Lose the Last 10 Pounds!

By: Adam Campbell, M.S., C.S.C.S. 


If you want to finish off the fat for good, try this new workout from Adam Campbell, author of The Women’s Health Big Book of Exercises. It works every inch of your body, from every direction, for a complete total-body workout that’ll help you finally shed those last few hard-to-lose pounds.

For dozens more great workouts like this, check out The Women’s Health Big Book of Exercises.

How to do it: Perform this workout 3 to 4 days a week, resting a day between each workout. The routine is composed of three mini-circuits of three exercises. Start with Mini-Circuit #1 (exercises 1 to 3) and do one set of each exercise in the order shown for 30 seconds. So you’ll do Exercise 1 (with the right leg) for 30 seconds, Exercise 2 for 30 seconds, and Exercise 3 (with the left leg) for 30 seconds. That’s one circuit. After you’ve finished one circuit, rest for 60 seconds, and repeat the entire circuit one time. So you’ll do a total of two circuits. Rest for another 60 seconds, then move on to Mini-Circuit #2 (exercises 4 to 6) and follow the same procedure. After you finish Mini-Circuit #2, use the same instructions for Mini-Circuit #3 (exercises 7 to 9).

To make it harder, you can boost the amount of time you do each exercise from 30 seconds up to 60 seconds. (Feel free to vary it, depending on your ability at any specific exercise. So you might do one exercise for 30 seconds, but do another for 45 seconds.) You can also increase the number of circuits you perform.

Fix your flawed technique with these simple exercise strategies.


Photo Credit: Beth Bischoff

Offset Dumbbell Reverse Lunge


Step 1

Step 2
  1. Hold a dumbbell in your left hand next to your shoulder, with your arm bent.
  2. Step backward into a lunge with your right foot. Complete the prescribed number of reps on that side, then switch arms and lunge backward with your left leg for the same number of reps.

Power pairs dumbbell workout

This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Beth Bischoff

Underhand-Grip Rear Lateral Raise


Step 1

Step 2
  1. Grab a pair of dumbbells with an undergand grip and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing forward.
  2. Without moving your torso, raise your arms straight out to your sides until they're in line with your body. Pause, then slowly return to the starting position.

Flat belly fast no crunches

This move works:
Shoulders, Upper Back
Photo Credit: Beth Bischoff

Offset Dumbbell Reverse Lunge


Step 1

Step 2
  1. Hold a dumbbell in your left hand next to your shoulder, with your arm bent.
  2. Step backward into a lunge with your right foot. Complete the prescribed number of reps on that side, then switch arms and lunge backward with your left leg for the same number of reps.

Power pairs dumbbell workout

This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Beth Bischoff

Swiss-Ball Dumbbell Chest Press


Step 1

Step 2
  1. Grab a pair of dumbbells and lie on your back on a Swiss ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Your palms should be facing out, but turned slightly inward.
  2. Without changing the angle of your hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back up to the starting position as quickly as you can. Straighten your arms completely at the top of each repetition.
This move works:
Abs, Chest, Core
Photo Credit:

Goblet Squat


Step 1

Step 2
  1. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)
  2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.

Easy isometric workout routine for women

This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Beth Bischoff

Dumbbell Row


Step 1

Step 2
  1. Grab a pair of dumbbells, bend at your hips and knees, 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 behind you.
  2. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.

Flat ab-pilates workout

This move works:
Upper Back
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

Single-Leg Swiss-Ball Hip Raise and Leg Curl


Step 1

Step 2

Step 3
  1. Raise your right leg in the air so that it's a few inches off the ball, nearly in line with your left thigh.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees.
  3. Without pausing, pull your left heel toward you and roll the ball as close as possible to your butt.

Sculpt a better butt

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

T-Stabilization


Step 1

Step 2
  1. Assume a pushup position. Your body should form a straight line from your head to your ankles. 
  2. 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. Pause for 3 seconds, then lower back down to the starting position. Rotate to your left. That's one rep. Continue to rotate back and forth.

The 4-Week burn fat fast workout

This move works:
Abs, Core, Hips, Lower Back, Obliques
Photo Credit: Beth Bischoff

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