By Jessica Smith for Shape.com
The secret to slimming down isn't adding more cardio -- it's serious strength training! Rev up your metabolism and burn more calories around the clock with this muscle-making circuit.
How it works: Perform each exercise back-to-back, resting 30 to 45 seconds between moves as needed. Complete three circuits total.
You will need: Free weights, medicine ball
1
Med-Ball Plank
Vanessa Rogers Photography
Sets: 3
Reps: 45 seconds
Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.)
Reps: 45 seconds
Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.)
2
Long-Lunge Row
Vanessa Rogers Photography
Sets: 3
Reps: 10
A: Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips and keeping spine naturally straight and abs engaged.
B: Extend right leg as arms row behind body, bending elbows and pulling weights in by sides and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side.
Reps: 10
A: Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips and keeping spine naturally straight and abs engaged.
B: Extend right leg as arms row behind body, bending elbows and pulling weights in by sides and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side.
3
Pushup To Side Plank
Vanessa Rogers Photography
Sets: 3
Reps: 10
A: Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.
B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
Reps: 10
A: Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.
B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
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4
Alternating Press March
Vanessa Rogers Photography
Sets: 3
Reps: 20
A: Stand with feet together holding a dumbbell in front of chest with both hands.
B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
Reps: 20
A: Stand with feet together holding a dumbbell in front of chest with both hands.
B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
5
Med-Ball Slams
Vanessa Rogers Photography
Sets: 3
Reps: 10
A: Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.
B: Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.
Reps: 10
A: Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.
B: Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.
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Before You Go
