8 Moves to Get You Toned in the Gym

Gymgoers, you'll never aimlessly wander the weight room again with these bench moves. Or if you're an outdoor workout girl, try our outdoor bench firmers, too!

The trainer Jeff Halevy, CEO of Halevy Life in New York City, created this one-stop shape-up just for self.

You'll need: A flat weight bench and a cute new sports bra. (Not really—we're just giving you permission to shop!)

The plan: Squeeze in some presculpting sweat. Halevy recommends fat-blasting intervals: Warm up for 5 minutes at a no-sweat pace on your cardio machine of choice. Next, sprint all out for 30 seconds; slow down for one minute to recover. Repeat (minus warm-up) six times, for a total of 9 minutes. On to toning: Do two sets of the given reps of each exercise on page 100 two times a week on alternate days.

Hammy Helper

Start in plank with toes on bench; place right foot on left calf (as shown). Engage abs and keep arms straight as you bend and lower left knee. Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

works abs, butt, thighs, hamstrings

Bear Walk

Start in plank with toes on bench. Engage abs as you walk hands toward bench until body forms an inverted V (as shown). Walk back to plank for 1 rep. Do 5 reps.

works shoulders, arms, abs

Waist Cincher

Start in a side plank with feet staggered on bench, right foot in front of left, left palm on floor, right arm wrapped around waist. Raise hips as high as you can (as shown), then lower to start for one rep. Do 12 reps. Switch sides; repeat.

works shoulders, back, abs, obliques

Back Attack

Lie facedown on bench with hip bones at end, legs together, toes on floor; hold bench for support, and lift lower body until parallel to floor. Keeping legs pressed together, bend knees and lower until hovering above floor (as shown). Return to start for one rep. Do 15 reps.

works abs, butt, thighs