Each part of this 40-minute toning and calorie-blasting circuit workout from popular The Sports Club/LA instructor and personal trainer Maeve McCaffrey contains a quick cardio blast followed by a body-toning strength move. Do this workout three times a week, and you’ll cover both your cardio and strength needs. Each time, do the workout straight through as described, then repeat twice.

Part 1.

Cardio Blast Squat Reach
With your feet about hip-width apart, squat down and touch the fronts of your shins. Return to standing and raise your hands overhead. Do 12–15 quick reps.

Stability Ball Chest Press
for core, chest, arms, legs, butt
Sit on a stability ball, holding a 5- to 8-pound dumbbell in each hand. Slowly walk forward, and roll the ball under your body until only your head and shoulders are supported. (Your body should be in a straight line from your head to your knees.) Press both weights upward; then, keeping your right arm straight, bend your left arm and lower the dumbbell until your elbow forms a 90-degree angle. Extend your left arm, then repeat with your right to complete 1 rep. Do 12–15 reps, then put down the dumbbells and do 12–15 crunches on the ball. Move directly to Part 2.

Part 2.

Cardio Blast! Squat Jumps
With your feet about hip-width apart, squat down slightly and extend your arms behind you. Swing them above your head and jump a few inches off the ground. (If you have knee or hip problems, just rise up on the balls of your feet instead of jumping.) Land softly and return to squat position. Do 12–15 quick reps.

Wide Squat and Power Press
for legs, butt, arms, shoulders, core
Start with your feet a little wider than shoulder-width apart and hold a 5- to 8-pound dumbbell down in front of your body with your right hand. Squat slightly, and let your arm drop down between your legs. Stand up, and lift dumbbell straight up in front of you (as if zipping a jacket) to shoulder level. Rotate right arm until palm is facing forward, then extend right hand overhead. Low–er hand to shoulder, then return to start–ing position. Do 12–15 reps with right hand; switch sides and repeat. Put down dumbbell and do 12–15 push-ups, then move directly to Part 3.

Part 3.

Cardio Blast! Modified Side Lunge
Stand with feet together and arms down by your sides. Keeping left foot facing forward, turn your body and lunge to the right with your right foot. Return to starting position, then repeat move on the left side; that’s 1 rep. Do 12–15 quick reps.

Single Leg Lift and Row
for hamstrings, back, butt, arms, core
Stand with left foot in front of right foot, holding a 5- to 8-pound dumbbell in right hand and keeping arms by your sides. Lean forward, and raise right foot off the ground. Extend weight toward the ground, then raise it to your hip.
Do 12–15 reps with right arm, then switch arms and legs and repeat on left side. Afterward, return to starting position and do 12–15 front lunges
with each leg. Move directly to Part 4.

Part 4.

Cardio Blast! Mountain Climbers
Starting in push-up position, step your right foot in toward your hands. In one motion, extend your right leg back to the starting position and bring your
left foot in toward your hands to complete 1 rep. Do 12–15 quick reps.

Stability Ball Roll Outs
for abs, back, shoulders
Kneel with a stability ball about 2 feet in front of you. Place your forearms on the ball, and bend your elbows to 90-degree angles. Keeping your abs tight, lean into the ball and allow it to roll forward about 1 foot. Using your ab muscles, pull the ball back toward you. Do 12–15 reps, then stand up and do 12–15 side lunges with each leg. Four weeks to your healthy beach body!

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