Every move in this workout strengthens the muscles of your abs, back, and hips. But this core routine also loosens your hamstrings, lower back, calves, hip flexors, and other areas, so you'll finish feeling stronger and stretched. Perform the workout as a circuit, moving from one exercise to the next without rest. Pause 60 to 90 seconds after each circuit, and do three circuits in all. Do the workout 3 days a week, taking at least a day off between workouts.
 

PIKE WALK
Repeat the movement for a set of five repetitions.

STRAIGHT ARM SIDE BRIDGE
Do six repetitions per side.

GLUTE BRIDGE WITH ABDUCTION
 Do six repetitions to each side.

HINDU PUSHUP
Do eight to 10 repetitions.
 

Words by Mike Mejia

 

The routine below challenges your largest muscle groups to burn calories and stokes your metabolism. Perform these exercises as a circuit, moving from one to the next without rest. Do two or three circuits, resting 60 seconds after each. Do this routine 3 days a week, and rest a day between sessions.

DUMBBELL CLEAN AND PRESS
Do six to eight repetitions.
 

T PUSH-UP
Do eight to 10 reps.
 

REVERSE LUNGE AND CURL
Do six to eight reps with each leg.

SEATED DUMBBELL ROTATION
Do eight to 10 rotations in each direction.

For descriptions of these moves and images go to Exercise descriptions
Words by Mike Mejia