This arms and abs workout also sculpts sexy legs, thanks to The Hollywood Trainer Jeanette Jenkins’ genius moves.
What’s a girl to do when it’s Friday night and you’ve got happy hour plans, but you still want a good sweat sesh? Head to the gym (or your living room, if you have some dumbbells at home) and crank out this sexy arms, abs, and legs workout from The Hollywood Trainer Jeanette Jenkins. It’ll kick-start a burn in all the right places, so you’ve feel svelte, sexy, and fit AF all night long.
How it works: Grab a set of medium-weight dumbbells and a mat (if the floor is hard) and get to work. Do each move for the number of reps indicated, and repeat the circuit two to three times.
Plié Squat with Row and Lift
A. Stand with feet wider than shoulder-width apart, toes pointing out at 45-degree angles, and holding dumbbells in front of hips.
B. Lower into a plié squat, drawing elbows up and out to the sides to row dumbbells up in front of shoulders.
C. Straighten legs and lower dumbbells in front of hips.
D. Then lower down into another plié squat, lifting straight arms forward and up to shoulder height. Return to starting position.
Do 20 reps.
A. Stand with feet together and hands guarding face.
B. Shift weight into right leg, lean to the right, and kick out to the side with the left leg as if making contact with shin on a heavy bag.
C. Draw left leg back in and tap the floor before beginning the next rep.
Do 20 to 25 reps per side.
Lunge with Shoulder Press
A. Stand at the top of a lunge with left foot one step forward and right foot one step back. Hold dumbbells in racked position at shoulders.
B. Lower into a lunge until left knee forms a 90-degree angle, keeping weight centered between feet. At the same time, press dumbbells straight overhead, so they’re directly above shoulders and arms aren’t locked out.
C. Straighten legs and lower dumbbells to return to starting position.
Do 20 to 25 reps on each side.
A. Stand with feet slightly wider than hip-width apart.
B. Hinge at the hips to sink back into a squat, tapping the ground with hands in between feet.
C. Straighten legs to stand and jump, reaching arms overhead. Land softly and lower directly into the next squat.
Do 15 to 25 reps.
Back Row with Back Toe Tap
A. Start with feet together and knees bent, hinged slightly forward at the hips, and dumbbells in hands extended straight over thighs.
B. Row the dumbbells up to shoulder height, opening elbows wide. At the same time, shift weight into right leg to tap the left leg backward.
C. Return to start, then repeat the row with a toe tap on the other side. Continue alternating.
Do 16 to 20 reps.
Triceps Kickback with Leg Lift
A. Stand with weight shifted into right leg, left leg stepped slightly back and balancing on toe. Hold dumbbells curled up toward shoulders with elbows at a 90-degree angle and wrists facing in.
B. Squeeze triceps to straighten arms, drawing dumbbells backward, while squeezing glutes to lift the straight left leg up and back.
C. Bring dumbbells back up to shoulders and tap left leg to ground to return to starting position.
Do 16 reps, then hold the extended position and pulse 16 times. Repeat on the other side.
A. Lie faceup, arms and legs extended and hovering off the ground.
B. Lift straight arms and legs toward center to touch hands to feet or shins.
C. Lower down, trying to keep shoulder blades lifted off the ground.
Do 20 reps.
Repeat the circuit 2 to 3 times.
This article originally appeared on fitnessmagazine.com.