Get sculpted in all the right places with this fat-blasting plan
Tone Your Trouble Zones
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You were determined to get a swimsuit-ready physique, and you’re nearly there—perhaps with the help of last month’s Summer SHAPE Up program. But a bikini body wasn’t built in a day, so if there are areas that aren't quite ready for the big reveal, it's time to step up your sculpting efforts.
This program strengthens your entire body while honing in on your belly, butt, arms, and thighs. You'll quickly move from one exercise to the next—no rest equals a higher burn—helping you blast fat while you firm. Pair this plan with The Beach Body Diet program, and that extra jiggle—and the insecurities that come with it—will melt away.
How it works: After the warm-up (on the next slide), do each exercise for 1 minute in order. Repeat the entire circuit (moves 1 through 6) twice more. Squeeze in three of these sessions, as well as two more cardio workouts, a week.
You'll need: A pair of 3- to 8-pound dumbbells and a jump rope (optional).
Warm-Up: Jump Touchdown
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Jump rope or jog in place for 30 seconds, then do the jump touchdown [pictured left, instructions below] for 30 seconds. Repeat once more.
Jump Touchdown: Stand with feet together, arms extended at sides. Jump feet wide apart, bend knees, and touch right fingertips to the ground between legs as you reach left arm behind you [A]. Jump up, bringing feet together and arms to your sides [B]. Repeat, this time touching left fingertips to the ground and reaching right arm behind you. Continue, alternating arms.
Warms up entire body
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Stand with feet wide, toes turned out, and hold a weight in each hand outside your shoulders, palms facing away from you. Bend knees [A]. Rise up as you extend arms, pressing weights overhead and lifting heels [B]. Return to starting position. (To make this move tougher, keep knees bent the entire time.)
Works butt, legs, and shoulders
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Lie faceup with knees bent and feet on the ground. Hold a dumbbell in each hand, arms extended overhead and palms facing the sky. Extend right leg straight up [A]. Lift hips as you bring arms toward legs and down to your sides [B]. Return to starting position. Switch legs halfway through set.
Works butt, legs, and core
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Lie on your left side with feet stacked. Place left forearm on the ground, elbow under shoulder, and right hand behind head. Raise hips until body is aligned from feet to shoulders [A], then rotate right shoulder to the right, crunching toward the ground [B]. Reverse motion to return to starting position (left hip on the ground). Switch sides halfway through set.