This incredible, high-intensity workout can be super energizing if you want, or can be modified to tone it down. Most of these moves work multiple body parts at once, and will get your heart rate up. An increased heart rate helps speed up your metabolism, which means you’ll be burning more fat in no time! Try to do 3 rounds through the entire circuit and work up to 5 rounds through each exercise. You should feel pumped and tired after completion.
Lunge with Hops
This exercise works the legs and core and gets your legs burning with the ballistic movement of jumping and sculpting the butt, hips, thighs and calves! Start with medium to light dumbbells in hands at your sides. Step back into a lunge position with both knees bent to 90 degrees. In this position, hop straight up into the air and land softly. Then, return leg to starting position and repeat on the other side. Alternate legs for 1 minute straight!
Side Lunge with Arm and Leg Extension
Here’s a fun, full-body movement that integrates core strength, balance, and toning in one move! Start in standing position with weights at your sides. Step to the right into a side lunge position (right knee bent, left leg straight). Then, step up onto the right leg and balance and lift your left leg out to the side, while raising both arms straight out to the sides. Keep your abs nice and tight to help you balance. Land back in the low side lunge position and repeat. Try doing each leg for 30 seconds, and then work up to a full minute per side! This move will work your legs, butt, abs, back, and shoulders all at once!
Shoulder Press Jacks
This move really works your shoulders and core, not to mention gets your heart rate up! Start in a standing position with medium weights up at a 90-degree angle from your shoulders (think of making a goal post with your arms). Then, jump your feet out into a wide position while pressing your arms straight up overhead. Jump feet back together and return arms to starting goal post position. Try to do a full minute without stopping, and for the advanced group, try to get as many jumps as you can in one minute!
Low Squat Hold with Rotation
This move will really work your abs and obliques while burning those legs in the isometric squat! Get into a low squat position (and stay LOW), hold the weights in front of your chest, brace your abs tight, and twist only your upper body to the right as far as you can go, keeping your abs flexed! Then, return through center and twist to the left. Keep twisting for one minute! The goal is to maintain that tight brace in your abs the whole time.
Standing Side Reaches
These will really stretch and tone the ab muscles, obliques, and deep trunk muscles. Stand with weights in each hand and look at your right foot. Point your toes out to the side and reach down as if you were sliding the weight down your shin. Go as low as you can, comfortably keeping legs straight, and then slowly return to starting position. Make sure you are keeping your abdominal muscles braced and strong, so you don’t collapse forward! Do about 10-15 reps per side.
This move will work every muscle in your body (including your brain!!). Start in a high plank position, holding your abs tight. Do one push-up, and then step your right foot up to the outside of your right hand. Now bring your left foot under and between your left hand and right foot as you raise your right hand up to the sky. Return the way you came through, and then repeat on the left side. Try to do as many as you can in one minute!
Front Kick to Back Kick
Stand with knees slightly bent. Kick forward with your right leg as if you were kicking down a door. Then, as you set your right foot down, kick your left foot straight behind you. Continue with this right – front, left –back sequence as fast and as hard as you can for 30 seconds-one minute. Then, reverse the pattern on the other side. This move works your abs, back, legs, and of course balance!
–Laura Conley, Fabletics Master