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Colbie Caillat's Super Slim-Down Workout

  • Ericka McConnell

    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.
     
  • Ericka McConnell

    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.
  • Ericka McConnell

    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.
     
  • Ericka McConnell

    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.
  • Ericka McConnell

    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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