Be the Biggest Loser
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Celebrity-trainer moves at your fingertips
Put together an amazing personalized routine with help from trainer Bob Harper (yes, of Biggest Loser fame!), based on his hot new Pure Burn Super Strength DVD. Choose a move from each group (Upper Body, Lower Body, and Core) for a great full-body workout. Do 2 sets of each move.
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Upper body: Chest press plus overhead extension
Lie on your back with knees bent and feet hip-distance apart on the floor; hold a 5-to-8-pound dumbbell in each hand. Bring dumbbells in to center of chest and push them up toward ceiling. With dumbbells still raised, open arms until they’re shoulder-width apart; without moving shoulders, bend elbows to bring dumbbells down to floor on either side of head. Return to starting position. Do 15 reps.
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Upper body: Curl, press, down and out
*More challenging
Stand with feet hip-distance apart, a 5-to-8-pound dumbbell in each hand, arms by your sides, and your palms forward. Curl dumbbells up toward your shoulders, then turn palms forward and push dumbbells up toward the ceiling. Lower dumbbells all the way to the floor (shoulder-width apart), squatting so your knees point toward your chest. Jump legs back so you land in plank position; do 1 push-up. Jump legs back in and return to standing. Do 15 reps.
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Lower body: Matrix lung
Hold a 5-to-8-pound dumbbell in front of chest, an end in each hand; feet should be shoulder-width apart. Step right foot forward and lower into a forward lunge (keep front knee behind your toes); return to standing. Next, step right foot out to the side and lower into a side lunge. Return to standing, then step right foot back and lower into a reverse lunge. Return to standing; that’s 1 rep. Do 10 reps per leg.
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Lower body: Slow mo squat
*More challenging
Stand with feet hip-distance apart, a 5-to-8-pound dumbbell in each hand, and arms by your sides. Squat down until the dumbbells touch the floor, pushing your butt back and keeping knees behind your toes. With abs tight, shoulders back, and butt muscles engaged, slowly begin to rise back up, inch by inch (as shown), until you reach standing position. Then slowly lower back down, inch by inch. Do 10 reps.
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Core: Twisting knee plank
Get into plank position (the up part of a push-up). Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 20 reps.
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Core: Lift and crunch
*More challenging
Lying on your back, use your ab muscles to lift legs off floor. Extend both hands toward feet and pulsate (think mini-crunches) for 15 seconds. Next, place hands behind head and raise legs to bring feet up toward ceiling. Crunch up and hold, then pulsate for 15 seconds, then lower back down; that’s 1 rep. Do 15 reps.