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Shed the Sweater Workout

As the weather warms up, winter layers will start to be peeled off. So don't wait till the last minute to start shaping up—get ready to ditch your heavy sweater with this targeted workout designed to help you hit all those trouble spots: that muffin top, those love handles, and the unsightly arm flab that may have been hiding under your warm clothes. Nobody will know you gained a few this winter because it's all about to disappear. For the video of this workout, click here.

How it works: Do each exercise for the recommended number of reps with little to no rest between moves. Repeat the full circuit up to 3 times total depending on the amount of time and energy you have. Try this routine 3 to 4 non-consecutive days a week, alternating it with your favorite cardio activity.

Total Time: up to 30 minutes

You will need: Free weights, Mat

1. Plank Walkout

A.

Kneel with hands under shoulders, knees under hips, and spine neutral. Brace abs in tight to spine and lift knees a few inches off the mat, keeping hips in line with shoulders.

B.

Walk hands forward and extend legs, ending in a full plank position. Slowly reverse movement and return to a hovering kneeling position.

Sets:

3

Reps:

5

2. Opposite Arm Raise Sweep

A.

Stand with feet hip-width apart, knees bent, holding a pair of dumbbells. Hinge torso forward about 45 degrees from hips, keeping spine naturally straight and extending arms to the floor in line with chest.

B.

Without moving torso, sweep right arm up by ear and left arm back behind body (arms should create a diagonal line) with palms facing in. Lower arms and repeat on opposite side to complete 1 rep.

Sets:

3

Reps:

10

3. Stepping Curl

A.

Stand with feet hip-width apart, knees slightly bent, holding dumbbells. Brace abs in tight and perform a biceps curl with right arm, keeping elbow by side and palm facing in.

B.

As right arm lowers, step right foot forward and curl left arm. Step right foot back to start position as left arm lowers and right arm curls again. Each step is 1 rep.

Sets:

3

Reps:

15

4. Rotating Kickback

A.

Stand with feet hip-width apart, knees bent, holding dumbbells. Hinge torso forward about 45 degrees from hips, keeping spine naturally straight and bending elbows behind body with weights by sides.

B.

Perform a triceps kickback, rotating palms up as arms extend behind body. Return to starting position.

Sets:

3

Reps:

15

5. Alternating Dumbbell Row

A.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand using an overhand grip. Lean forward at your hips and extend your arms fully so each dumbbell is just above the floor. This is your starting position.

B.

Contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Pause for one second in the top position and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.

Sets:

3

Reps:

15

Mistakes and Tips:

Don't let your upper body rotate. Keep your shoulders square to the ground.

Avoid losing the proper path of motion. Row the dumbbells to the side of your rib cage.

Don't let your back round. Keep your back flat and core tight.

6. Side Crunch Plié

A.

Stand with feet wider than hips (about 3 to 4 feet apart) and fingertips behind head, elbows bent out to the sides.

B.

Brace abs in tight to spine and lower into a plié, bending knees out over toes as you bend at waist to lower right elbow to right thigh. Return to starting position. Continue alternating sides each rep.

Sets:

3

Reps:

15

7. Elbow Plank Rotation

A.

Start in an elbow plank position with abs engaged, elbows and opposite fists pressed together, and feet hip-width apart.

B.

Rotate torso to the left, pivoting on balls of feet as left arm extends to the ceiling over shoulder. Return to starting position. Continue, alternating sides each rep.

Sets:

3

Reps:

10