getfit
A
B
Perform this circuit twice—start
exercises called Shapers (using
our
ns
over after completing the first
round—in the order shown, alter-
1. FOOSBALL KICK
nating the faster-paced cardio
Targets abs, butt, quads
endurance bursts called Movers
A. Stand holding a lighter dumbbell in each
(using two- to five-pound weights)
hand and bend elbows to bring weights near
with the sculpting strength
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.
B. 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.
io.
WHA T YOU’LLNEED: NEED: Two sets of
two- to 10-pound dumbbells.
