You need: A pair of three- to eight-pound weights (yoga mat optional).
Step #1: Do 2 sets of these moves in order, three days a week on alternate days.
Step #2: Add 10 to 20 minutes of your favorite cardio at least twice a week.
Move #1: The Skier Swing
What it works: You glutes, hamstrings, and hips.
Stand with feet hip-width apart, knees bent slightly, a dumbbell in each hand.
A. Push hips back and bring dumbbells slightly behind you.
B. Quickly thrust hips forward, squeezing glutes as you swing dumbbells to shoulder height. Repeat for 12 reps total.
Move #2: The Triceps Bridge
What it works: Your triceps, glutes, back, and abs.
Holding a dumbbell in each hand, lie on your back with knees bent, feet flat. Bend elbows so weights are on either side of your head, elbows pointed toward the ceiling. Simultaneously contract glutes and raise hips as you extend arms so weights are directly above chest. Return to start for one rep; repeat for 12 reps total.
Move #3: The Kneeling Wood Chop
What it works: Your abs, obliques, and shoulders.
A. Kneel on right knee, holding a dumbbell with both hands at right thigh.
B. Slowly bring the weight across your body and over your left shoulder, looking at hands. Hold briefly, then return to start for one rep. Do 12 reps, then switch sides.
Move #4: The Lunge and Fly
What it works: Your legs and back.
Start with feet hip-width apart, holding a dumbbell in each hand, palms inward.
A. Step back with right foot into a lunge, hinging forward at hips.
B. Draw arms out to sides as you squeeze shoulder blades together. Holding the lunge, continue for 12 reps; switch sides and repeat.
Move #5: The Sumo Press
What it works: Your glutes, arms, and quads.
Stand with feet wide, toes turned out, holding dumbbells at shoulders, elbows bent.
A. Bend knees and squat deeply.
B. As you stand, press weights overhead until arms are straight. Return to start for one rep. Do 12 reps.
Move #6: Seal Jacks
What it works: Your chest, shoulders, and back, and counts as cardio.
A. Start with feet wide, arms straight out to the sides at shoulder height.
B. Jump, bringing feet together as you clap hands in front of chest. Jump back to starting position. Continue for 30 to 45 seconds.
Watch the entire plan in action:
