After months of buzz, Khloe Kardashian's new E! series, Revenge Body—a reality show that's been described as The Biggest Loser meets Extreme Makeover—will finally premiere on January 12. (Perfect timing for everyone making weight-loss resolutions for 2017!) To deliver the seriously impressive body transformations, the show features top trainers like Harley Pasternak, Gunnar Peterson, and Simone de la Rue. One of the celeb trainers you'll meet? Lacey Stone, a badass, no-nonsense LA-based trainer and group fitness instructor who's all about hardcore workouts—and has the serious muscles to show for it. (She also has her own '8 Weeks to Change Program' that includes boot camps, spin classes, and a personalized food program.)
We asked the trainer to share a 20-minute full-body workout (you'll work your chest, core, shoulders, back, legs and arms) based on the program she uses with her own clients, including those you'll see on Revenge Body. The main principle? Lifting heavier at lower reps. Because "the more muscle you have, the more calories you'll burn," Stone explains.
How it works: Perform all six exercises in a row, then repeat two more times. (This is what Stone calls a 'Max Monster Set’). Take up to 2 minutes of rest during the workout, either in the middle or at the end.
You will need: An aerobic stepper with risers, one 30-pound dumbbell, and one 20-pound dumbbell ("If you feel you can do more reps—the weight isn’t heavy enough!," Stone says.)
1. Bench Press with Leg Lift
Laying on a weight bench with a 30-pound dumbbell in your right hand and your knees at a 90-degree angle, simultaneously lift your left leg up and perform a dumbbell press, reaching your right arm towards your ankle at the top. Perform 10 reps on each side.
2. Alternating Reverse Lunge
With your feet shoulder-width apart and a 30 to 35-pound dumbbell in each hand, step your left leg back to come into a lunge position going as low as you can to bring your right thigh parallel to the ground, while making sure to keep your right knee over your right ankle. Push off your toes to come back to starting position. Perform 10 reps on each side.
3. Plank Row
Start in a plank position with your upper body elevated on a bench and your feet a bit wider than hip-distance apart. With a 20-pound dumbbell in your right hand, perform a row, lifting your elbow up towards the ceiling as you keep your core tight and glutes engaged. Perform 12 reps on each side.
4. Speed In and Outs
Begin standing with both feet on the riser, then step each foot off and back on as quickly as you can. Perform AMRAP for 1 minute (30 seconds leading with right leg and 30 seconds leading with left leg).
5. Reverse Lunge with Shoulder Press
Begin with both feet on the riser, and a 20-pound dumbbell in your right hand. Perform a shoulder press, then bring your right foot back to perform a reverse lunge. Perform 10 reps on each side.
6. Biceps/Triceps Combo
Using 20-pound dumbbells, perform 10 bicep curls, then immediately begin triceps dips using the stepper, performing AMRAP for 1 minute.