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Slimmer in 7 Days Workout

  • Dustin Snipes

    About This Workout

    After a week of sweating and shunning cronuts, it shouldn't be too much to ask to see your belly shrink a little. How about a lot? Steal this formula from husband-and-wife trainers David and Dylan Schenk, owners of the Hollywood gym Cross Train LA, and you could erase up to three and a half inches from your waist like that. Three and a half inches, people! Our testers trimmed 'em in seven fast days doing the moves here in combo with our 1,500-calorie-a-day diet -- find it at fitnessmagazine.com/betterdiet -- which is a must-do if you want to see pounds disappear, too. "When we switched to alternating days of high-intensity sculpting circuits with Pilates-based workouts, our clients' mats were just dripping," says Dylan of the aha moment when she knew they'd hit upon the perfect slim-quation. Use it for an off-the-charts jump start; stick with it for a crazy-hot bod in a month.

    Watch the Monday, Wednesday, Friday Workout

    Watch the Tuesday, Thursday, Saturday Workout

  • Calorie-Crusher Circuit

    Three times a week, do the exercises here back-to-back without resting. Warm up by holding plank pose for two minutes, then do up to three circuits (beginners, start with one circuit and build up). Use a lighter kettlebell -- like four pounds -- until you get the hang of the moves, then go heavier; always choose a weight that you can control, though. No bell? Use a five- to eight-pound dumbbell instead.

     

    Turkish Get-Down

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

     

    • Stand with feet hip-width apart and hold a kettlebell in right hand overhead, arm straight and palm facing up.
    • Keeping arm raised throughout, slowly lie down by lunging back with left leg, then placing left hand on ground behind you.
    • Lower hips, left leg, left arm, and upper body to ground (right arm stays raised throughout move).
    • Reverse movement to return to start position, then lunge back with left leg. Return to start and lunge back with right leg.
    • Do 10 lunges, alternating legs. Switch kettlebell to left hand and repeat series, lunging back with right leg to get down on ground.
  • Clean to Overhead Press

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

    • Place kettlebell on ground and stand behind it with feet slightly more than shoulder-width apart.
    • Squat, grab handle of kettlebell with left hand and straighten legs as you swing kettlebell forward. Squat again as you swing it between legs, then straighten legs and bring kettlebell in front of left shoulder, elbow bent by side and palm facing right (this is called the "rack" position).
    • Extend left arm straight up as you squat, twisting upper body to reach right hand to ground.
    • Stand up, then return to squat and swing kettlebell between legs again. Swing kettlebell forward, switching it to right hand when it's in front of body. Repeat move, completing rep by reaching left hand to ground.
    • Do 20 reps, alternating sides.
  • Pistol Squat

    Targets back, biceps, butt, and legs

    • Hold kettlebell with both hands in front of chest and balance on left leg, right leg extended off ground in front of you.
    • Keeping right leg raised (the higher and straighter it is, the harder the move), slowly lower into a single-leg squat.
    • Rise, keeping right leg off ground, and repeat.
    • Do 10 reps, then switch legs and repeat.
  • Side Plank Row

    Targets back, arms, abs, and obliques

    • Start on ground, balancing on left hand, palm aligned under shoulder and outside of left foot, with feet stacked (side plank); hold kettlebell in right hand on ground under chest.
    • Keeping body still and straight, draw kettlebell up to right ribs. Maintaining side plank, lower kettlebell and repeat.
    • Do 10 reps, then switch sides and repeat.
  • Rear Lunge to Dead Lift

    Targets back, biceps, abs, butt, and legs

    • Hold kettlebell in left hand next to left shoulder, palm facing right (rack position), and stand with feet hip-width apart.
    • Lunge back with left leg, then step forward again and balance on right foot.
    • Slowly hinge forward from hips and lower kettlebell toward ground as you extend left leg behind you. Rise up to start position, barely touching left toes to ground, and repeat.
    • Do 10 reps, then switch sides and repeat.
  • Ab Flatteners

    Three times a week, do these moves as a circuit. Again, warm up by holding plank pose for two minutes, then do up to three circuits (beginners, start with one circuit and build up).

    Atomic Burpee

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

    • Lie faceup on ground with hands behind head and arms, head and legs raised.
    • Place feet on ground and quickly roll up to a deep squat; quickly place hands on ground in front of you and jump feet back so body is straight from head to heels (plank).
    • Bend elbows and lower chest toward ground, then press up.
    • Hop feet forward and jump straight up, reaching arms high. Land in a deep squat again, then sit down, extend legs forward and roll back with hands behind head; repeat from the beginning.
    • Do 10 reps.
  • Down Dog Reach

    Targets arms and abs

    • Get in downward dog position with hands and feet on ground and hips lifted so body is in an inverted V.
    • Reach left hand toward right foot.
    • Extend left arm forward as you lower hips so body is straight from head to heels. Return to down dog reach; repeat.
    • Do 10 reps, then switch sides and repeat.
  • Crab Toe Touch

    Targets abs and legs

    • Sit on ground with knees bent, feet flat, and place hands behind hips with fingers pointing forward. Lift hips an inch.
    • Lift hips higher as you raise right leg and touch right toes with left hand. Switch sides, lowering hips near to ground as you bring hand and foot down.
    • Do 10 reps, alternating sides.
  • Single-Leg Walk-In

    Targets arms and abs

    • Get in plank position on hands and toes and raise right foot several inches off ground.
    • Keeping right leg raised throughout move, walk hands in toward left foot, then roll up slowly until you're standing upright.
    • Reverse motion to return to starting position. Do 10 reps, then switch sides and repeat.
  • Side X

    Targets abs and thighs

    • Start on ground, balancing on left hand and side of right foot so body is straight, left foot slightly behind right.
    • Extend right arm diagonally forward and left leg diagonally back.
    • Draw left knee and right elbow together.
    • Do 10 reps; switch sides and repeat.