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The Beach Body Cinch and Sculpt Circuit Workout

Follow this circuit workout with toning exercises and fat-burning cardio for a body you'll love to bare.

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Denise Crew
Denise Crew
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How This Workout Works

This toning twofer is the perfect in-a-pinch lean routine. "It's like doing a kick-butt cardio workout, but with the added benefits of weights," says trainer Holly Rilinger, who leads her superpopular Training Camp in New York City. Rilinger designed each sculpting exercise to target your total body -- hello, bigger calorie burn! -- then added some fast-feet intervals to boost your metabolism even higher. Here's how it works: Have a pair of five- to 10-pound dumbbells handy, and after completing every two moves, go straight into a 30-second cardio blast -- for beginners, that's walking or doing step-ups; for gym regulars, that's jumping an imaginary rope or doing burpees. Catch your breath, then pick up your weights again for the next pair of strength moves. Do two circuits two to three times a week for a tight bod you'll love to bare.

Pick the right portion sizes to stay slim

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Plank, Row, Flye

Targets shoulders, back, biceps, and abs

  • Start on floor in full push-up position, holding a dumbbell in each hand, hands under shoulders and legs extended behind you, forming a straight line from head to heels. MAKE IT EASIER: Start in modified push-up ?position on knees.
  • Drive right elbow behind you, bringing weight near ribs; lower.
  • Next, lift extended right arm out to side at shoulder level, elbow slightly bent; lower to complete 1 rep.
  • Do 20 reps, alternating sides.

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Scorpion Extension

Targets shoulders, triceps, butt, and legs

  • Stand with feet hip-width apart, arms extended overhead, holding a dumbbell in each hand, palms facing each other.
  • Lunge back with left leg, bringing left foot directly behind right and bending both knees 90 degrees (like a curtsy); simultaneously bend elbows 90 degrees to lower weights behind head.
  • Return to start.
  • Do 20 reps, alternating sides.

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Tap and Curl

Targets shoulders, back, biceps, butt, and hamstrings

  • Stand with feet hip-width apart, arms by sides, holding a dumbbell in right hand; lift right foot a few inches ?behind you.
  • Keeping left knee slightly bent, hinge forward from hips and reach weight toward left foot, with right leg ?extended behind you.
  • Stand back up on both feet, then bend right elbow by ribs to curl weight toward right shoulder; lower dumbbell to return to start.
  • Do 10 reps; switch sides and repeat.

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Dumbbell Slide

Targets shoulders, arms, butt, and legs

  • Stand with feet about shoulder-width apart, holding ends of a single dumbbell with both hands in front of chest, elbows out to sides.
  • Squat and, while remaining in a low squat, side step to left. Do 2 to 3 steps to left, then rotate upper body to left. Return upper body to center to complete 1 rep.
  • Staying in squat, do 10 reps, alternating direction of side step and rotation.

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One-Arm Snatch

Targets shoulders, arms, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, toes turned out slightly, a dumbbell on floor in front of you.
  • Squat and grab weight with left hand.
  • Stand up quickly, drawing left elbow out to side to bring weight in front of chest; immediately extend left arm overhead, palm facing forward.
  • Reverse movement to lower weight to floor and repeat. Do 10 reps; switch sides and repeat.

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Wraparound

Targets shoulders, abs, and obliques

  • Lie faceup on floor, arms extended behind head, holding a single dumbbell with both hands. MAKE IT EASIER: Hold dumbbell up toward ceiling and have knees bent, feet flat on floor.
  • Raise right leg about 90 degrees as you lift head and shoulders off floor, chin tucked; simultaneously reach arms toward legs, passing weight from right hand to left hand behind right leg. Lower to start.
  • Do 20 reps, alternating legs.

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Cheerleader Lunge

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

  • Stand with feet hip-width apart, holding a dumbbell in left hand with arm extended overhead, palm facing right.
  • Lunge back with right leg, bending both knees 90 ?degrees as you lower weight toward shoulder, keeping left elbow close to side. Return to start.
  • Do 10 reps; switch sides and repeat.

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Two-Way Wood Chop

Targets shoulders, obliques, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with both hands, arms extended slightly in front of you.
  • Shifting weight to right leg, bend right knee as you bring dumbbell to outside of right knee.
  • Pivoting on right foot, swing dumbbell diagonally up to left as you turn slightly to left.
  • Reverse movement to lower weight by right knee again.
  • Do 10 reps; switch sides and repeat. For the next set, begin chop high with dumbbell over shoulder rather than low and with dumbbell near knee.

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Sweat + Slim Cardio Option 1

Jot down this magic number: 90. That's your totally? doable minimum target of weekly cardio minutes to hit along with the Cinch + Sculpt workout. (Shoot for three 30-minute-or-more sessions or divvy them up however you like; your Zumba DVD counts!) To help you boost the calories burned during those minutes, we tapped Rilinger to share her favorite flab-melting interval workouts and created a hot high-low playlist to get you pumped to push your pace. Four weeks from now -- when you're 10 pounds trimmer -- you can even tote the tunes to the beach!

Cardio Option 1: Mix It Up
Not a clock watcher? Download this fresh 30-minute workout playlist created by Deekron, a DJ and producer of MotionTraxx.com, to inspire you to speed up during every other song.

Warm up
"Is Anybody Out There?" - K'naan, featuring Nelly Furtado
Steady
"The One That Got Away" - Katy Perry, featuring B.o.B.
Speedy
"Stronger (What Doesn't Kill You)" - Kelly Clarkson
Steady
"Good Girl" - Carrie Underwood
Speedy
"Glad You Came" (Alex Gaudino Radio Full Vocal) - The Wanted
Steady
"Hang It Up" - The Ting Tings
Speedy
"Hangover" (Jump Smokers Extended Remix) -Taio Cruz, featuring Flo Rida
Cool down
"Thank You" - Estelle

Download the playlist here

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Cardio Option 2: Boot Camp Blast

Untitled Document
Minutes Activity
0:00-10:00 Warm up (easy pace).
10:00-11:00.

Move it (moderate pace).

11:00-13:00

Recover (easy pace).

13:00-14:00

Do 10 squat jumps and 10 push-ups.

14:00-15:00 Move it.
15:00-17:00 Recover.
17:00-18:00 Do 10 jumping jacks and 10 crunches.
18:00-19:00 Move it.
19:00-21:00

Recover.

21:00-22:00

Do 10 squat jumps and 10 push-ups.

22:00-23:00 Move it.
23:00-25:00 Recover.
25:00-26:00 Do 10 jumping jacks and 10 crunches.
26:00-27:00

Move it.

27:00-29:00

Recover.

30:00-40:00

Cool down (easy pace).

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Cardio Option 3: Accelerated Fat Melter

Originally published in FITNESS magazine, June 2012.

Untitled Document
Minutes

Activity

0:00-5:00
Warm up.
5:00-11:00

Alternate a 30-second speed burst
with a 90-second recovery pace. Do 3 sets.

11:00-17:00

Alternate a slightly faster 30-second burst with a 90-second recovery.
Do 3 sets.

17:00-23:00

Alternate an even faster 30-second burst with a 90-second recovery.
Do 3 sets.

23:00-29:00

Alternate an all-out 30-second sprint with a 90-second recovery. Do 3 sets.

29:00-35:00
Cool down.

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