This eight-move series will leave no muscle unworked—it engages nearly 400 of them (in your arms, abs, legs, butt and then some!) for serious head-to-toe and front-to-back sculpting. Based on the Tracy Anderson Method, "the moves are strategically placed in order to fatigue the muscles, allowing you to work each one deeply for overall strengthening, balance and proportion," explains Tracy.
"Building strength and allowing the body's muscles to work together as one cohesive instrument will give lasting results and a lean and even-toned frame."
Do the workout six days a week (four if you're strapped for time), following each strength session with 30 to 60 minutes of cardio, and you could lose up to 10 inches over your whole body in 10 days.
More: 30-Day Cardio Challenge
Single-leg kick
Targets shoulders, chest, sides, core, glutes, inner thighs and hamstrings
Start on all fours, with hands placed right over left directly below chest, knees slightly wider than hip-width apart and feet pointing out. Pull abs in, lift right leg and extend it out diagonally from body. Return to start. Do 30 to 40 reps.
Watch the video: Single-Leg Kick
Mini squat with leg extension
Targets shoulders, upper back, chest, arms, core, glutes, quads and hamstrings
Start in down dog, with knees slightly bent and legs in a wide stance. Lift right foot, tuck right leg in toward chest (think mountain climber), allowing left leg to bend deeper. Straighten left leg as you extend right leg up to ceiling. Return to start. Do 30 to 40 reps.
Lengthen leg as much as possible to really feel a stretch.
Watch the video: Mini Squat With Leg Extension
Plank with arm/leg lift
Targets upper back, chest, sides, core and glutes
Start in plank with legs slightly wider than hip-width. Lift left arm out to side while raising right leg diagonally away from body until both arm and leg are higher than back. Pulse up for 30 to 40 reps.
Watch the video: Plank With Arm/Leg Lift
