, butt, and legs

    • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
    • Squat down and then stand up quickly, bending elbows to bring dumbbells up in front of shoulders, palms facing forward.
    • Immediately press arms straight overhead.
    • Lower arms to start. Do as many reps as you can for 1 minute.
  • Brian Bowen Smith

    Sprawl to Overhead Lock

    Targets back, shoulders, arms, abs, butt, and legs

    • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
    • Crouch down and, holding onto dumbbells, place them on floor shoulder-width apart with palms facing each other. Jump feet back to get in full plank position as you drive your core close to floor (without touching thighs to floor).
    • Jump feet forward to outside of dumbbells.
    • Stand up quickly and press dumbbells overhead.
    • Lower arms and return to start position. Do as many reps as you can for 1 minute.
     
  • Brian Bowen Smith

    Sumo High Row

    Targets back, shoulders, biceps, abs, butt, and hamstrings

    • Stand with feet slightly wider than shoulder width, toes turned slightly out, and hold dumbbells in front of hips, palms facing in.
    • Squat down and then stand up quickly, driving bent elbows up above shoulders to bring dumbbells close to chin.
    • Lower arms to start. Do as many reps as you can for 1 minute.
  • Brian Bowen Smith

    Push-Up to Plank Row

    Targets back, triceps, biceps, chest, and abs

    • Get in full plank position on floor, a dumbbell in each hand with palms facing each other.
    • Do a push-up, returning to full plank.
    • Immediately drive bent right elbow behind you, bringing dumbbell by ribs. Return dumbbell to floor (holding it throughout) and repeat with left arm to complete 1 rep.
    • Do as many reps as you can for 1 minute.

    Originally published in FITNESS magazine, January 2013.

     

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