8 Muscle-Sculpting, Fat-Burning Moves

8 Muscle-Sculpting, Fat-Burning Moves

Lower Body: Runner's Lunges
a. Stand to left of chair. Drop into right lunge with left leg extended behind you, toes on floor for support. As you go down, place right hand on chair and left hand on floor.

b. Quickly bring left foot in and touch toes to floor directly behind right foot, then quickly move left foot back to starting point. Do 10 reps, switch legs, and do 10 more reps.

Lower Body: Side Chops
a. Stand with feet together. Hold 3-pound dumbbell in right hand and keep left hand on hip.

b. Step left. Bend left knee and bring right hand (holding dumbbell) toward floor in front of left foot. Stand back up. Transfer dumbbell to left hand and lunge right. Continue alternating for 20 reps.

Cardio Intervals: Plyo Hops
a. Stand with feet together, arms bent at sides, and knees bent slightly.

b. Jump about 1 inch off floor, swinging arms up to power your lift. Land in control with knees bent. Repeat move for 30 seconds.

Low-impact alternative: Hop without leaving the ground by coming up onto balls of feet as arms extend overhead.

Cardio Intervals: V Jacks
a. Stand tall with feet a few inches apart, arms down at sides. 

b. Jump legs out and raise arms in a V; land with feet shoulder-width apart. Jump back to start. Continue for 1 minute.
Low-impact alternative: March in place, stepping feet out, out, and then in, in to form a V. Or step up and down off step or bench. Raise arms overhead during both moves.

Core Exercises: Side-Lying Crunches
a. Lie on right side, knees bent. Prop yourself up on right forearm, left hand on hip.

b. Use side abdominal muscles to lift torso straight up. Do 12 reps and repeat on left side. Use arm only (or mainly) for balance.

Core Exercises: Toe Dips
a. Lie on back with legs up and knees bent so calves are parallel to floor. Extend arms straight up.

b. Lower right arm and left toe toward floor in opposite directions. Keep abs and hips still. Repeat, alternating opposite arms and legs for 20 reps.

Combo Moves: PliƩ Shoulder Rows
a. Stand with feet slightly more than shoulder-width apart, toes pointed out. Hold 3-pound dumbbell in each hand in front of thighs, palms facing legs.

b. Slowly lower body until thighs are almost parallel to floor. (If knees come out over toes, feet need to be wider.) As you squat, bend elbows and lift weights to chest height. Return to start; repeat for 12 reps.

Combo Moves: Squat Curl Presses
Stand with feet shoulder-width apart, arms by sides, and a 3-pound dumbbell in each hand. 

a. Squat down until thighs are almost parallel to floor.
b. As you stand back up, turn palms up, bend elbows, and curl weights up to shoulders.
c. Turn palms away from you and straighten arms overhead. Return to start; repeat for 12 reps.