Effective Body Firming Workout: Lose Weight & Tone Up - 4 Week Plan

Aaron Richter

Head-to-Toner Routine

Take the direct route to results you can see. In this allover firming session, "you do higher reps to challenge your muscles and keep up a fast-paced tempo so you melt more calories," says Sylwia Wiesenberg, your drill-sergeant-with-a-heart for the next four weeks. Do the circuit two or three times, working up to 30 reps per move following our "Four Weeks to a Slimmer You" guide. Use two- to five-pound dumbbells or skip the weights. "You'll feel the burn even without them," says Wiesenberg, modeling the moves she designed.

Four Weeks to a Slimmer You Guide

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Aaron Richter

Iron Burpee

Targets shoulders, arms, abs, butt, and legs

• Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand, and lower into a deep squat; curl weights to chin level, palms facing each other.
• Place dumbbells on floor in front of feet, maintaining grip on handles throughout, then jump feet behind you into full plank position.
• Jump feet forward to outside of hands and rise up into a deep squat. Quickly extend arms out to sides at shoulder level, palms down. Return dumbbells to floor and repeat.
• Start with 12 to 15 reps.

Aaron Richter

Ready, Set, Go Combo

Targets arms and thighs

• Holding a dumbbell in each hand, stand with left foot staggered in front of right and crouch down (butt touches right heel); extend arms in front of you at chest level, palms facing each other.
• Place dumbbells on their ends on floor in front of you (maintain grip) and, straightening right leg, extend left leg behind you as high as you can.
• Bending right knee, return left leg to crouch position as you raise arms to chest level.
• Start with 12 to 15 reps. Switch legs and repeat.

Aaron Richter

Curtsy Kick

Targets abs, butt, and legs

• Stand with feet shoulder-width apart, arms by sides.
• Lunge back with left leg, crossing it behind right and bending both knees 90 degrees into a curtsy; at the same time, hinge forward from hips and place palms on floor in front of right foot.
• Staying low, raise left leg out to side.
• Return left leg to curtsy, then repeat side kick.
• Start with 12 to 15 reps. Switch sides and repeat.

Aaron Richter

Super Warrior

Targets arms, abs, butt, and legs

• Stand with feet together, holding a dumbbell in each hand.
• Lunge back with straight left leg as you drive bent left elbow behind you and extend right arm forward at chest level, palm facing left.
• Stand up on right leg and kick left leg forward as you lower arms to sides. Lower left foot next to right foot and lower into a squat, bending elbows to bring fists in front of chest, palms facing each other. Return to lunge position and repeat.
• Start with 12 to 15 reps. Switch sides and repeat.

Aaron Richter

Shaping Sweep

Targets arms, butt, and inner thighs

• Stand with feet together, holding a dumbbell in each hand, arms by sides.
• Bring bent left knee out to left side as you raise bent right elbow in front of you and bend left elbow behind you (like a runner's arms).
• Swing left leg behind right leg and bend both knees 90 degrees into a curtsy lunge; simultaneously switch arm positions.
• Standing up on right leg, bring bent left knee up in front of you, switching arm positions. Return to curtsy position and repeat.
• Start with 12 to 15 reps. Switch sides and repeat.

Aaron Richter

Knockout

Targets arms, butt, and legs

• Stand with feet wide, holding a dumbbell in each hand with arms by sides.
• Lower into a deep squat, then curl weights to chin level, palms facing each other.
• Maintaining squat, punch left arm out to left at shoulder level, palm down. Return left fist to center, then punch right arm out to right to complete 1 rep.
• Start with 12 to 15 reps.

Aaron Richter

Ballet-Butt Plié

Targets butt and inner thighs

• Stand with right toes turned out to right and place left foot behind right heel, left toes touching right heel.
• Crouch as low as you can go, knees pointing out, lifting heels off floor. Place fingertips on floor in front of feet.
• With fingertips on floor throughout, straighten legs so hips point up in jackknife (feet flat).
• Bend knees and repeat. Start with 12 to 15 reps. Switch sides and repeat.

Aaron Richter

Eagle Lunge

Targets arms, abs, butt, and legs

• Stand with feet together, holding a dumbbell in each hand, arms by sides.
• Lunge back with left leg, bending both knees 90 degrees; bend elbows with fists touching in front of chest.
• Stand up on right leg and swing left leg forward as you extend arms out to sides, rotating forearms so palms face behind you.
• Return to lunge, bring fists in front of chest.
• Start with 12 to 15 reps. Switch sides and repeat.

Originally published in FITNESS Magazine, February 2014