Summer Slim Down Workout

Summer Slim-Down Workout
A circuit workout that tones your upper arms, abs, butt and thighs. Repeat this circuit twice and do two to three times a week.

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Burn big calories in 20 minutes

Hi. I'm Bob, trainer of the Biggest Loser. And I design this express workout exclusively for Fitness Magazine. This movement is called the squat out with arms ( swing ) with the is key. You ( dress up nice and tall ) as you bring the way down my head stays up ... reach up, shuffle to one side and down. Shuffle, squate up and down. Lift and low. This movement is called the  and twist. I'm ( is to heavy try without . Taking your arms above your head. Now really  by your shoulders pressing down, abs  we're going to lower that back knee down toward the ( ramp ) and bring that way down to ( center side ). Do it slowly ... controlled movement, you come up and lower do a dynamic movement ... it require your whole body . This movement is a combo. Now with your legs straight, chest up nice and tall. You gonna take your weight directly in front of the body and come down you feel the stretch in your hamstring, come up with a tall strong ( core ), ) the arms up and then  rotation over to one side. Watch your knees as you come down and be ready to do the exact same on the other side. Hold tight, shoulders down away from the ears, twist to the other side and lower down. Let's do that one more time. Just low ... my back is flat after engage. Come on reach, hold here ( core stone ) and twist to the other side. This movement is called, side . It is a major fat burner. You gonna take instead of jumping back you gonna jump to the side. Jump back, stand up nice and tall and repeat on the other side. Lift ... I will see full extension here. Hips forward, down reach and stand up tall. This next movement is called, the jump 180 and it is more to be a tremendous fat burner. From slide position you're gonna  lower  tall. From here you jump up ... a 180 turn and then land to that spot. Make sure when you land ... you land with soft knee, come up slowly and lower down. Again, up and lower down. It's really important to land with those soft knees and keep your cords. There we go.

Burn big calories in 20 minutes with Bob Harper's fat-blasting, sweat-dripping circuit workout.

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The Firm and Burn Workout

Firm and Burn. Cross Jack- this move is just like a jumping jack, but you're crossing your arms and legs as you bring your arms down. Continue for 30 seconds to 1 minute. Single- Leg Balance- Remain in top position of entire move. When you lift your leg out to the side, try not to meet the other side. Do 10 reps, switch sides and repeat? Spidey crawl- Starting in full pushup position, you will be crawling across the floor staying as low to the ground as you can. Alternate crawling 2 steps forward and 2 steps back for 30 seconds. Lunge to Push- up- After you step forward into a lunge, go directly into a push- up. If you can't do the pushup, just hold the position for an extra count, then rise up and repeat with the other right. Do 10 reps, alternating sides. Make sure you focus on keeping your back against the wall, don't let your hip shift forward as you bring your leg out. That happens, if you're going too high. Do 10 reps, switch side and repeat? Pendulum- In a slight squat position, balance on 1 foot and then down and touch your grounded foot with your opposite hand and rise, raise your already lift leg forward. Do 10 reps, switch sides, and repeat. Crab- Walk Combo- Starting in a table top position- Walk across the floor for 4 steps and keeping your butt as high off the ground as you can, lift the one leg while you top the toes at the opposite hand, then switch sides. Continue for 30 seconds to 1 minute, then reverse the direction to start. Dive Bomber- Starting in an inverted V, lower your hips to the floor as you push your upper body forward and keep your chest up. Reverse the motion back in inverted V, never moving your feet in that position the entire time. Do 10 reps total. Rowing sit- Up. Roll your body over to your back side each time your belly up, hunch. Do 10 crunches, then reverse the direction and repeat.


Strength and cardio exercises in one workout to help you lose 10 pounds in four weeks.

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The Roll-Up exercise works your deep abs

The Roll-Up exercise works your deep abs

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Side stretch and Swirl

Side stretch and Swirl- You're gonna start with letting the hip go, reaching all the way to the sides and coming horizontal with the floor. You're gonna do flat back and swirl over to the side. Come back into that deep side stretch and come all the way up. Then, you're gonna return to the same side you just ended on back into the swirl to the other sides, come back into your side stretch and up.

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Fitness : From flab to fab

Hi, I'm Maria Sollon Scally. I'm the creator of Plyo Pilates DVD. I developed this workout exclusively for Fitness Magazine. __From flab to fab. Butterfly: You're gonna stand with your feet wide for this move then squat down and come up on to your toes. It's kind of like a jumping jack. If you wanna make it harder, go ahead and jump as you stand up. You'll do 2 sets of 16 reps. Bend and Stretch: To get started, get into downward dog position then bend your knees towards the floor pulling your belly button into your spine. You're going to do 2 sets of 10 reps alternating bends and stretches. Genie: The trick to this move is to keep your hips squared as you side- bend and extend your arms. You're going to do 10 reps on this side then switch sides and repeat. Do 2 sets total. Kneeling Leg Circle: Once you get in position for this move, you're going to keep your body perfectly still as you draw 10 clockwise circles with your toes pointed and foot turned out and then do 10 counterclockwise circles, then switch sides and repeat. You'll do 2 sets total. Alternate V- Sit Roll: To complete one rep of this move, you'll go from V- sit to your left side then back to V- sit and on to your right side. Slowly roll down your spine on to your side and keep your arms and legs lifted. You'll do 2 sets of 10 repetitions.

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Fitness : Hamstring TLC With a Twist

TLC for Tight Hamstrings- You're gonna start in deep lunch with your fingertips on the floor. Again, you want the thigh parallel, knee over the ankle. You're gonna start reaching your chest forward, take 3 reps, stretch back strengthening your front legs, cowering off the hips. You bend down again. You will take this hand on the outside of the foot. Twist the center of the body, reaching the head up, trying to get your head to the wall oppositely. Bring the head back down. Place the hand on the other side, straighten back out. You will bend down and do this 2 more times. If you wanna do an extra stretch to it, try to find center [ unk ] you can look up at your hand. Otherwise, keep your look and your focus down and the hand is on the floor, and then from here, you will just switch sides. Continue the movement on the other side.

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Full Body Flow

Full Body Flow- Bend your knees. Make sure your legs are on a wide stance, so the knee makes it over the ankle. You want your thighs to be parallel to the floor. That way, you got a really good workout on the thighs and the butt, and reach right, left, up, drop down. You wanna make sure that from the lower half of your body doesn't move, but your upper part of your body just to flow side to side, reach up just the upper body, drops one more left and right and up and drop.

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Shoulder Soother

Shoulder Soother back step- One, so what you wanna focus on is keeping the knees bent low to work your legs mark and you're gonna swing the arm and arch the back slightly just so that you don't do any extra injury on your rotator cuff, but you're gonna swing the arm and you can eventually let your head go back or you can take a look at the and, and the lower you go, the more of a workout, you're gonna get.

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The Slimmer in seven Days Workout

• [ MUSIC ] For this move, you are gonna keep the kettle bell overhead in any respect times, at the same time as you lunge back and lower to the bottom, slowly lowering your hips and body part down. 

• Keep that kettle bell high and are available duplicate to standing. From here, you may do 10 rear lunges, alternating legs. Then switch hands, and repeat from the highest, lowering go into reverse to the bottom. 

• Do one to 3 sets total. begin by swinging the kettlebell forward and behind you, then rack it, press it overhead, and faucet the bottom along with your alternative hand. that is one rep. 

• [ MUSIC ] you are going to try and do twenty reps, alternating sides. 

• [ MUSIC ] you may transfer the kettle bell from hand at hand once you are swinging it before of you. [ MUSIC ] Continue alternating till you\'ve got done twenty reps. 

• [ MUSIC ] Do one to 3 sets total. 

• [ MUSIC ] the upper and straighter you retain your raised leg for this move, the more durable it gets. you are gonna do 10 reps on this leg, switch sides, and repeat. 

• Do one to 3 sets total. 

• Keeping steady in an exceedingly aspect plank position, drive your elbow up to bring the kettlebell to your ribcage. 

• Do 10 reps on this aspect, switch sides, and repeat. 

• Do one to 3 sets total. 

• Alternate here between a rear lunge and a dead carry, lowering the kettle bell towards the bottom then wrenching it to your shoulder as you arise to complete one rep. you may do 10 reps on this leg, switch sides, and repeat. 

• Do one to 3 sets total.

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