If you want to lighten up, you need to get heavy—lifting, that is. This routine pairs heavy weights with low reps, the perfect power couple for building more metabolically active lean muscle mass to torch body fat and sculpt a hot bod. Incorporate this workout into our 6-Week Total-Body Tone-Up program to sculpt every inch of your body.
How it works: Perform exercises back-to-back, resting 30 to 60 seconds between moves as needed. Complete the circuit 3 times total, resting up to 90 seconds between circuits.
Total Time: up to 30 minutes
1. Overhead Press Lunge
Stand with feet slightly wider than hip-width apart, holding dumbbells. Engage abs and extend arms overhead, palms facing forward.
Keeping arms fully extended overhead, step left leg back and lower into a lunge, bending both knees about 90 degrees and keeping torso steady. Stand up, stepping left foot back to start. Repeat with right leg for 1 rep, keeping arms overhead for the entire set.
2. Chest Press
Lie face-up on the floor or on a bench with knees bent and feet flat, holding dumbbells. Bend arms and open elbows out to sides of shoulders at a 90-degree angle, elbows just above the floor.
Extend arms and press dumbbells up over chest, lining weights up with midline of chest. Bend elbows back to starting position.
3. Split-Stance Deadlift
Stand in a split stance with right leg forward, left foot back, left heel lifted, and knees slightly bent. Hold dumbbells with palms facing thighs.
Hinge forward from hips, bringing chest almost parallel to the floor and keeping spine straight and abs engaged as you reach arms toward top of right foot. Return to start. Perform the prescribed number of reps on each side.
4. Static Squat Curl
Stand with feet wider than hips, holding a dumbbell in right hand. Lower into a deep squat, pushing hips back. Bring right elbow inside of right thigh and rest left hand on left leg. Bend right arm, performing a biceps curl, keeping elbow against thigh. Extend arm, slowly lowering dumbbell to the floor. Perform the prescribed number of reps on each side.
5. Power Pushup
From plank position, lift hips up and press chest toward thighs so body resembles an upside-down "V," pressing heels as close to floor as possible. (Bend knees if needed.)
Engage abs and quickly shift back into plank position. Immediately lower into a triceps pushup, bending elbows in by sides and lowering body as close to the ground as possible. (Modify on knees if needed.) Return to start.