The plan: Do these four moves three times a week, and you’ll see more definition in a month or less. For faster results, add 20 minutes of cardio.
You need: Hand weights
1. Dead lift & raise
Targets: Shoulders, back, glutes & outer thighs
How to: Stand with feet hip-width apart, weights in hands. Hinge over, keeping chest raised and back flat. Power up using your glutes, lifting leg to side while raising arms to shoulder level. Switch sides. Do 10 to 12 reps.
Perfect your form: Avoid raising arms above shoulders.
Dial it down: Skip the arm raise or ditch the weights.
Amp it up: Do leg pulses for 30 seconds; return to start.
2. Plank to push-up
Targets: Core & arms
How to: Start in plank position, distributing weight evenly between forearms and toes. Press one palm into floor to lift body up, following with the other hand. Return to plank. Do 8 to 10 reps.
Perfect your form: Keep a straight line from head to back and butt—no dipping!
Dial it down: Drop to knees.
Amp it up: While in push-up, lift one leg, then the other, off ground for 10 seconds.
3. Bow extension
Targets: Core, arms & quads
How to: Hold one weight in hands at a slight angle above shoulder. Point foot to side. Pull right knee up to meet right elbow. That’s one standing crunch. Do 10 reps. Switch sides and repeat. Keep movements controlled. Do 3 sets.
Perfect your form: Face hips and shoulders forward.
Dial it down: Do this move without weights.
Amp it up: Add a front kick after the crunch.
4. Skater lunge & lift
Targets: Legs, glutes & arms
How to: Stand with feet shoulder-width apart, weights in hands, palms resting on thighs. Step into a wide side lunge, raising arms to shoulder level. Do 8 to 10 reps, alternating sides. Do 3 sets.
Perfect your form: Make sure front knee doesn’t come beyond toe during lunge.
Dial it down: Skip the arm raises or ditch the weights.
Amp it up: Add a butt kick after the lunge.