SLIMMER IN
7
DAYS
Our proven lean
routine will help
you shed inches
all over—fast.
Muffin tops, meet
your match.
After a week of sweating
and shunning cronuts, it
shouldn’t be too much
to ask to see your belly
shrink a little. How about
a lot? Steal this formula
from husband-and-wife
trainers David and Dylan
Schenk, owners of the
Hollywood gym Cross
Train LA, and you could
erase up to three and
a half inches from your
waist like that. Three and
a half inches, people!
Our testers trimmed ’em
in seven fast days doing
the moves here in combo
with our 1,500-caloriea-day diet—find it at
fitnessmagazine.com/
betterdiet—which is a
must-do if you want to
see pounds disappear,
too. “When we switched
to alternating days of
high-intensity sculpting
circuits with Pilatesbased workouts, our
clients’ mats were just
dripping,” says Dylan of
the aha moment when
she knew they’d hit upon
the perfect slim-quation.
Use it for an off-thecharts jump start; stick
with it for a crazy-hot bod
in a month.
By Janet Lee
Photographs by Dustin Snipes
fitnessmagazine.com October 2014
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MONDAY,
WEDNESDAY,
FRIDAY
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2
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5
HAIR: SIENREE/CELESTINE AGENCY FOR RENE FURTERER. MAKEUP: ERIKA PARSONS/CELESTINE AGENCY FOR STILA COSMETICS.
MODEL: SARAH OTEY/WILHELMINA FITNESS. PAGES 79–81: LULULEMON BRA. NORMA KAMALI TOP. ADIDAS BY STELLA MCCARTNEY SHORTS. NIKE SHOES
CALORIE-CRUSHER CIRCUIT
Three times a week, do the exercises here back-to-back without resting. Warm up by holding plank
pose for two minutes, then do up to three circuits (beginners, start with one circuit and build up). Use
a lighter kettlebell—like four pounds—until you get the hang of the moves, then go heavier; always
choose a weight that you can control, though. No bell? Use a five- to eight-pound dumbbell instead.
1. TURKISH
GET-DOWN
Targets shoulders,
back, chest, arms, abs,
butt, legs
l Stand
with feet hipwidth apart and hold a
kettlebell in right hand
overhead, arm straight
and palm facing up.
l Keeping
arm raised
throughout, slowly lie
down by lunging back
with left leg, then placing
left hand on ground
behind you.
l Lower
hips, left leg, left
arm and upper body to
ground (right arm stays
raised throughout move).
l Reverse
movement to
return to start position,
then lunge back with left
leg. Return to start and
lunge back with right leg.
l Do
10 lunges, alternating
legs. Switch kettlebell to
left hand and repeat series,
lunging back with right leg
to get down on ground.
l Extend
left arm straight
up as you squat, twisting
upper body to reach right
hand to ground.
l Stand
2 . CLEAN TO
OVERHEAD PRESS
Targets shoulders,
back, chest, arms, abs,
butt, legs
l Place
kettlebell on
ground and stand behind
it with feet slightly more
than shoulder-width apart.
l Squat,
grab handle of
kettlebell with left hand
and straighten legs as you
swing kettlebell forward.
Squat again as you swing
it between legs, then
straighten legs and bring
kettlebell in front of left
shoulder, elbow bent by
side and palm facing right
(this is called the “rack”
position).
up, then return to
squat and swing kettlebell
between legs again.
Swing kettlebell forward,
switching it to right hand
when it’s in front of body.
Repeat move, completing
rep by reaching left hand
to ground.
l Do
20 reps, alternating
sides.
3. PISTOL SQUAT
Targets back, biceps,
butt, legs
l Hold
kettlebell with
both hands in front of
chest and balance on left
leg, right leg extended off
ground in front of you.
l Keeping
right leg raised
(the higher and straighter
it is, the harder the move),
slowly lower into a singleleg squat.
l Rise,
keeping right leg
off ground, and repeat.
l Do
10 reps, then switch
legs and repeat.
4. SIDE PLANK
ROW
Targets back, arms,
abs, obliques
l Start
on ground,
balancing on left hand,
palm aligned under
shoulder and outside
of left foot, with feet
stacked (side plank); hold
kettlebell in right hand on
ground under chest.
l Keeping
body still and
straight, draw kettlebell up
to right ribs. Maintaining
side plank, lower kettlebell
and repeat.
l Do
10 reps, then switch
sides and repeat.
5. REAR LUNGE
TO DEAD LIFT
Targets back, biceps,
abs, butt, legs
l Hold
kettlebell in left
hand next to left shoulder,
palm facing right (rack
position), and stand with
feet hip-width apart.
l Lunge
back with left leg,
then step forward again
and balance on right foot.
l Slowly
hinge forward
from hips and lower
kettlebell toward ground
as you extend left leg
behind you. Rise up to
start position, barely
touching left toes to
ground, and repeat.
l Do
10 reps, then switch
sides and repeat.
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TUESDAY,
THURSDAY,
SATURDAY
5
AB FLATTENERS
Three times a week, do these moves as a circuit. Again, warm
up by holding plank pose for two minutes, then do up to three
circuits (beginners, start with one circuit and build up).
1. ATOMIC BURPEE
Targets shoulders,
back, chest, abs,
butt, legs
Lie faceup on ground
with hands behind head
and arms, head and legs
raised.
4
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WITHOUT WALLS BRA. ADIDAS BY STELLA MCCARTNEY SHORTS
l
Place feet on ground
and quickly roll up to a
deep squat; quickly place
hands on ground in front
of you and jump feet back
so body is straight from
head to heels (plank).
l
Bend elbows and lower
chest toward ground,
then press up.
l
Hop feet forward
and jump straight up,
l
reaching arms high. Land
in a deep squat again,
then sit down, extend
legs forward and roll
back with hands behind
head; repeat from the
beginning.
l
Do 10 reps, then switch
sides and repeat.
Targets arms, abs
Get in downward dog
position with hands and
feet on ground and hips
lifted so body is in an
inverted V.
l
Reach left hand toward
right foot.
lowering hips near to
ground as you bring hand
and foot down.
Do 10 reps, alternating
sides.
l
l
Do 10 reps.
2. DOWN DOG
REACH
l
Extend left arm forward
as you lower hips so body
is straight from head to
heels. Return to down dog
reach; repeat.
l
3. CRAB TOE TOUCH
Targets abs, legs
Sit on ground with knees
bent, feet flat, and place
hands behind hips with
fingers pointing forward.
Lift hips an inch.
l
Lift hips higher as you
raise right leg and
touch right toes with
left hand. Switch sides,
l
SEE AND SHRINK Watch this workout video at fitnessmagazine.com/7days.
4. SINGLE-LEG
WALK-IN
Targets arms, abs
Get in plank position on
hands and toes and raise
right foot several inches
off ground.
l
Keeping right leg raised
throughout move, walk
hands in toward left foot,
then roll up slowly until
you’re standing upright.
l
l
Reverse motion to
return to starting
position. Do 10 reps,
then switch sides
and repeat.
5. SIDE X
Targets abs, thighs
l Start on ground,
balancing on left hand
and side of right foot
so body is straight, left
foot slightly behind right.
l Extend right arm
diagonally forward and
left leg diagonally back.
l Draw left knee and
right elbow together.
l Do 10 reps; switch
sides and repeat.
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