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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/get_slim_sculpted_and_healthy_in_one_workout

Get Slim, Sculpted & Healthy in One Workout

Squat Power Clean


A

B
  • Reps:
  • Body Parts: Back, Butt, Legs, Shoulders
  • Equipment: Free weights

A

Stand with feet shoulder-width apart and hold a Body Bar in front of thighs, hands shoulder-width apart and palms facing back. Squat halfway, maintaining the natural curve of your spine. Squat lower (keeping your weight in your heels) as you hoist the bar up so it rests on your shoulders, elbows pointing forward and palms facing up.

B

Squeeze glutes to stand up quickly, then press bar overhead to complete 1 rep. Hold for 1 count, then return to starting position and repeat. Do 8 to 12 reps.

Chest Press


A

B
  • Reps:
  • Body Parts: Chest, Biceps, Arms, Shoulders
  • Equipment: Free weights, Balance Ball

A

Holding a dumbbell in each hand, lie with your shoulders centered on a stability ball so head is supported. Place feet shoulderwidth apart and extend arms over chest, palms facing each other.

B

Simultaneously bend your right elbow to lower the weight next to your right shoulder as you lower left arm out to the side to shoulder level, elbow slightly bent and palm facing up. Hold for 1 count, then bring both arms over chest again and repeat, switching arm positions, to complete 1 rep.

Moving Push-Up


A

B
  • Reps:
  • Body Parts: Shoulders, Core, Arms
  • Equipment: Balance Ball

A

Lie facedown on a stability ball and walk hands out until shins are resting on top of ball and hands are shoulder-width apart. Keep hips lifted so body is aligned from head to heels.

B

Bend elbows and lower chest toward ground. Push up and walk hands back until thighs are on ball; walk forward again and repeat.

Dynamic Lunge


A

B
  • Reps:
  • Body Parts: Butt, Core, Legs
  • Equipment: Free weights

A

Stand with feet hip-width apart and hold a Body Bar lightly across your upper back and shoulders with hands slightly wider than shoulders, palms facing forward. Keeping torso upright, lunge forward with right leg, knee aligned over ankle.

B

Push off your right foot and lunge back with right leg to complete 1 rep. Hold for 1 count, then repeat.

Side Plank


A

B
  • Reps:
  • Body Parts: Triceps, Shoulders, Hamstrings, Butt, Back, Abs
  • Equipment: No equipment

A

Lie on right side with legs straight and feet stacked and hold a dumbbell in left hand on top of left thigh. Place right elbow directly under right shoulder and prop yourself up on your right forearm. Lift hips and pull abs in tight so body is aligned from head to heels.

B

Keep core muscles tight and avoid sinking into your right shoulder as you lift left leg to hip height. Lower leg (keep hips up) and repeat.

Triceps Dip on Ball


A

B
  • Reps:
  • Body Parts: Core, Triceps
  • Equipment: Balance Ball

A

Sit on a stability ball with knees bent, feet fl at, and hands resting on ball next to hips. Straighten elbows to lift hips, shift forward slightly, and move feet farther away from ball (the straighter your legs, the harder the move).

B

Bend elbows and lower hips toward ground. Press up and repeat.

Banded Dead Lift


A

B
  • Reps:
  • Body Parts: Back, Biceps, Butt, Hamstrings
  • Equipment: Resistance Band

A

Hold a handle of a resistance tube in each hand at sides, palms facing in, and stand on the center of the tube with feet hip-width apart. Lean forward from hips about 45 to 90 degrees, maintaining natural curve of spine. (If tube is loose, choke up on it until it’s taut.) Bend elbows and draw hands to your sides.

B

Keeping arms still, squeeze glutes to return to standing position. Lower arms; repeat.

Hopscotch


A

B
  • Reps:
  • Body Parts: Butt, Legs
  • Equipment: No equipment

A

Stand with feet hip-width apart and lower into a half-squat. Keeping arms at sides or out slightly to aid your balance, lift left foot off ground. When you feel stable, jump forward and slightly to the left on your right foot, then forward and to the right, still on right foot.

B

Do 8 to 12 zigzag hops, then turn around, switch legs, and hop back to starting position].