This routine will get your heart rate up and sculpt serious muscle so you can feel good taking a naked selfie like our girl Kim K

By Kylie Gilbert
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Even if you never take a naked selfie à la Kim Kardashian, it feels good to look good naked. So we tapped Rebecca Kennedy, Nike master trainer and Barry's Boot Camp instructor, for a total-body workout that will get your heart rate up and sculpt serious muscle. (ICYMI: Kennedy's total-body strength and cardio workout to help you ditch the shapewear is also killer.)

How it works: Perform each drill below for 45 seconds, resting for 15 seconds in between drills. After you've finished the whole workout, rest for 60 to 90 seconds and then repeat three more times for a total of four sets.

What you'll need: Dumbbells (10-15 pounds)

1. Deadlift with Wide-Grip Row


From standing position, drive hips back, keeping upper back flat and a soft bend in the knee. Perform two rows, then stand up to starting position.

2. Renegade Push-up Burpee

Begin in plank position with hands on dumbells. Perform one a row on each side, then one push-up. Finish off by performing a burpee, keeping glutes tight and back flat as you jump feet back to return to plank position.

3. Skull Crusher Bridge


With heels close to glutes, press up into a bridge position with elbows on the ground and dumbells held up at each side. While keeping hips high in bridge position, press dumbells up to the ceiling to perform a chest press, then extend dumbbells back to work the triceps. Lift dumbbells back up, pointing elbows up to the ceiling, then lower back to starting position.

4. Skater Wood Chop


Holding one dumbell to the chest by either end with legs spread wide, sit back into heels while lunging to one side and performing a wood chop. Come back to center, then repeat on the opposite side.

5. Single-leg Push Off


Balancing on one foot, bend forward onto hands, lifting standing heel up. Push back, jump straight up, and repeat. Switch to other foot halfway through.

Comments (2)

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