How to get fit fast (just like celebrities do)
Stand with your feet hip width apart and chest up. Hold dumbbells* at your sides, palms facing in. Step back with your right leg, and when it hits the ground, squeeze your glutes and descend into a lunge. Bend your front left leg while dropping your back knee almost to the ground. Return to starting position; repeat with your left leg in back. Do four sets of six to eight lunges, alternating legs.
Targets: Glutes, Quads, Hamstrings & Adductors
Choose a dumbbell weight that makes you feel challenged (around 10-25-pounds for most women). By the end of the set, you should feel that you could have only gotten out one or two more quality reps.
Bend your knees slightly and hold a pair of dumbbells on the front of your thighs, palms face-down. Move your hips back until you feel a good stretch in your hamstrings. Then reverse the motion by contracting your glutes and hamstrings. Extend your hips and stand up, returning to starting position. Your back should be flat, chest up, chin tucked, and shoulders down the entire time. Do three sets of eight to ten reps.
Targets: Hamstrings, Glutes & Lower Back
Grab a pair of dumbbells and stand tall with your chest up and shoulders down. Your arms should be straight at your sides, palms facing away from you. Keeping your elbows in line with your body, curl the dumbbells up to your shoulders. (Your palms should now be facing you.) Then rotate your palms so they face away again, and press the weights above your head, maintaining a space between your shoulders and ears. Slowly return to starting position by reversing the movement—the dumbbells should take the same path down as they took up. Complete three sets of 10-12 reps.
Targets: Biceps & Shoulders
Lie on your back, knees bent and feet flat on the ground. Squeeze your glutes. Prop your elbows on the floor, palms facing out, and hold a dumbbell in either hand. Press the dumbbells straight up over your chest, and then control the motion on the way back down. Lightly tap the ground with your elbows, and repeat 8-10 times. Do three sets.
Targets: Chest & Triceps
Wrap a mini-band around both legs, just above your knees. Lie on your back, knees bent, feet on the floor. Extend your arms to either side, palms facing up. Pull your toes up toward your shins so that only your heels are touching the floor. Push your thighs out slightly, creating resistance against the band; at the same time, press your hips towards the ceiling by squeezing your glutes, so that your knees, hips and shoulders form a straight line. Slowly lower down. Do four sets of 8-10 reps.
Targets: Glutes, Hamstrings & Lower Back
Single arm row
Place one hand and the same knee on a bench or couch. Place your other foot next to the bench for support. With your free hand grab a dumbbell; keep your arm straight, palm facing in. Bend your elbow and, with control, pull the weight up to the side of your torso. Make sure your shoulders are down and back, and your back is flat. Return to starting position by slowly letting the dumbbell down until your arm is extended.
Lie on your stomach with your forearms, elbows, and palms flat on the ground. Push off the floor by contracting your core muscles, rising up onto your toes, and resting on your elbows, which should be directly under your shoulders. Keep your back flat, and try to form a straight line from head to heels. Hold this position for as long as you can with proper form. When your form fails, rest. Repeat three times.
Stand with your feet shoulder-width apart, toes turned slightly out. Hold a heavy dumbbell with both hands at chest height, elbows tucked close to your body. Squat down as low as you can, keeping your shoulders down and chest upright. Make sure your knees don’t extend past your toes or collapse in. Your weight should be on your heels; press through them to slowly return to starting position. Do three sets of 8-10 reps.
Targets: Abs, Hamstrings & Glutes
Find a hill near home (it doesn’t matter how steep). After a five to ten minute warm-up, do a 20-second max-effort sprint up the hill. Walk or jog back down, rest just long enough to catch your breath, and then repeat 8-12 times. Wrap this up with a brisk 10 to 15 minute walk at the end for added fat burning.
Monday: Reverse Lunge, Booty Buster, The Cheerleader, Floor Press, 10-15 minutes of brisk walking
Tuesday: 30-40 minutes of light cardio
Wednesday: Hip Bridge, Single Arm Row, Plank, Goblet Squat, 10-15 minutes of brisk walking
Thursday: 30-40 minutes of light cardio
Friday: 30-40 minutes of light cardio
Saturday: Hill Sprints, 10-15 minutes of brisk walking Sunday: Done!