It's time to throw your weights around! Well, at least swing them. For today's workout of our Bikini Body Countdown , we're adding dumbbells to our sweat session to build some metabolism-boosting muscle. This circuit workout, full of multitasking moves, is incredibly effective for toning your entire body in little time. Learn the details of the exercises, print the workout , then get pumped!
Directions: Warm up with five minutes of light cardio. Grab a set of dumbbells, between five and 10 pounds, and perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.
Back Lunge With Overhead Press
This moves challenges your balance to fire up your core immediately! Plus it tones your shoulders and your butt.
- Stand on your left leg with your right knee up. Bring both weights overhead to start.
- Step your right foot back coming into a lunge, making 90-degree angles with both knees, and lower the weights to the side bending your elbows to 90 degrees.
- With control, push off your right foot, bringing your right knee forward while pressing the weights over head, with palms facing out. This completes one rep.
- Do 10 reps, and then switch legs.
Side Plank With Reverse Fly
Side planks tone the muffin top, and adding the reverse fly into the mix not only challenges the abs a bit more, but also tones the back of the shoulder. Squeeze your inner thighs together for added stability.
- Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
- Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
- If you feel unstable in this position, split your legs bringing your right leg forward to steady yourself.
- Do 10 reps before switching sides.
No kettlebell? No problem. Grab your heavier dumbbell or double up to feel the power of your center to get swinging, but remember: this is not an arm exercise. It is all about the legs, butt, and abs.
- Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat bringing the dumbbell between your legs keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
- Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
- Inhale and allow the weight to fall between your legs, returning to the squat. This completes one rep.
- Do 20 reps.
Plank With Row
Work your arms and abs while improving your posture with this simple move.
- Start in a plank position holding a weight in your right hand.
- Keep your torso stable as you pull your elbow toward the ceiling squeezing your right shoulder blade toward your spine.
- Lower the weight to the floor with control to complete one rep.
- Complete 10 reps, then switch sides.
Deep Squat With Overhead Reach
Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder.
- Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands.
- Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead.
- Lower your arms as you straighten your knees to stand; this completes one rep.
- Do 15 reps for a set.
Warrior Three Triceps Extension
Work your glutes and core while tightening the backs of your upper arms.
- Stand on your left foot, lean forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute and bring the weights to your ribs with your elbows pointing toward the ceiling.
- Keep your abs engaged as you exhale, straightening your elbows. Your arms will be a few inches above your back.
- Inhale and bend your elbows, bringing the dumbbells back to your ribs to complete one rep.
- Do 10 reps, then switch legs.
Deadlift With Front Row
Work your shoulders and your backside with the double-duty combination move.
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
- Do 15 reps.
V-Sit With Single Arm Chest Fly
In this variation, the abs work extra to maintain stability as you pull the dumbbell away from your center.
- Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine.
- Keeping the left arm still, open your right arm to the side, making sure the weight doesn't go beyond your shoulder.
- Bring your right arm back to center to complete one rep.
- Complete 10 reps with the right arm, then switch sides.
Split Squat With Bicep Curls
Shape your arms and glutes in one move with this classic combination — it's always a killer!
- With weights at your sides, take a large step back with your right foot.
- Bend both knees to 90 degrees while bending your elbows to curl the weights to your shoulders. Squeeze your right glute.
- Press your left heel into the floor and straighten both legs while lowering the weights.This completes one rep.
- Complete 10 reps, then switch sides.