Follow us on Pinterest
Welcome! Log In | Register |
Log In with

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

Your dream body wishes are about to be granted. Want a trimmer lower body? You won't believe your thighs (in a good way). Pair this workout with the "Eat Your Way Slim" diet plan to lose 10 pounds this month.

  • Comment Comments (0)
  • Print Print
Reach Your Better Body Goal
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Alexa Miller
Prev 15 of 15 Next
Prev 1 of 15 Next

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!

What do you think of this story? Leave a Comment.

Prev 2 of 15 Next

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

What do you think of this story? Leave a Comment.

Prev 3 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 4 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 5 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 6 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 7 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 8 of 15 Next

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

What do you think of this story? Leave a Comment.

Prev 9 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 10 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 11 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 12 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 13 of 15 Next

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.

What do you think of this story? Leave a Comment.

Prev 14 of 15 Next

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
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
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
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
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

Originally published in FITNESS magazine, September 2010.

Download the Free Playlist for Week 1 Workout

Download the Free Playlist for Week 2 Workout

Download the Free Playlist for Week 3 Workout

Download the Free Playlist for Week 4 Workout

What do you think of this story? Leave a Comment.

What do you think? Review this slideshow!

7946004684
Chinchilla wrote:

Are you Interested In losing weight for your new years resolution? I have the solution! Join the Weight Loss Challenge and In 3 months you'll lose the weight GUARANTEED! CONTACT ME FOR MORE DETAILS AND SIGNING UP AT: priscilla_jarrett727@hotmail.com *Weight Loss Challenge winners can earn dollars and a prize for losing pounds! LOSE WEIGHT, GET HEALTHY, LOOK AND FEEL GREAT! -Priscilla Jarrett Herbalife Distributor

12/16/2011 01:29:24 PM Report Abuse
slsofla wrote:

This workout really works! I followed it for the full four weeks and could see the difference in my thighs and I lost about 2% body fat. Wonderful!

10/11/2010 07:15:57 AM Report Abuse
grossjames1 wrote:

0; ]1`

10/4/2010 06:09:56 PM Report Abuse

Add your comment


You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook