6 complete workouts for fast firming

Tracy anderson’s

ToTal Body shape-Up

Blast off fat These strength exercises use compound movements that work your entire frame (yep, both your upper and lower body!) for the ultimate in calorie torching. Aim to complete this or another toning sequence six days a week, pairing it with at least 30 minutes of cardio.

1. Push-up Plank with Alternating Hip Drop Start in plank; bend elbows, performing 1 push-up (A). At the top of the push-up, tuck right

knee into chest. Rotate waist so that outer side of right hip and thigh are facing the floor. Engage obliques and lower body until you are sitting on right hip (B). Reverse motion to return to plank. Repeat 30 times.

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Do all the moves on one side first, then repeat on

the other.

You should feel a slight stretch in your hip.

2. Knee Touch and Arabesque Extension Start on all fours, left knee facing in and left foot lifted and facing out, a 3-pound weight in right hand. Lower right forearm to the floor, palm faceup (A). Rotate left hip to extend left leg back as you extend right arm so palm faces down and hand punches straight out (B). Do 30 reps.

3. Bend and Kick Start in plank with knees slightly bent, legs in a wide stance and fingers spread. Lift left foot, bend

knee and bring it in toward chest (A). Straighten left leg and return it to the floor, then lift and extend right leg behind you (B). Return to start. Repeat 30 times.

4. Plank Abs Up and Down Start in plank with forearms resting on the floor, right in front of left (A). Body should be in a straight

line from head to heels. Press body to the top of a push-up by placing right hand on the floor and straightening arm (B), then repeating this motion on the left side (C). Reverse the movement, returning to forearms. This is 1 rep. Do 30 reps.

This move really challenges your balance.

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Make sure abs are engaged.

Keep hands under shoulders.

score awesome aBs Your core is the center of your body. You need to identify it, engage it and have all movements extend from it. It’s also key to go beyond basic crunches. They’re one-dimensional, hitting only the rectus abdominis (or six-pack). This series targets the midsection from multiple angles, partly why my clients over 40, like J.Lo, still have sculpted abs. Do strength training six days a week; pair with at least 30 minutes of cardio.

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You should feel a slight stretch in your hip.

1. Hip Dip Plank Start in plank; tuck right knee into chest. Rotate waist so that outer side of right hip and thigh are facing the floor. Lower body until you are sitting on right hip (A). Lift body back up to plank, then raise and extend right leg (B). Return to start. Do 30 to 40 reps.

Do all the moves on one side first, then repeat on

the other.

2. Diagonal Pike Legs Lie faceup with legs together and extended straight out. Rotate hips slightly to the left so that legs are

on a left diagonal. Place left hand lightly on back of head and extend right arm straight out to the side, palm facedown (A). Crunch up and lift legs, keeping legs on the diagonal (B). Slowly lower back to the floor. Do 30 to 40 reps.

3. Inner Thigh Crunch Lift Lie faceup with legs extended in a wide split, toes pointing up and hands resting lightly on back of

head (A). Rotate right leg out, dropping toe to face outward, and raise leg (B). Using inner thigh, lower leg and return to start. Do 30 to 40 reps.

4. Weighted Pike Lie faceup with legs together and extended straight out. Place right hand lightly on back of head and

extend left arm straight back overhead, holding a 3-pound weight (A). Bring legs up to 90 degrees; crunch upper and lower body while lifting left arm up and then lowering it forward until it’s in line with torso (B). Return to start. Do 30 to 40 reps.

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A Keep neck neutral so you don’t strain it.

Make sure abs are engaged from the start.

toNe YoUr BUtt aND tHIGHs To build a great lower body, you need moves that target the muscles running from hip to heel. These four work multiple muscles at once while improving balance and strength. The best part: You will feel the burn not only in the working leg but in the supporting leg, too. Do this or another strength-building sequence, plus at least 30 minutes of cardio, six days a week.

1. Elbow Plank with Attitude Butt Buster Start in plank on elbows, with right ankle resting on left calf and a slight bend in right knee (A). Keeping knee bent, lift right leg (B). Hold position, then pulse right leg up 30 times.

Engage abs throughout the move.

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Do all the moves on the one side

first, then repeat on the other.

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bYou can do this move without weights.

Lift leg as high as possible.

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3. Attitude Lift with Hamstring Stretch Start on all fours, with right knee facing out to the side and right shin crossed over left calf (A).

Keeping knee bent, lift right leg (B). Lower back to start, then raise right leg, extending it up as you press left leg straight (C). Lower back to start. Do 30 reps.

4. Single-Arm Side Kick Start on all fours. Extend right leg back diagonally and point toe on the floor; tuck left arm into chest

(A). Drop down to left forearm; as you lift right leg, bend knee, then extend leg straight out to the side (B). Return to “A.” Do 30 reps.

2. Cross Knee and Butt Lift Start on all fours, with a 3-pound weight tucked into crook of right knee.

Cross right knee behind left (A). Lift right leg out to the side until it’s at hip-height (B). Return to “A.” Do 30 reps.

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Foot should be slightly flexed.

scUlPt stUBBorN ZoNes

These new-and-improved exercises not only chisel your body better by activating more muscles but also force your brain to really focus on each movement. When your mind is fully connected to your body, your results will be even greater. Complete this (or another) strength session six days a week; pair with at least 30 minutes of cardio.

Don’t forget to squeeze your glutes.

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1. Plank Reach and Pulse Get into a plank with forearms on the floor, hands clasped and legs about hip-width apart. Lift right foot and bend right leg close to 90 degrees (A). Raise leg as high as possible (B), then pulse up and down 30 times.

Do moves 1 to 3 on one side, then re-peat on the other. End with move 4

on both sides.

2. Lunge Side Kick Stand with feet hip-width apart and hands

on hips. Take a giant step forward with right foot, then bend knees and lower into a half lunge (A). Extend left arm out to the side, leaning into left hip and reaching through fingers for balance as you kick right leg straight out (B). Return to start; do 30 reps.

4. Biceps Curl Press Back

Stand with feet slightly wider than hip-width apart, with a 3-pound weight in each hand, arms extended out to sides and palms facedown. Rotate right arm until palm is faceup, then curl up (A). Extend and lower arm, then turn arm so palm is facing behind you; press back (B). Return to start. Repeat 30 times.

3. Outer Thigh Lift Lie on left side with hips and legs stacked.

Place left forearm on the floor and prop up upper body; raise right leg about 6 inches (A). Lower leg and rotate body until you’re in plank with right palm on the floor (keep left forearm on the floor); swing right leg out to the side (B). Return to start, then repeat 30 times.

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Knees should not bend past your toes.

Really push into that back press.

Don’t slouch.

Get amaZING arms This sequence wakes up all those little muscles in the arm, hitting each one from multiple angles (you’re going to be a bit sore!) to really tighten and tone. Do this series (or another toning routine) six days a week, and pair with at least 30 minutes of cardio.

1. B-Ball Palm Rotation Stand with feet a little wider than hip-width apart, arms extended out to sides, palms down as if palming a basketball (A). Leading with pinkie, rotate arms forward from shoulder socket until palms and elbows are facing up. Reverse motion, this time leading with thumb (B). Do 30 to 40 reps.

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No slouching—keep your posture strong.

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2. Back Hand Press Start on all fours, with a 3-pound weight in

each hand (A). Bend right elbow slightly, then extend arm straight up and slightly away from body (B). Do 30 to 40 reps; switch sides.

4. Twisted Front Punch

Stand with feet a little wider than hip-width apart, with a 3-pound weight in each hand, wrists under armpits (A). Extend right arm straight out in front of you while rotating arm inward (B). Return to start. Repeat 7 more times. This is 1 set. Do 4 to 5 sets of 8 reps.

3. Back Hand Stand with feet a little wider than hip-width

apart, arms extended out to sides and palms facing back. Bend right elbow slightly, turning palm up and pulling arm back behind you (A). Straighten arm as you release and slap palm back (B). Do 30 to 40 reps; switch sides.

Fully extend arm.

Work on really rotating shoulder.

No cheating! Don’t rest weight on body.

BUIlD a BalaNceD BoDY With this sculpting series, you’ll work your way through moves that hit a multitude of muscles for better body symmetry, stat. Do the sequence in order six times a week, and don’t forget your half hour or more of fat-burning cardio each workout day.

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This move tones your whole arm.

1. Front-Back Small Punch Start with feet slightly wider than hip-width apart, holding a 3-pound weight in each hand. Bend elbows, bringing hands to chest height and slightly in front of you (A). Rotate arms so that palms face down, then punch straight out to sides (B). Return arms to chest height, this time squeezing shoulder blades together and bringing arms behind you before punching out. This is 1 rep. Repeat 30 times with quick motions.

2. Hamstring Stretch with Hip Flexor Tuck

Lie on left side with upper body propped up on left forearm. Lift right leg straight up and hold heel with right hand. Bend left knee and raise left leg a few inches above the floor (A). Straighten left leg, keeping it hovering above the floor, and engage inner thigh (B). Return to “A” and repeat. Do 30 reps; switch sides.

4. Split and Tuck

Lie faceup with legs in a split and lifted about 6 inches off the the floor, hands placed lightly on back of head. Crunch up slightly (A). Bring legs together, then tuck knees into chest and crunch up more (B). Extend legs straight out and return to “A.” Repeat 30 times.

3. Upside-Down Butt Lift

Start by kneeling, then bend elbows and bring forearms in front of chest to form 2 parallel lines. Lower down and forward to forearms and rest forehead on the floor. Lift right leg out to the side from hip (A). Lower right leg back to the floor, then kick it back and up (B). Return leg to the floor. Repeat 30 times; switch sides.

To really work your abs try not to let your legs touch the floor.

Fully extend through that leg.

Great for your core and inner thighs.

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