Say farewell to flab! You can still firm your arms, abs, butt, and thighs in time for summer. Our plan, based on new research from Ithaca College, triples your toning results and scorches over 500 calories per session. Just grab an exercise band and a set of dumbbells, a combo that scientists found provided three times the sculpting power of ordinary weight routines.
According to study author Gary Sforzo, Ph.D., your muscles typically work their hardest during only one part of each move, but adding bands keeps the pressure on from start to finish for significantly faster sculpting.
Our total body workout pairs this unique technique with moves to tackle all your trouble spots. To slim down while you firm up, we’ve added cardio bursts to keep your calorie burn high, plus fun summer activities that let you melt fat while enjoying time with friends and family. The end result: You’ll lose inches all over, give your metabolism a major boost, sculpt sexy muscles, and drop up to two sizes by the 4th of July—without dieting!
The expert: Fred Engelfried, a certified instructor and 2008 Trainer of the Year at the Sports Club/LA in Los Angeles, developed this routine.
Workout at a Glance
- What you’ll need: A mat, pair of 3- to 5-pound dumbbells, and 5-foot resistance band ($5; spri.com; go to “Shop By: As Seen in Prevention“).
- Three times a week: Do the 50-minute Triple Toning Circuit on non-consecutive days. This pairs total body-sculpting moves using the band-dumbbell combo with heart-pumping cardio bursts to send your metabolism soaring.
- Three or four times a week: Pick a Summer Calorie Blaster (see end of article) to keep your body in fat-burning mode 24-7 and prevent boredom.
- For even faster results: Cut 250 calories a day from your diet to boost your weight loss by about 50 percent.
Triple Toning Circuit
|0:00||Warm up (march in place)|
|5:00||Move 1: Overhead Lift (right) (15-20 reps)|
|5:45||Cardio burst: Jog or jump in place|
|6:45||Move 2: Lunge Repeater (10-12 reps per side)|
|8:30||Move 3: Sword Draw (10-12 reps per side)|
|10:15||Move 4: Tabletop Balance (10-12 reps per side)|
|12:00||Move 5: Scissor Press (10-12 reps per side)|
|13:45||Move 6: Power Wood Chop (10-12 reps per side)|
|15:30||Move 7: Chest-Press Crunch (15-20 reps)|
|17:15||Move 8: Knee-Up Row (10-12 reps per side)|
|19:00||Repeat minutes 5:00-19:00 twice|
|47:00||Cool-down: March in place|
|50:00||FinishTriple Toning Moves
1. Overhead Lift
Firms shoulders, back, butt, legs
Stand with feet shoulder-width apart, band anchored at ground height in front of you. Hold ends of band and a dumbbell with both hands. Bend knees and hips to sit back into a squat (keep knees behind toes), arms outstretched at waist height. Stand up as you raise hands overhead and life heels off floor. Pause, then lower to squat again. Do 15 to 20 reps.
2. Lunge Repeater
Firms biceps, hips, butt, thighs
Stand with feet hip-width apart, center of band under right foot. Hold one end of band and a dumbbell in each hand, arms at sides, palms facing in. Bend elbows and curl hands toward shoulders, rotating arms at sides, palms facing in. Bend elbows and curl hands toward shoulders, rotating arms so palms face chest [L].
Straighten arms and take a big step backward with left leg, bending both knees to lower into a lunge with right knee directly over ankle, arms extended to front [R]. Step back to start and repeat. Do 10 or 12 reps per side.
3. Sword Draw
Firms shoulders, back, arms, front and sides of abs, butt, thighs
Stand to right of band anchored near ground, one end of band and dumbbell in right hand at left hip. Slowly sit back into a squat, rotating torso slightly left [L].
Stand, pulling band across body toward upper right, arm straight [R]. Return to start and repeat. Do 10 to 12 reps per side.
4. Tabletop Balance
Firms arms, abs, butt
Start on hands and knees with back straight, abs pulled in. Hold a dumbbell and one end of resistance band, anchored at ground height in front, in right hand with arm bent 90 degrees and elbow by side [L].
As you straighten right arm and press dumbbell back, extend left leg straight back, squeezing glutes [R]. Slowly lower leg and dumbbell. Do 10 to 12 reps per side.
5. Scissor Press
Firms shoulders, back, butt, hips, thighs
Stand with feet in a split stance, left foot about 2 feet in front of right. Anchor one end of band under left foot and hold other end along with dumbbell in left hand at shoulder height (palm facing in). Bend both knees to about 90 degrees [L].
Straighten to stand, simultaneously pressing dumbbell straight overhead [R]. Lower dumbbell as you bend knees. Do 10 to 12 reps per side.
6. Power Wood Chop
Firms front and sides of abs, butt, inner and outer thighs
Anchor band overhead and stand to right side of anchor point. Hold band and dumbbell with both hands in front of you [L].
Step sideways with right foot and bend only that knee into a side lunge (both feet pointing forward) while rotating torso to right and pulling band down toward right hip [R]. Return to start. Do 10 to 12 reps per side.
7. Chest-Press Crunch
Firms chest, abs
Lie with knees bent, feet flat on floor, band centered under upper back. Hold one end of band and a dumbbell in each hand at chest level, elbows bent to sides. Press arms straight overhead. Keeping arms straight, contract abs to raise head with shoulders off floor. Lower to start. Do 15 to 20 reps.
8. Knee-Up Row
Firms chest, absWith band anchored under left foot, hold dumbbell and both ends of band in left hand, arm down and slightly forward.
Stand on left foot, right leg extended behind you, toes just touching the floor.
Bend elbow to pull left hand toward chest while raising right knee to hip height or higher.
Return to start.
Do 10 to 12 reps per side.
13 Summer Calorie Blasters
Burn fat without missing out on summer fun! Try these warm-weather activities three or four times a week to effortlessly amp up your weight loss and stay motivated.
* Calorie burn based on a 150-pound person
Something to look forward for…. Let’s start today and get healthy!!!