Sexy Shoulders, Hips, Thighs, Butt and Belly Plan

This workout routine, created exclusively for Glamour © magazine by celebrity trainer Ramona Barganza, combines strength moves with intervals of fat-blasting cardio to give you the sexy definition you want. Do it twice a week, and for the best results, do an additional 30 minutes of any cardio you like, such as jogging, jumping rope, biking or fast walking, two times a week. You’ll start seeing a slimmer, firmer beach body in less than a month.

WHAT YOU NEED: A pair of five to ten pounds dumbbells, a sturdy bench or chair and one or two fluffy pillows. You can do this workout smack in the middle of your living room!

1. Elevated Single-Leg Lunge With Biceps Curl
Works you legs, butt, abs and arms

CARDIO INTERVAL: Warm up with five minutes of cardio.
Then stand three to four feet in front of a bench or chair with your back to it. Hold a dumbbell in each hand, arms by sides, pals facing forward, and lift left leg behind you and rest toes on bench. Then slowly bend right knee and lower into a lunge as you curl weights up towards shoulders. Lower arms and return to start, leaving foot on bench; repeat. Do 10 reps; then switch legs. That’s one set. Do two sets.

2. Wood-Chop
Works your legs, butt, abs, back, arms and shoulders
Stand with feet hip-width apart, holding one weight with both hands. Bend knees and squat, bringing weight to floor outside left foot. Stand up, bringing weight close to and across body, then over right shoulder. Squat again, swinging weight down toward left foot in a chopping motion. Do 10 times; then switch sides. That’s one set. Do two sets.

3. Kneeling Row
Works your back, shoulders and the backs of your arms
Stand with left side facing a bench or ottoman, holding a weight in right hand. Lean forwards with back flat and rest left hand and left knee on bench, letting right arm hang down toward floor; palm facing in. Slowly pull weight up by side; pause. Lower arm and repeat. Do 15 reps; then switch sides. That’s one set. Do two sets.
CARDIO INTERVAL: Now do five minutes of biking, jogging or any type of cardio you like.

4. Incline Chest Press
Works your arms, chest and shoulders
Sit on floor with knees bent, feet flat. Lean back on a couple of pillows so your upper back is about a foot off floor. Hold a weight in each hand at your shoulders, palms facing forward. With abs engaged to support your back, press arms straight up and bring weights together, squeezing chest muscles. Bring weight back down; repeat. Do two sets of 15 reps.

5. Single-Leg Triceps Dip
Works your thighs, abs, back and the back of your arms
Sit on floor with knees bent, feet flat. Place hand behind you, fingertips pointing toward feet; straighten arms to lift hips off floor and extend left leg up about 45 degrees. Then slowly bend elbows and lower butt towards floor; without letting in touch; pause, then straighten arms to press back up. Do 15 times, then switch legs and repeat. Do two sets.

6. Side Lunge With Shoulder Press
Works your legs, butt, arms and shoulders
Stand with feet hip width apart, holding a weight in each hand, elbows bent dumbbells by shoulders, palm facing forward. Take a giant step to the left bending the knee and lowering into a lunge, keeping right leg straight and toes pointing forward. Pressing with the heel of left foot, step back to start as you press left weight overhead. Do 10 times, then switch sides and repeat. That’s one set. Do two sets.

7. Mountain Climber
Works your legs, butt, abs, back, arms, chest and shoulders
Squat down and put your hands on floor, directly under shoulders. Pull belly in and hop feet behind into a plank (legs extended, up on toes, with body in a straight line from head to heel). Keeping abs tight, hop right foot forward, bringing right knee in toward chest; then immediately switch sides, hopping left foot forward and right foot back. Do 20 times quickly. Do two sets.

8. Leg Lift
Works your abs
Lie on your back with hands in a V under your butt, legs straight up in the air and squeezed together. Pull belly in, exhale and lower legs until they are about six inches off floor or as far as you can while still keeping abs tight and lower back flat. Hold for one count, then lift legs back to start. Do two sets of 10 reps.

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