By Fit Sugar

I love push-ups. Dropping and doing 20 makes me feel strong and tough. But as Lauren my Equinox trainer reminded me, it’s important to offset all the pushing with some pulling. Although the glorious push-up feels like a full body exercise (it certainly works your core), it primarily works your chest and arms. When the pecs get too tight, they pull your shoulders forward, which is not only unattractive but puts the shoulder joint in a compromised position and can lead to injury. Ouch. To maintain balance in your upper body, be sure to mix it up. Here are a few push-to-pull workout combination to add to your fitness life:

• Push-ups followed with sprints on a rowing machine. Be sure to read up on proper rowing technique if you’re unfamiliar with the machine.
• Chest press with bent over rows, or go more full body with a tipping row to challenge your balance and work your lower body too.
• The versatility of the cable pulley machine means you can combine pushing and pulling into one fluid move. Start facing the machine, and begin with a standing row. When you have pulled your hand to your chest, rotate away from the machine and push your arm out. It feels a bit like you’re drawing a sword (pull) and then thrusting it out (push).

In my experience the muscles on the front of the body, the ones that pull you into the fetal position, are much stronger than the muscles on your back. Be sure to work that pulling motion to strengthen your upper back, especially the rhomboids. Remember, if it’s an exercise you tend to avoid, it’s probably one your body needs the most.

Here are 12 reasons you shouldn’t live another day without hitting the weights.

You’ll Lose 40 Percent More Fat

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

You’ll Burn More Calories

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

Your Clothes Will Fit Better

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

Your Diet Will Improve

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

You’ll Handle Stress Better

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

You’ll Be Happier

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

You’ll Build Stronger Bones

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

You’ll Get into Shape Faster

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

Your Heart Will Be Healthier

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

You’ll Be Way More Productive

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

You’ll Live Longer

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

You’ll Be Even Smarter

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Alright ladies, which of us doesn’t absolutely love chocolate?  That delectable treat is almost even more enticing when we are trying to lose weight and cut out deserts.  Well, you may be in luck!  Research supports that having chocolate milk post-workout may indeed be good for you.   You don’t even have use up one of your cheat meals to indulge… now, that is sweet to my ears!

iStockphoto.com

To get the best results from your training, ensure that your post-workout drink or meal is up to par. After your workout, your body is most receptive to using amino acids to repair muscle tissue, while using carbohydrates to restore muscle glycogen.

One of the best post-workout options is chocolate milk. Most prepared chocolate milk beverages are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to regular skim milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.

Do make note, though, that different brands will vary in total calorie content, so even across the 1% varieties, the fat content may be the same, but total calorie content (typically ranging from 90 to 200 per 250 ml) will differ.

Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.

Protein Content

Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you’ll want to consume between 15 and 25 grams of protein after a workout, which equates to 500 to 750 ml of chocolate milk.

Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.

Finally, another reason why post-workout chocolate milk is beneficial is because cow’s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.

Carbohydrate Content

Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20 to 25 grams of carbohydrates. The highest carb count is found in Hershey’s 2% Chocolate Milk, which rings in at 31 grams, while Hood’s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).

This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue and replenishing the energy stores for your next workout. Without this insulin spike, you’re going to be looking at a slower recovery period, which could mean more time out of the gym.

A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects consumed either chocolate milk or a carbohydrate replacement fluid post-workout.

More reasons to include chocolate milk in your post-workout routine…

It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.

Calcium Content

Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the “power stroke” — when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.

By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.

milk it

Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage — consider using simple chocolate milk instead.

References:

• Armstrong, D. (2007) Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of isonitrogenous and isoenergetic soy-protein beverage. American Journal of Clinical Nutrition. Vol. 85, No. 4; 1031-1040.
• Hulmi, JJ. Et al. (2008) Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids, July 27.
• Fly, A.D. et al. (2006) Chocolate milk as a post-exercise recovery aid. International Journal of Sports Nutrition and Exercise Metabolism. 16; 78-91.
• www.calorieking.com
• www.askmen.com

What do four hooves, two wheels and one pyramid have in common? If you are an indoor cycling enthusiast read on. You will learn the ways in which adapting the principles of dressage horsemanship can help improve your cycling workout in a few simple steps.

To begin, the word “dressage” is a French word meaning training. If you’re unfamiliar with dressage as a sport, picture this: The top horses in dressage can be compared to the Lance Armstrongs of cycling. Fit, athletic, disciplined. You get the picture. Of course, these horses have riders (amazing athletes themselves) who use a specific methodology to improve their horse’s athletic performance through progressive conditioning. Their training tool is a “Pyramid of Training” that is comprised of six building blocks which is constructed to help both athletes achieve the highest level of performance. When adapted to indoor cycling, this “Pyramid of Training” will help a cyclist improve strength, endurance and overall performance.  Dressage riders work their horses daily approximately 40 to 60 minutes, similar time to an indoor cycling class, applying the six building blocks of this pyramid to their workout.

PYRAMID OF TRAINING
In this article we will walk you through the pyramid of training and show you how to use the building blocks to improve and enhance your workout. We will contrast the dressage riders’ approach to conditioning their horses in order to compete internationally and represent their country in the Olympics to how you can get the most out of your aerobic indoor cycling workout. By adapting and applying this standard framework and its building blocks to your indoor cycling, we believe it will result in a more focused and effective conditioning exercise.

COLLECTION
(Muscle Memory and Self Carrage)

STRAIGHTNESS
(Alignment and Balance)

IMPULSION
(Increased Thrust and Lift)

CONNECTION
(Mind-Body with the Bike)

RHYTHM
(With Energy and Tempo)

RELAXATION
(Mentally and Physically Free from Tension)

RELAXATION
Let’s start with the base of the Pyramid; Relaxation. The foundation of the Pyramid demands the indoor cyclist achieve physical and mental freedom from tension.  (The authors acknowledge this is difficult ) It begins with proper bike set up and proper form while in the saddle. Take an inventory from head to toes to dispel any stiffness and encourage a light feeling throughout the body. Softness at the hands, elbows and neck should be at the forefront of your preparation. As you enter the class setting, do your best to leave the real world behind. Prepare to receive instruction and focus on the music which plays an important role in your relaxation. For the dressage rider and their horse, its a mental state of looseness and suppleness minimizing muscular tension.

Practice moving slowly between the three positions on the bike initiating a rehearsal effect, preparing yourself for an unconstrained mental and physical workout.  During class, particularly during the challenging portions, keep relaxation at the forefront of your mind. Proper breathing is an essential component of your workout; regular, deep breathing (preferably in through the nose and out through the mouth) contributes to relaxation and endurance. Relaxation is a component of all the other blocks of the training scale and is critical throughout your workout.

RHYTHM
Rhythm refers to the regularity of peddling (cadence) and body movement. It requires a solid level of energy and feeling for the tempo. The goal is to maintain the rhythm at increasing levels of resistance and in the transitions between all three riding positions. As resistance is increased, in the case of hills and jumps, the goal is to increase energy output without sacrificing rhythm. For the dressage horse, rhythm is expressed with energy and a tempo that allows for balance and self -carriage.  A consistent rhythm is built on the foundation of relaxation, ignoring your body’s discomforts. Music plays an important role in rhythm; finding the down beat will help your body get in harmony with the rhythm and help maintain a consistent cadence and smooth pedal stroke. Through rhythmic breathing your heart rate is better controlled and you are better able to to deliver oxygen to your muscles. As your energy output is increased, even and consistent breathing will assist you in working within your training zones and in developing the relevant muscles.

CONNECTION
Connection refers to the mind/body connection with a horse, or in our case, your bike. We can translate a dressage rider’s connection to a horse’s mouth to a cyclist soft and steady connection with the handlebars. Handlebar height should be adjusted for comfort paying special attention to your back. In addition, the proper placement of feet on the pedals, whether cages or clips are used, will allow you to “feel” the bike and improve your balance. Also important, the balls of the feet should be in proper position with body weight evenly distributed and balanced. Alignment, beginning in your mind and continuing with your body, will help you maintain proper connection with your bike and help to avoid bad habits such as tension in hands and forearms, favoring one leg, locking knees etc, all of which cause fatigue.

As instructors ask for transitions between the three bike positions, proper connection will facilitate smooth and seamless transitions, regardless of how quickly you are asked to perform them. We define seemless transitions when the cyclist moves between the three positions relying on their legs and core. Regardless of the time and speed between transitions, your body should be free from tension, especially your shoulders and neck ; hands , arms and elbows should be soft and used only to maintain balance. Extended seemless transitions become more difficult as the body fatigues.  When you combine a relaxed mental focus and rhythmic body, your transitions will define the extent and depth of your conditioning. Similarly, the dressage rider is regularly trying to improve on the transitions between the horse’s gaits which requires practice to improve the horse’s conditioning.

IMPULSION
For the dressage rider and indoor cyclist, impulsion is more than an issue of speed. Defined, impulsion combines pushing power and carrying power. Lift of your entire body as you push and pull the pedals energetically. When cyclists are inspired by the music or instructed to add resistance to the fly wheel, you will recruit more energy adding strength to the movement while maintaining the rhythm and cadence. In an interval class, the cyclist will increase cadence, perhaps “double time”, with added impulsion, animation and balance. Impulsion is not a finite term and is created and improved upon by training. As your conditioning improves you will increase your impulsion and extend it throughout your workout at increasing levels of resistance.

STRAIGHTNESS
Straightness refers to the technical aspects of cycling. It is common for most people to have a “dominant” side to their body; one side is typically stronger and/or more flexible than the other. Achieving muscular balance and symmetry is the objective in the straightness portion of the Pyramid.

Instructors will begin class by explaining the proper positioning on the bike. (We will assume your bike is set up correctly for your body; your seat and handlebar settings are correct) Cyclist should focus on maintaining the correct angles of hips, legs and feet, minimize side to side movement and ensure your arms, legs and hands are aligned with their body and legs. With proper alignment you will not only ride with greater comfort but will avoid unnecessary injuries.

Of course straightness is dependent on relaxation and minimal tension in the body.  Also, as the body fatigues, the cyclist will often lose straightness which diminishes the quality of the workout. However, as the cyclist builds strength, their straightness and overall symmetry improves. Straightness, alignment and balance are critical to transitions. As the cyclist moves between first, second and third position and performs jumps they should focus on straightness to build energy and inertia to obtain seamless transitions. The body feels light and there is an easy movement of the entire body between the riding positions. Proper transition work is a very important element in strength building. For the dressage horse, it is this inertia that builds the muscles and adds strength.

COLLECTION
Collection is the sixth and final building block of the training scale and is the highest achievement of the dressage rider and their horse. It is the synthesis of all the building blocks in the training scale, and achieved is only when the other five elements are progressively developed. For the cyclist it is an accumulation of the core mental and physical skills that result in muscle memory and self carriage. It can be seen as a combination of emotional and physical strength to ride an entire class effortlessly yet achieve an intense workout. It results in minimal recovery time following the most challenging portions of your ride fightning off fatigue and encouraging perfect form.  As an illustration, the cyclist will fight through moments of tired legs, shortness of
breath or tension in their back to ride transitions in proper balance and alignment and complete the class with animation and energy. Collection also means that the cyclist will be able to increase resistance, ride in a rhythmic and relaxed manner and maintain designated cadence throughout the entire class and, of course, end with a big smile!  A dressage horse and rider show collection through increased engagement, lightness of the forehand, and self-carriage. The horse will have elevation, and be ridden almost entirely with the riders seat, aids of the legs, and hands that are extremely light.

CONCLUSION
We have chosen to introduce the Dressage training scale Pyramid to the indoor cyclist in our belief by progressively adapting to the building blocks of the Pyramid, cyclists will notice a significant improvement in their conditioning. The Pyramid is a classical training tool that when applied to indoor cycling communicates techniques in a logical and orderly way to enhance a rider’s workout. It is the interconnection of the building blocks that spells out the road map for the rider to burn more calories, burn more fat and strengthen their bodies. We believe that the Pyramid of Training is not only a general guideline and framework to progressive training of the cyclist, but also an important tool for getting the most our of each indoor cycling class.

PYRAMID OF TRAINING CHECKLIST
Relaxation
Dispel stiffness and aches
Sustain a softness and light feeling in your elbows, shoulders, hands, neck and back
Concentrate on music to help relieve mental tension and to forget about your “to-do” list
Breath regularly and properly(through the nose out the mouth)
Rhythm
Maintain regular and controlled cadence
Amplify energy as resistance increases
Listen for the music’s down beat to support a smooth pedal stroke
Augment controlled breathing
Connection
Balance hands and feet position regularly to reinforce proper alignment
Recognize and avoid bad habits ( i.e. tension in elbows and neck )
Facilitate smooth and seamless transitions using your legs and core
Focus mentally to work-through fatigue
Impulsion
Add resistance and energy to challenge yourself
Concentrate on pushing and pulling the pedals
Increase cadence and resistance yet maintain relaxation and rhythm
Straightness
Reinforce muscular balance and symmetry
Maintain correct angles of hips and legs
Minimize side to side movement
Stay light in your hands especially when doing transitions between
positions
Collection
Achieve mental stability and focus for the entire class
Rely on muscle memory for an intense workout
Fight-off fatigue maintaining perfect form
Fortify workout using the highest degrees of resistance

Quick Home Dumbbell Workouts

Happy Monday!  Did you watch Super Bowl yesterday?  Brent did, I half-watched.

So for this week’s “News, Facts & Fitness Monday”, I figured it was time for some more workouts!  It seems like many of you do a lot of workouts at home (especially the moms).  DVD’s are great, and I’m a big fan of P90X, Insanity, etc.  Even if your using these videos (for cardio, or weights, or both), and your wanting to get lean, you need to use heavy enough weights and make it challenging!  I use 15 lb dumbells for majority of exercises.

For all these workouts, go as heavy as you can.  10-15 lb dumbells.

PLEASE PLEASE, don’t waste your time with 3-5 lb weights!  Is this YOU?

I didn’t think so….give the 3 lb weights to your grandmother!!!!

If your not sure what some of the exercises are, just google it, there are tons of cartoon graphics and video’s out there to demonstrate.

These workouts are quick, you should be able to bang one off sometime through the day or evening. You don’t need a video or music.  Just have it printed out and handy!

To makeup a workout week, you could do this split, plus a little bit of cardio 2-3 times a week.  Pair that with a clean diet and you are well on your way to some results!!!

NOTE: * Superset means no rest in between.  Do the two exercises back to back, then a short rest.

Shoulders/Biceps

3 set of each series 10-12 reps

1) Shoulder Press—superset with Bicep Curls
2) Lateral Raises—superset with Hammer Curls
3) Front Raises—superset with Concentration Curls
4) Upright Row—superset with V-Raises

Back/Triceps

3 sets of each series 10-12 reps

1) Tricep Dips—superset with Dumbbell Single Arm Row (10 per side)
2) Pushups—superset with Bent Over Reverse Flies
3) Dumbbell Kickbacks—superset with Deadlifts
4) Overhead Tricep Extension—superset with Pushups

Legs

3 sets of each 12-15 reps, using dumbbells

1) Half Squats
2) Alternating Lunges (12-15 per leg)
3) Walking Lunges
4) Pump Lunge (12-15 per leg)
5) Deadlifts

——

Hope these help!  Let me know what you think in the comments below.  Enjoy your week!

Bob Stefko

By Marianne Magno
From: FitnessMagazine.com

Blueberries

This low-profile berry was ranked number one in antioxidant activity by the U.S. Department of Agriculture compared to 40 common fruits and vegetables. The antioxidants in blueberries protect you from premature aging, so add half a cup to your yogurt or cereal every day.

Start your day with a healthy breakfast of blueberries and whole grain waffles. Get the recipe here!

foodcollection.com

Wild Salmon

Wild salmon — not farm-raised — is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure. The vitamin D in salmon keeps your bones and teeth strong and healthy, too. You won’t have a problem adding salmon to your diet since there are hundreds of ways to enjoy this beauty superfood. Try it grilled, baked, in your pasta, with a salad, in sushi, or just with a side of asparagus.

Add strawberries and fettuccine to salmon for a delicious dinner

Chris Gallo

Spinach

This leafy green vegetable is rich in nutrients and antioxidants. Spinach is loaded with lutein, which keeps your eyes healthy and sparkling. Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. Trade your lettuce for spinach, or saute spinach for a quick, healthy side.

Marty Baldwin

Oysters

The jury’s still out on whether oysters are really aphrodisiacs, but they are a good source of zinc, which aids in skin cell renewal and repair. Zinc also keeps your nails, hair, and eyes healthy. Who needs an aphrodisiac when you look and feel beautiful?

Scott Little

Tomatoes

Tomatoes are the best source of the anti-aging antioxidant lycopene. Surprisingly, lycopene in tomatoes is more easily absorbed by your body when it is cooked or processed, so make sure to stock up on canned tomato sauce, tomato juice, and ketchup.

Blaine Moats

Walnuts

You don’t need to eat cupfuls of walnuts to enjoy their many benefits: smoother skin, healthy hair, brighter eyes, and strong bones. Get your daily dose of nutrients like omega-3 fatty acids and vitamin E by eating a handful by themselves or throwing some in your salad, pasta, or dessert.

Dean Schoeppner

Kiwis

This small, brown, fuzzy fruit is loaded with vitamin C and antioxidants, which keep skin firm, help prevent wrinkles, and are great for healthy bones and teeth. The antioxidants in kiwis also protect you from cancer and heart disease.

Blaine Moats

Dark Chocolate

We won’t judge you if you keep a secret stash of chocolate in your purse or desk (or both). In fact, we recommend you do — especially if you’re willing to share. Dark chocolate helps skin stay hydrated and protects skin from sun damage, and contrary to popular belief, chocolate does not cause acne. Before you make a mad dash to Godiva or Ghirardelli, however, keep in mind that the best kind of chocolate has a high flavanol content and should be at least 60 percent cacao.

Ted Morrison

Yogurt

One cup of low-fat yogurt has more calcium than a cup of fat-free milk, which is great for your posture, nails, and teeth. Mix it with fruit or granola for a healthy breakfast or that essential midafternoon snack.

Blaine Moats

Sweet Potatoes

You should be eating this superfood more often than just at Thanksgiving. Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging.

Hate them mashed? Try them cut up and roasted with herbs or onions for an easy, awesome side.

Originally published on FitnessMagazine.com, September 2008.

Fitnessmagazine.com

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