What if someone told you that you could do a full sculpting workout and cardio all in 20 minutes? What if in just four you could tone your biceps, triceps, shoulders, chest, upper back, lower back, abs, inner thighs, outer thighs, glutes, quads and calves in just four moves? Too good to be true? Not if you multitask with 15 reps of three sets below.
Six-Part Plie: (Tones inner thighs, quads, glutes, calves, biceps, core and shoulders.) Stand with feet wider than hip distance apart, toes pointed out at 45 degrees. Hold 5- or 10-pound weights in each hand. As you perform the inner thigh/quadriceps/glute plie squat, lower the hips toward the floor, bending knees at 90 degrees, so at the lowest point the knees are directly over the ankles. As you stand back up, lift the arms to a bicep curl. Continue to press the hands to the sky for a shoulder press and rise up onto the balls of your feet to work the calves. You should keep the feet wide and being a little off balance causes the core to kick in and hold you up, so contract the abs during the move and repeat.
Triceps side plank thigh lift: (Sculpts abs, triceps and outer thigh) Lay on your side balancing on the left forearm and bend left knee underneath you. Lift the hips off the floor. Lift extended top leg (the right) and with a 3-to 5-pound weight in your right hand. Push the weight from behind your neck to the sky, keeping your elbow stacked over your shoulder the whole time. Lower the weight behind your neck and extended the leg back to the ground at the same time for one rep. Repeat 15 times and then perform the move on the other side for one set.
Airplane: (Sculpts and strengthens back and back of legs) Lay on your stomach with arms extended at shoulder level so that the body forms the letter “T.” Lift head, shoulders, hands, chest, knees and feet off the floor and hold for an upper back, lower back, glute and hamstring extension. Lower to the floor for one rep. Repeat 15 times for one set. (Trainer’s tip: keep looking at the floor, don’t lift chin up to look in front of you, but instead keep looking at the floor to keep the spine in line.)
CardioSculpt Squat Thrust: (Melts fat, increases metabolism, tones pectorals/chest muscles, firms shoulders, tightens abs and tones quads, glutes and calves.) Perform this move to an eight count with your favorite up-tempo music. Do two jumping jacks, touch the floor with your hands and jump back to a plank, do a push-up, jump back to standing. Repeat 15 times for one set.