2-in-1 Toners

By: Jen Ator 


Our workout uses combo moves to build muscle, burn fat, and shake up a stale exercise routine, says Robert dos Remedios, a strength and conditioning coach at College of the Canyons in Santa Clarita, California. "Best of all, it adds intensity and burns more calories in less time." Each set of moves (move 1 goes with 2, move 3 with 4, etc) is a "dynamic duo," two moves that together work as a superset.

Start with any set of moves and complete each exercise (6 to 10 reps of each), resting for 60 to 90 seconds after finishing both moves. Repeat for a total of two sets per duo. Start the next pair of exercises, completing two sets in the same way. Really strapped for time? Pick any duo and perform three sets of each move without rest.

Total body workout for women work every muscle


Photo Credit: Beth Bischoff

Deadlift And Bent-Over Row Combo


Step 1

Step 2

Step 3
  1. Stand with your feet hip-width apart, holding dumb-bells at your thighs.
  2. Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor.
  3. Pause, then pull the weights up toward your rib cage. Lower them, press back on your heels, and stand. That's 1 rep.

Get a flat belly

This move works:
Core, Glutes, Hamstrings, Lower Back, Upper Back
Photo Credit: Beth Bischoff

Swiss-Ball Pike with Pushup


Step 1

Step 2

Step 3
  1. Start in a pushup position with your toes on a stability ball and your hands on the floor.
  2. Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms.
  3. Pause and roll back to start. Pause, then do a pushup. That's 1 rep.

6 Ways to straighten up

This move works:
Biceps, Chest, Core, Hips
Photo Credit: Beth Bischoff

Thrusters


Step 1

Step 2

Step 3
  1. Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.
  2. Lower your body until the tops of your thighs are at least parallel to the floor.
  3. Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.

Workout routine muscle memory

This move works:
Abs, Biceps, Calves, Chest, Quadriceps, Shoulders
Photo Credit: Beth Bischoff

Pushup Row with Core Hold


Step 1

Step 2
  1. Get into pushup position with your arms straight and your hands resting on dumb-bells, feet slightly wider than hip-width apart.
  2. Brace your abs as you pull one dumbbell toward your body until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. That's 1 rep.

At home workout: No props, no prob

This move works:
Abs, Core, Upper Back
Photo Credit: Beth Bischoff

Sumo Squat and Curl


Step 1

Step 2
  1. Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. Bending at your knees, lower your body until your thighs are parallel to the floor.
  2. Push yourself back up as you curl the weights up to your shoulders. Return to start. That's 1 rep.
Get lean legs
This move works:
Biceps, Calves, Core, Quadriceps
Photo Credit: Beth Bischoff

Dumbbell Straight-Leg Deadlift to Row


Step 1

Step 2

Step 3
  1. Let a pair of dumbbells hang at arm's length in front of your hips.
  2. Bend at your hips and lower your torso into a bent-over position.
  3. Pull the dumbbells to the sides of your torso.

Power pairs dumbbell workout

This move works:
Total Body
Photo Credit: Beth Bischoff

Single-Arm Stepup and Press


Step 1

Step 2
  1. Grab a dumbbell and hold it in your right hand, just outside your shoulder, your palm facing your shoulder. Place your left foot on box or a step that's about knee height.
  2. Push down with your left heel, and step up onto the box as you push the dumbbell straight above your right shoulder. To return to the starting position, lower your right foot back to the floor. Complete the prescribed number of repetitions with your left foot on the box and the weight in your right hand, then switch arms and legs and do the same number of reps.

20-Minute fat burning workout

This move works:
Total Body
Photo Credit: Beth Bischoff

Dumbbell Press And Core Roll


Step 1

Step 2

Step 3
  1. Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees.
  2. Push the dumbbell straight up to full extension.
  3. Grab your left wrist and rotate your body to the left, keeping your hips in position. Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

Find your motivation to get fit

This move works:
Core, Obliques, Shoulders
Photo Credit: Beth Bischoff

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