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Reach Your Better Body Goal: Trim from Tush to Toe Workout

  • Alexa Miller

    How It Works

    Ready to love your lower half? "Each strength workout has only five different exercises, but it's about the quality and not the quantity of movements," says FITNESS advisory board member Joe Dowdell, author of Ultimate You: A 4-Phase Total Body Makeover, who created these routines and also built in a short-and-sweet upper-body session so you won't skimp on sculpting your arms and back.

    In Workouts A and B, you'll do supersets of our Perfect 10 Moves. Do the first superset in order three times, then the second three times. Finish with the last move listed. For each exercise, choose dumbbells that are heavy enough to make the last two reps tough.

    Weeks 1, 2, and 3
    Mon, Fri: Workout A
    Tues, Thurs, Sat: Cardio
    Wed: Workout B

    Week 4
    Mon: Workout A
    Tues, Thurs, Sat: Cardio
    Wed, Fri: Workout B

    Watch the video of this workout!

  • Alexa Miller

    Workout A

    Do the first superset in order three times, then the second three times. Finish with the last move listed.

    Superset 1
    Split Squat
    Two-Arm Swing

    Superset 2
    Lateral Squat
    Modified Deadlift

    Finish with
    Rollout

  • Alexa Miller

    Split Squat

    Targets: Butt and legs

    • Kneel on ground holding a dumbbell in each hand, palms facing in. Bring left foot forward onto ground in front of you so that knee is bent 90 degrees.
    • Curl right toes under and push through left heel to stand.
    • With arms by sides, lower on a count of 3 until right knee is a few inches off ground and both knees are bent 90 degrees.
    • Hold for 1 count, then stand.
    • Do 8 to 10 reps. Switch sides and repeat.
  • Alexa Miller

    Two-Arm Swing

    Targets: Shoulders, abs, butt, and legs

    • Stand with feet slightly wider than shoulder-width, holding a single dumbbell with both hands in front of you, palms facing in.
    • Bend knees slightly, hinging forward at hips to bring dumbbell back between legs.
    • Immediately press up to standing, swinging extended arms forward up to chest level.
    • Return to semi-squat, swinging dumbbell between legs.
    • Do 12 to 15 reps.
  • Alexa Miller

    Lateral Squat

    Targets: Butt and legs

    • Stand with legs wide, holding a dumbbell in each hand in front of hips, palms facing each other.
    • Shift weight to left leg, bending left knee 90 degrees to slowly lower into a squat on a count of 3 so that right leg is extended out to side and dumbbells lower toward ground. (Keep head up and chest high.) Return to start.
    • Do 8 to 10 reps. Switch sides and repeat.
  • Alexa Miller

    Modified Deadlift

    Targets: Back and hamstrings

    • Stand on left leg, knee slightly bent, with toes of right foot on a step behind you; hold a dumbbell in each hand, arms by sides.
    • Bend forward at hips on a count of 3 until back is nearly parallel to ground.
    • Return to start.
    • Do 10 to 12 reps. Switch sides and repeat.
  • Alexa Miller

    Rollout

    Targets: Back, arms, and abs

    • Kneel on ground facing a stability ball; interlace fingers and place clasped hands atop center of ball.
    • Keeping abs tight, arms extended and body in a straight line from shoulders to knees, lean forward slowly on a count of 2 to roll arms over ball until body is at a 45-degree diagonal to ground.
    • Roll back to start to complete 1 rep.
    • Do as many reps as you can.
  • Alexa Miller

    Workout B

    Do the first superset in order three times, then the second three times. Finish with the last move listed.

    Superset 1
    Dumbbell Push-Up
    Single-Arm Row

    Superset 2
    Curl to Press
    Alternating Row

    Finish with
    Dumbbell Side Plank

  • Alexa Miller

    Dumbbell Push-Up

    Targets: Shoulders, chest, triceps, and abs

    • Start on ground in full push-up position (arms extended, body forming a straight line from head to heels), holding a dumbbell in each hand, palms turned toward each other at a 45-degree angle.
    • Bend elbows to lower body on a count of 2 toward ground, then return to start. Make it easier: Do modified push-ups on knees.
    • Do as many reps as you can.
  • Alexa Miller

    Single-Arm Row

    Targets: Shoulders, back, and arms

    • Stand facing a stability ball or table with feet shoulder-width apart. Hold a dumbbell in left hand, palm facing behind you.
    • Bend forward at hips until back is nearly parallel to ground, placing right palm on top of ball.
    • Bring left elbow out to right at shoulder level, elbow bent 90 degrees, palm facing back.
    • Lower weight on a count of 3.
    • Do 10 to 12 reps. Switch sides and repeat.
  • Alexa Miller

    Curl to Press

    Targets: Shoulders and biceps

    • Stand with feet hip-width apart, holding a dumbbell in each hand by sides.
    • Curl dumbbells toward shoulders, palms facing each other, then press them overhead until arms are fully extended.
    • Lower dumbbells to shoulders, then down to start position.
    • Do 10 to 12 reps.
  • Alexa Miller

    Alternating Row

    Targets: Shoulders, back, biceps, and core

    • Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, palms facing in.
    • Bend forward at hips until back is nearly parallel to ground.
    • Maintaining bent-over position, drive bent right elbow back to bring dumbbell by hip.
    • Lower dumbbell on a count of 3. Switch sides and repeat.
    • Do 10 to 12 reps per arm, alternating sides.
  • Alexa Miller

    Dumbbell Side Plank

    Targets: Shoulders and abs

    • Lie on right side propped up on right elbow with hips and legs stacked; hold a dumbbell in left hand, palm atop left hip.
    • Lift hips off ground until body forms a straight line from head to heels. Make it easier: Do with knees bent so that body forms a line from head to knees.
    • Bring straight left arm in front of you at shoulder level, then back by left side.
    • Lower to start. Do 6 to 8 reps. Switch sides and repeat.
  • Alexa Miller

    Quick Calorie-Burning Cardio

    Surprise: It doesn't take a cardio marathon to melt fat. "I don't like to use the word cardio," trainer Joe Dowdell says. "I prefer to call it energy system training, because most people think cardio refers to aerobic-only exercise. These intervals use periods of anaerobic work, and that's what gets you more calories burned even after you've finished." Do the sessions below — walk, bike, run, and so on — between strength workouts to get fit faster.

    Week 1 - Download the Free Playlist for Week 1 Workout

    Warm Up: 3 to 5 minutes at an easy pace (On a scale of 1 to 10, where 1 is relaxing and 10 is racing, go at a 2 or 3.)
    Work Interval: 120 seconds at a level 5, which is about half your maximum effort
    Recovery Interval: 120 seconds at an easy, level-2 pace
    Repeat: Complete 4 work/recovery interval combos total.
    Cool down: 3 to 5 minutes at an easy, level-2 pace
    Total time: 22 to 26 minutes

    Week 2 - Download the Free Playlist for Week 2 Workout

    Warm Up: 3 to 5 minutes at an easy, level-2 pace
    Work Interval: 60 seconds at a moderate, level-6 effort
    Recovery Interval: 120 seconds at an easy, level-2 pace
    Repeat: Complete 5 work/recovery interval combos total.
    Cool down: 3 to 5 minutes at an easy level-2 pace
    Total time: 21 to 25 minutes

    Week 3 - Download the Free Playlist for Week 3 Workout

    Warm Up: 3 to 5 minutes at an easy, level-2 pace
    Work Interval: 45 seconds at a level-7 effort, where you can't speak in complete sentences
    Recovery Interval: 90 seconds at an easy, level-2 pace
    Repeat: Complete 6 work/recovery interval combos total.
    Cool down: 3 to 5 minutes at an easy level-2 pace
    Total time: 20 to 24 minutes

    Week 4 - Download the Free Playlist for Week 4 Workout

    Warm Up: 3 to 5 minutes at an easy, level-2 pace
    Work Interval: 30 seconds at a level-8 effort, where you can speak only in choppy sentences
    Recovery Interval: 60 seconds at an easy, level-2 pace
    Repeat: Complete 7 or 8 work/recovery interval combos total.
    Cool down: 3 to 5 minutes at an easy level-2 pace
    Total time: 17 to 22 minutes

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