Biggest Loser trainer Kim Lyons shows you how, with this 15-minute full-body workout. Do these moves 3 to 5 times a week.
Uptown Arms A
for shoulders and triceps
Stand with your feet hip-width apart and legs slightly bent, holding a 5-pound dumbbell in each hand (palms facing each other) in front of your thighs. Keep your arms straight (don’t lock your elbows) and slowly raise them until your hands are overhead, with upper arms close to your ears.
Uptown Arms B Bend your arms and lower your hands behind your head until the weights touch your shoulders. Straighten your arms, then lower them to your thighs to complete the rep. Work up to 15 reps.
Trainer tip: Do these moves as a circuit—do one set of each move, then go to the next move. Repeat 2 to 3 times.
Ballet Body Squat A
for hips, legs, and butt
Stand with your feet slightly more than shoulder-width apart and knees and toes turned out. With hands on your hips and feet flat on the floor, slowly squat, making sure your knees don’t go past your toes and keeping your back straight.
Ballet Body Squat B When your thighs are nearly parallel to the floor, pause and lift your heels. Slowly lower your heels and return to standing to complete the rep. Work up to 25 reps.
Trainer tip: Hold on to a chair for balance if you need to.
Plank With Butt Lift
for chest, shoulders, core, and butt
Lie on your stomach with your hands and forearms on a mat, elbows beneath your shoulders, legs extended, and toes tucked. Tighten your abs and butt and lift your body until it makes a straight line from your head to your heels (don’t let your hips sag).
Plank With Butt Lift B Keeping your torso stable, lift your right leg off the floor, then lower it. Lift and lower opposite leg. Continue to alternate leg lifts; work up to a total of 2 minutes (start with 30 seconds if you are a beginner).
Trainer tip: If you need a break, just lower your knees and rest for a moment.
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Comments (6)
Disappointed. There aren’t any beginning # of repetitions. This makes it hard for someone to begin to do this workout!
Barb. maybe these two things will help.
Bob
Greetings and Salutations Ms. Kathy Adelmeyer,
You may have to create your own repetitions (reps). Start off with the # of reps that are “comfortable for you.” Also decide the # of sets you will do for each rep that is “comfortable for you.” Example: Begin with three (3) sets of ten (10) reps for each exercise you do. Hope this helps and enjoy your exercise program!
You’re always safe beginning with 8-10 reps of any exercise. And do two sets. When it gets easier, do more reps/sets.
Joyce
These exercises are more difficult than they seem. Rather than concentrating on # of reps, concentrate on your form and the activation of the correct muscles to perform the movements. Make your movement count and you”ll get your results. When you lose proper form, stop: you are at risk of injury.
By building muscle (within a sensible degree) you’ll continue to burn calories even after you’ve finished your workout. A more natural supplement like Relfex Colostrum (Reflex Colostrum review) can help you recover quicker and help you burn more fat by working harder for longer. Many people automatically think of supplements as a negative but I lost 2 stone in 3 months, so I’d disagree.