Mini-Circuit 1
Exercise 1: Offset Reverse Dumbbell Lunge (Step Back with Right Leg)
The Target: Your thighs, hips and abs
Stand holding a dumbbell in your right hand next to your shoulder, with your arm bent [A]. With your left foot, step backward into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Push yourself back to the starting position and repeat, until you've done all your reps.
If that's too hard: Do the same movement, but without the weight. (You can place your hands on your hips.)
Exercise 2: Underhand Grip Rear Lateral Raise
The Target: Your upper back and rear shoulders
Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched (don't round it!), and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing forward [A]. Without moving your torso or bending your elbows, raise your arms straight out to your sides until they're in line with your body [B]. Pause, then slowly lower the dumbbells back to the starting position.
Exercise 3: Offset Reverse Dumbbell Lunge (Step Back with Left Leg)
The Target: Your thighs, hips and abs
Stand holding a dumbbell in your left hand next to your shoulder, with your arm bent [A]. With your right foot, step backward into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Push yourself back to the starting position and repeat until you've done all your reps.
If that's too hard: Do the same movement, but without the weight. (You can place your hands on your hips.)
Mini-Circuit 2
Exercise 1: Swiss Ball Dumbbell Chest Press
The Target: Your chest, triceps, shoulders, abs and hips
Grab a pair of dumbbells and position your body so that your upper and middle back are placed firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold the dumbbells above your chest with your arms straight and your palms facing out (but turned slightly inward) [A]. Lower the dumbbells to the sides of your chest [B], then press them back up and together. That's one repetition.
Exercise 2: Goblet Squat
The Target: Your thighs and hips
Grab one end of a dumbbell with both hands and hold it vertically in front of your chest (pretend it's a big goblet). Stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position.
If that's too hard: Do the same movement, but without the weight. (You can hold your arms straight out in front of you for balance.)
Exercise 3. Dumbbell Row
The Target: Your back and biceps
Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched (don't round it!), and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders [A]. Pull the dumbbells to the sides of your torso, by raising your upper arms, bending your elbows and squeezing your shoulder blades together [B]. Pause, then slowly lower the dumbbells back to the starting position.
Mini-Circuit 3
Exercise 1: Thrusters
The Target: Your thighs, hips, shoulders and triceps
Hold a pair of dumbbells next to your shoulders and stand with your feet shoulder-width apart [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Now push yourself back up, but as you do, press the dumbbells overhead until your arms are completely straight [C]. Lower the dumbbells back to the starting position. That's one repetition.
Exercise 2: Swiss Ball Hip Raise and Leg Curl
The Target: Your hips, butt and hamstrings
Lie on your back on the floor and place your lower legs on a Swiss ball. Place your arms out to your sides at a 90-degree angle, your palms facing up [A]. Now push your hips up so that your body forms a straight line from shoulders to knees [B]. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt [C]. Pause and reverse the motion by rolling the ball back until your body is in a straight line. Lower your hips back to the floor and repeat.
If that's too hard: Simply raise and lower your hips without performing the "leg curl" portion of the exercise (don't roll the ball toward your butt). Each time you raise your hips, pause for three to five seconds.
Exercise 3: T-Stabilization
The Target: Your abs, lower back and hips
Assume a push-up position. Your body should form a straight line from your head to your ankles. Tighten your core by trying to make your stomach as skinny as possible, and hold that contraction for the entire exercise [A]. Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you're facing sideways. (Pretend you're reaching upward.) Pause for three seconds, then lower back down the starting position, rotate all the way to your right and hold again. Continue to rotate back and forth.
Next, try the Swimsuit-Ready Workout
