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Tony Horton's Circuit Workout for a Total-Body Burn

Bikini. There, we said it. Even the word may freak you out right now, but it won’t in four weeks. That’s because your trainer for the first installment of our three-month Summer Shape-Up is Tony Horton, the pro behind that body-makeover blockbuster, P90X. Whether it’s winter weight or whatever weight, Horton will help you shed it with his proven burn-and-firm approach of using fast-paced, full-body toners. “The more muscles you target at once, the higher your calorie burn will be during and after exercise,” he says. So if each move feels a little like its own mini workout, that’s because it should, thanks to all the hustle.

But as advanced as this routine seems, it’s beginner-friendly too. “If you have trouble with any move, slow down, decrease your range of motion, and take quick breaks when you need to,” Horton says. And just when you’re wondering if all your sweat equity is paying off, you’ll hit the tipping point to getting into that bikini. “Toward the end of the plan, the weight really comes off,” Horton says.

Of course you’re doing this to look good almost naked, but the confidence that comes along with getting fit is just as hot. Watch Horton demo the moves, then follow along. Now, who’s in?  (Then, blast off belly fat with Abs-olutely Amazing Core Exercises for a Flat Stomach.)

How it works: Do 10 reps of each move—no resting between sets! Then repeat the entire circuit once or twice. Do this routine four days a week for the first two weeks, then up it to five days a week for the final two weeks.

Total Time: up to 30 minutes

You will need: Mat

1. Sumo Jump Twist

A.

Stand with feet wide, toes turned our, arms by sides. Squat lowering arms towards the floor to start. Jump as high as you can. When you land, shift body weight to right leg, then lift bent leg out to side, twisting torso toward left with elbows bent and hands together at chest.

B.

Quickly return to start position. Switch side sand repeat to complete 1 rep. Do 10 reps, alternating sides.

Sets:

1

Reps:

10 per side

2. Squat Lunge Twist

A.

Stand with feet hip-width apart, arms by sides. Squat, raising extended arms forward at shoulder level to start. Lunge backward with right leg, bending both knees 90 degrees, as you rotate torso left and reach right arm to floor, left arm up.

B.

Step right leg forward to start position. Switch sides and repeat to complete 1 rep. Dp 10 reps, alternating sides.

Sets:

1

Reps:

10 per side

3. Low Chair Surrender

A.

Stand with feet hip-width apart, arms by sides. Squat, bringing hands together in front of chest to start.

B.

Touch right knee to floor, then left knee (so you come to kneeling).

C.

Bring bent right leg back to squat, then bent left leg to complete 1 rep. Stay in squat and repeat, this time starting with left knee. Do 10 reps, alternating sides.

Sets:

1

Reps:

10 per side

4. Diagonal Lunge Kick

A.

Stand with feet together, arms by sides. Lunge right leg diagonally forward toward right, bending both knees 90 degrees; raise left arm forward and right arm backward to start.

B.

Pushing off right foot, forcefully kick right leg forward, bringing hands in fists together at chest. Land in starting lunge position to complete 1 rep. Do 10 reps, then switch sides and repeat.

Sets:

1

Reps:

10 reps per side

5. Side Lunge Single-Leg Squat

A.

Stand with feet together, arms by sides. Lunge right leg out to side, knee bent 90 degrees and toes pointing forward (left leg stays straight); bring fists together in front of chest to start.

B.

Press off floor with right foot to stand on left leg, then lower into a single-leg squat (with right foot hovering next to left), reaching right arm toward floor by left foot, left arm up. Return to start position to complete 1 rep. Do 10 reps, then switch sides and repeat.

Sets:

1

Reps:

10 per side

6. Plyo Push-Up Bird Dog

A.

Start on floor in plank position, body balancing on hands and toes. Lower body toward floor, then explosively push up so hands come off floor; land softly, with elbows soft, then return to plank.

B.

Quickly raise right arm forward and left leg behind you; hold for 5 seconds. Lower, then switch sides, raising left arm and right leg for 5 seconds, to complete 1 rep. Do 10 reps.

Sets:

1

Reps:

10

Mistakes and Tips:

“For this plyo push-up, land like a rubber band, with shoulders strong but flexible and a little bend in your elbows,” Horton suggests. Resist any urge to modify the plyo push-up by starting on your knees. In fact, only add the plyo part if you can do 15 or more consecutive push-ups, Horton says. Standard push-ups are a fine substitute here.

7. Duo Plank Jack

A.

Start on floor in plank position with feet together. Jump feet wide, then back in. Bend right elbow and lower forearm to floor, then left, coming to forearm plank.

B.

Jump feet wide, then back in. Plant right palm on floor, then left, and push up to complete 1 rep. Repeat, this time starting with left elbow. Do 10 reps, alternating sides.

Sets:

1

Reps:

10 per side

8. Plankroll V-Sit

A.

Start on floor in plank position. Lower body fully to floor. Roll over left shoulder onto your back and curl into a tight ball, then sit up, and extend arms and legs forward at 45 degrees so body forms a V position.

B.

Reverse motion back to start position to complete 1 rep. Repeat, this time rolling over right shoulder. Do 10 reps, alternating sides.

Sets:

1

Reps:

10 per side

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