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Colbie Caillat's Super Slim-Down Workout

In a typical session with her trainer, Kanani Kroll, Colbie does an hour of nonstop circuit training that switches between sculpting moves and one-minute bursts of classic cardio, like high-knee runs. For a 15-minute sample, do these shapers in any order, adding a minute of jumping jacks after every two moves for maximum fat melting, then repeat twice.

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Ericka McConnell
Ericka McConnell
Reverse Crunch
Ericka McConnell
Ericka McConnell
Ericka McConnell
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Squat with Hammer Curl and Press

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

  • Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand, arms by sides.
  • Lower into a squat, bending knees 90 degrees.
  • Stand up and curl dumbbells to shoulders, then extend arms to press dumbbells overhead.
  • Lower dumbbells to shoulders, then lower arms by sides to return to start position.
  • Do 15 reps.

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Reverse Lunge with Two-Way Raise

Targets: Shoulders, butt, and legs

  • Stand with feet hip-width apart, holding a 3- to 5-pound dumbbell in each hand.
  • Lunge back with right leg, bending both knees 90 degrees, as you raise extended arms to sides at shoulder level, palms down. Lower arms and return to start.
  • Do 15 reps, alternating legs.
  • Repeat, lifting arms in front of you.

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Reverse Crunch

Target: Abs

  • Lie faceup on ground, arms by sides, with knees bent and feet flat.
  • Bring legs, knees slightly bent, toward chest, lifting your hips and lower back off ground.
  • Lower feet toward ground without letting them touch down to complete 1 rep.
  • Do 20 reps.

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Bridge Lift

Targets: Abs, butt, and hamstrings

  • Lie faceup on ground, arms by sides with knees bent, feet flat.
  • Squeeze glutes and lift hips off ground. Hold 1 minute.
  • For second set, do a side bridge: Lie on your right side, legs and hips stacked, right elbow under shoulder so that torso is propped up.
  • Lift hips to form a straight line from shoulders to feet; hold 1 minute. For third set, switch to left side and repeat.

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Wide Push-Up

Targets: Shoulders, chest, triceps, and abs

  • Start in full push-up position, balancing on hands and toes, body forming a straight line from head to heels. Step hands out 6 to 12 inches wider than shoulders. MAKE IT EASIER: Keep knees on ground.
  • Bend elbows to lower chest toward ground, then return to start.
  • Do 10 to 20 reps.

Originally published in FITNESS magazine, May 2011.

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