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ToTal body

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Tone up all over! These multitasking moves target muscle groups that burn mega calories, such as your legs and back, while also hitting trouble zones like your belly and arms. Shed every extra inch!

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2LIFT IT UPworks shoulders, triceps, abs, butt, thighs, hamstringsLie faceup with knees bent, feet flat, arms overhead on floor, one weight in both hands. Pressing heels into floor, lift torso until aligned with thighs; extend right leg 6 inches off floor to start. Raise arms and right leg until perpendicular to floor (as shown). Return to start. Do 12 reps. Switch sides; repeat.

BACKSIDE SLIMMERworks butt, shoulders, back, hipsKneel on all fours with a weight in each hand. Extend left leg behind you, toes touching floor, and right arm forward at shoulder level, to start. Bend left knee and lift leg in line with hip as you draw right elbow back (as shown). Return to start. Do 12 reps. Switch sides; repeat.

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SQUAT SUPREMEworks shoulders, back, hips, thighs, hamstringsStand with feet hip-width apart, a weight in each hand near shoulders, palms in. Lower into a squat until elbows touch knees (as shown). Stand as you extend right leg to side as high as you can and raise arms overhead. Return to squat. Switch sides for 1 rep. Do 12 reps.

TREE TONERworks shoulders, biceps, abs, hips, thighsStand with a weight in each hand. Press right foot against left leg, knee out, and raise arms out to shoulder level, curling weights to ears (as shown). Extend right leg to side, and straighten arms out to sides. Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

SUPERHEROworks shoulders, upper back, abs, hips, thighsStand with feet hip-width apart, a weight in each hand near shoulders, palms forward. Kick right leg forward until parallel to floor as you round your back and punch weights toward foot (as shown). Bend forward, swinging right leg behind you until parallel to floor as you extend arms to sides at shoulder height. Return to start. Do 12 reps. Switch sides; repeat.

ROCK OUTworks shoulders, upper back, butt, thighs, hamstrings, calvesStand with feet wider than hip-width apart, toes out, a weight in each hand. Rise onto balls of feet, lift weights so palms face forehead, and squat (as shown). Stand, extending arms to ceiling. Return to squat for 1 rep. Do 12 reps.

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PIKE WALK works shoulders, chest, abs, legsStart in push-up position, a weight in each hand. Keeping weights planted on floor, raise butt toward ceiling as you slowly walk feet toward hands, heels lifted (as shown). Go as far as you can with legs straight. Walk back to push-up position; repeat. Do 12 reps.

SUPA FLYEworks shoulders, arms, abs, butt, legsStart in push-up position with a weight in left hand. Raise left arm and right leg off floor in line with body. Contract abs to help you stabilize as you bring left elbow to meet right knee (as shown). Return to raised push-up position. Do 12 reps. Switch sides; repeat.

LAWN MOWER works shoulders, arms, upper back, obliques, butt, legsStand with feet wider than hip-width apart, a weight in each hand, arms in front of body, palms facing body. Bend forward slightly. Keep lower body still as you rotate torso to left, driving left arm behind you with elbow bent (as shown). Return to start; repeat on right side for 1 rep. Do 12 reps.

SWING LOWworks arms, upper back, abs, butt, legsBalance on left leg, right knee up and bent 90 degrees, a weight in each hand. Extend right leg behind you as you reach right arm toward left knee and pull left hand to rib cage (as shown). Return to start. Do 12 reps. Switch sides; repeat.

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11CROUCHING TIGERworks shoulders, arms, upper back, abs, butt, legsStand with feet staggered, hip-width apart, right foot in front of left, with a weight in right hand and arm raised overhead. Keeping right arm raised, bend knees and crouch to floor (as shown). Return to standing. Do 12 reps. Switch sides; repeat.

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13 X-FACTOR FIRMERworks shoulders, back, butt, hipsLie facedown with arms overhead on floor. Lift arms and legs off floor without arching back (as shown); hold for 5 counts. Extend arms and legs to sides, forming an X; hold for 5 counts. Return to center, then lower to start for 1 rep. Do 12 reps.

TONING TWISTworks biceps, obliques, butt, thighsStand with feet wide, toes turned out, one weight in both hands, elbows bent, in front of chest. Lunge to left side, straightening arms to lower the weight past left knee (as shown). Stand and twist hips and torso to right, keeping left heel raised, as you do a biceps curl. Do 12 reps. Switch sides; repeat.

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BACK IN ACTIONworks back, shoulders, arms, butt, thighsKneel on all fours with left knee bent and lifted, holding a weight in right hand, elbow drawn back (as shown). Straighten left leg and right arm behind you. Return to start. Do 12 reps. Switch sides; repeat.

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14HIP-HOP HONERworks shoulders, triceps, chest, back, butt, thighsStand with right hand on back of chair, a weight in left hand at side. Bend left knee and raise leg until thigh is almost parallel to floor as you extend left arm to shoulder height (as shown). Lean torso back as you push and straighten left leg forward, foot flexed, and draw left elbow back, bringing weight to armpit for 1 rep. Do 12 reps. Switch sides; repeat.

CHAIR CHISELERworks chest, abs, butt, hips, hamstringsLie faceup with heels and calves on seat of chair, a weight in each hand, arms extended to ceiling (as shown). Press through heels as you lift hips off floor; at the same time, lower arms out to sides just above floor. Return to start for 1 rep. Do 12 reps.

GET YOUR KICKSworks shoulders, arms, abs, butt, thighsLie on right side, legs stacked with right knee bent and right hip lifted, right elbow and forearm supporting body, a weight in left hand on hip. Raise left leg off floor in a straight line at hip height, bend left elbow, and bring weight to right shoulder (as shown). Kick left leg forward, foot flexed, as you straighten left arm, reaching weight toward toes for 1 rep. Do 12 reps. Switch sides; repeat.

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TIP Think about how to do a move before you perform it. Research shows visualizing the process will help you eke out more reps.

18MAGIC MULTITASKERworks abs, obliques, butt, hips, thighsStand with feet hip-width apart. Lunge forward with left leg as you reach right arm forward and left arm back (as shown). Stand, twisting torso to right as you drive right knee and left elbow toward chest, right arm extended back, for 1 rep. Do 12 reps. Switch sides; repeat.

19 ALLOVER ACCENTUATORworks shoulders, arms, back, absStart in push-up position. Lift hips to ceiling to form an inverted V with legs straight, heels raised, arms straight and head down (Downward Dog). Bend elbows (as shown) and scoop forward until hovering above floor with back arched and chin lifted (Upward Dog). Return to Downward Dog for 1 rep. Do 12 reps.

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