The Slimmer in 7 Days Workout

Fitnessmagazine.com

Article Courtesy of
Fitness Magazine
This workout combines strength and endurance training exercises to burn maximum calories and firm every inch of flab fast.

How It Works

Need to get fit fast? We asked top instructors from 24 Hour Fitness club’s sweatastic 24 S.E.T. class to give us their favorite toners for this one-week, whip-you-into-wow plan. “The results you get from the combination of strength and endurance training [S.E.T.] that’s built into these total-body moves are far superior to anything else I’ve seen,” says veteran instructor Jill Aucoin in Arvada, Colorado. No wonder: You’ll burn 300 calories per 35-minute session — as much as by jogging — and firm every inch of flab.

Perform this circuit twice — start over after completing the first round — in the order shown, alternating the faster-paced cardio endurance bursts called Movers (using 2- to 5-pound weights) with the sculpting strength exercises called Shapers (using heavier 6- to 10-pound weights). Keep your rhythm as snappy as you can for the Movers while maintaining good form; take it slow for the Shapers and try not to pause between exercises. Beginners can use one set of the lighter (2- to 5-pound) dumbbells throughout or perform the Movers without weights. Do three Mover-Shaper workouts during the week on nonconsecutive days. On days in between, pick one of our Faster Calorie Blaster sessions or do 30 minutes of your favorite cardio.

What You’ll Need: Two sets of 2- to 10-pound dumbbells.

Mover: Foosball Kick

Targets: Abs, butt, and quads

  • Stand holding a lighter dumbbell in each hand and bend elbows to bring weights near rib cage, palms facing each other.
  • Keeping weights tucked by ribs throughout move, tighten abs as you lift bent right knee up to hip height, then kick forward with right foot.
  • Bending right knee again and keeping it at hip height, immediately hinge forward slightly from hips and do a rear kick, extending right leg behind you, foot flexed. (Beginners can touch their right toes to floor between kicks for balance.)
  • Straighten up, bringing right knee forward, and repeat sequence.
  • Quickly alternate front and rear kicks until you’ve done 10 of each. Switch legs; repeat.


Shaper: Stork Stand with Curl

  • Stand on right leg with left leg bent behind you, holding a heavier weight in each hand, palms facing fronts of thighs.
  • Lean slightly forward from hips for balance.
  • Bend elbows to slowly curl weights to chest level, palms facing floor.
  • Lower weights to start.
  • Do 12 reps. Switch legs; repeat.

Mover: Sidestep Squat with Row

Targets: Upper back, biceps, butt, and legs

  • Stand with feet hip-width apart, holding a light weight in each hand, elbows slightly bent, palms facing fronts of thighs.
  • Step out to right with right foot (so feet are shoulder-width apart), and keeping knees aligned over ankles, sink into a squat as you bend elbows out to sides to bring weights up to chest level, palms facing floor.
  • Quickly step back to start position by pressing off right foot, lowering weights as you go.
  • Do 8 reps. Switch sides; repeat.

Shaper: Reverse Lunge with T-Raise

Targets: Shoulders, butt, hips, quads, and calves

  • Stand with feet hip-width apart, holding a heavier weight in each hand, arms by sides.
  • Take a giant step back with right leg and sink into a lunge so both knees are bent 90 degrees as you raise arms straight out to sides at shoulder level, palms facing floor.
  • Hold for 1 count, then lower arms as you step right foot forward to return to start position.
  • Do 12 reps. Switch legs; repeat.

Mover: Cancan Kickback

Targets: Triceps, abs, hips, and legs

  • Stand on left leg with right toes touching floor several inches in front of you, holding a light weight in each hand, arms extended slightly behind butt, palms facing in.
  • Engage abs and lift straight right leg to hip height as you simultaneously press both weights up behind you, keeping arms straight. (Lift arms as high as you can without rounding back.)
  • Quickly return to start and repeat.
  • Do 15 reps. Switch legs; repeat.

Shaper: Woodchop Plie

Targets: Arms, butt, hips, legs, and inner and outer thighs

  • Stand with feet hip-width apart, toes pointed slightly outward, holding a heavier weight in each hand.
  • Bring both hands over left shoulder, elbows bent, dumbbells near left ear.

Mover: Hands-Up Front to Rear Lunge

Targets: Shoulders, butt, and legs

  • Stand with feet hip-width apart, holding a lighter weight in each hand straight overhead, palms facing forward.
  • Keeping arms overhead throughout, lunge forward with right leg, right knee bent 90 degrees and aligned over ankle, left knee bent 90 degrees toward floor.
  • Quickly push off with right foot and immediately step it backward into a rear lunge to complete 1 rep. (Beginners can return to standing position between lunges.)
  • Do 15 reps. Switch legs; repeat.

Shaper: Modified Weighted Hundred

Targets: Abs, deltoids, and lower back

  • Sit on floor with knees bent, feet flat, holding a heavy weight in each hand, palms facing floor.
  • Lean torso back 45 degrees and lift arms forward, keeping them straight, about a foot off floor so weights are on either side of thighs.
  • Keeping abs tight and back straight throughout, pulse weights up and down 1 inch — that’s 1 rep.
  • Do 20 reps. (Build up to 40, depending on your fitness level.)

Mover: Iron Mountain Climber

Targets: Chest, back, and abs

  • Place light weights on floor shoulder-width apart.
  • Grasp dumbbells, palms facing in, and get into full push-up position: shoulders directly above wrists, body balanced on hands and toes in a straight line from head to heels.
  • Maintaining this position, lift left knee in toward chest.
  • Quickly switch legs, bringing right knee toward chest.
  • Alternate lifting each knee in toward chest in a brisk rhythm.
  • Do 8 reps per leg.

Shaper: Wringer

Targets: Shoulders and obliques

  • Holding a heavier weight in each hand, lie on back, arms by sides, palms facing in.
  • Extend left arm straight up toward ceiling and bend knees 90 degrees, lifting feet in air so that shins are parallel to floor.
  • Slowly lower left arm across body to outside of right shoulder as you bring both knees down toward left until they nearly touch floor.
  • Hold for 1 count; return to start.
  • Do 15 reps. Switch sides; repeat.

Faster Calorie Blasters

These low-impact interval routines from Jill Aucoin burn up to 277 calories.

* Beginners can stick to the easier levels suggested

Blaster #1: Stairclimber or Elliptical Machine
Minutes Level
5 Warm up at resistance level of 3 or 4
5 5 or 6
5 6 or 7
10 8 or 9
5 6 or 7
5 3 or 4
Calories burned = 212 (elliptical); 273 (stair)
Blaster #2: Cycling (Outdoor or Stationary Bike)
Minutes Level
5 Warm up at an easy level (10 to 12 mph)
2 Moderate effort (12 to 14 mph)
2 Easy
2 Moderately hard (14 to 16 mph)
2 Easy
2 Hard (16 to 19 mph)
2 Easy
1 Hard, then reverse the order back to start
Calories burned = 277
Blaster #3: Power-Walk or Jog
Minutes Level
5 Moderate walk (3 mph )
5 Moderately fast walk (3.5 to 4 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderate walk (3 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderately fast walk (3.5 to 4 mph)
5 Moderate walk (3 mph)
Calories burned = 161 (walking); 191 (jogging)
*Calories burned are based on a 140-pound woman. 

Your Weeklong Workout Plan

Weekday Exercise
Monday Mover-Shaper Workout
Tuesday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Wednesday Mover-Shaper Workout
Thursday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Friday Off
Saturday Mover-Shaper Workout
Sunday Faster Calorie Blaster or 30 Minutes Favorite Cardio

Originally published in FITNESS magazine, May 2009.


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