PART I: Slimming SandBell Circuit What You’ll Need: A 6-, 8-, or 10-pound SandBell. Our testers used a 10-pound Hyperwear SandBell ($22; hyperwear.com). If necessary, start with a 6-pound SandBell and increase the weight as you become stronger. How To Do It:Warm up with a few minutes of light calisthenics, such as shallow squats, knee lifts, and arm circles. Then do the Slimming SandBell Circuit (p. 86) 3 times. Perform as many quality reps of each move as you can during the set time frame. Move quickly, but not so fast that you compromise form. After completing the full circuit, take a 2-minute break before moving to the next round. To reduce your risk of injury, do the routine without a SandBell until you’re comfortable with the moves. Cool down by stretching your main muscle groups, holding each stretch for at least 20 seconds. Exercising Indoors?Head to your basement or garage, or remove wobbly wall hangings before starting, in case the floor shakes. Round 1: 1 min of each exercise+Rest: 2 min+Round 2: 45 sec of each exercise+Rest: 2 min+Round 3: 30 sec of each exercise TOTAL WORKOUT TIME: 20 min More from Prevention: 8 Effective Exercises You’re Not Doing[pagebreak] SandBell Squat Jump Targets thighs and buttStanding with feet hip-width apart, cross arms in front of chest and hug SandBell to body. Keeping knees behind toes, sink hips into a squat (A). Jump up, straightening legs and lifting feet off floor (B). Land softly in squat position, keeping knees behind toes. Repeat.Make it easier: Omit the jump; simply squat and then stand upright.Boost your burn: Jump higher, taking care to land softly. Media Platforms Design TeamSandBell Slam Targets shoulders, core, thighs, and butt Standing with feet hip-width apart, grip SandBell with both hands. Extend arms overhead, lifting SandBell high and rolling onto balls of feet (A). Using core and shoulder strength, powerfully slam SandBell to floor between feet (B), releasing it when arms are about rib-cage level. Squat down, deeply bending at knees (keep back straight, not hunched), to pick it up. Repeat. Make it easier: Instead of slamming SandBell down, tap it to floor between feet, keeping possession of it throughout move. Boost your burn: Exert greater force slamming SandBell (you should hear the “boom”). More from Prevention: 10 Reasons Your Ab Exercises Aren’t Working [pagebreak]Media Platforms Design TeamSandBell Squat And Toss Targets shoulders, thighs, and butt Stand with feet hip-width apart, holding SandBell at chest level with palms facing up. Lower hips into a squat, keeping knees behind toes (A). Return to standing while simultaneously tossing SandBell straight up (B). Catch it with palms up, and then lower into second squat. Repeat. Make it easier: Omit toss, pressing SandBell overhead as you stand. Boost your burn: Deepen squat, always keeping knees behind toes.
Media Platforms Design TeamRainbow SandBell Slam Targets shoulders, core, thighs, and butt Stand with feet staggered, right foot a few feet in front of left foot, holding SandBell overhead (A). Slam SandBell to floor directly in front of right toes, simultaneously lowering into a lunge, keeping right knee behind toes (B). Keeping back flat, reach down to pick up SandBell with both hands, and then lift it overhead, straightening legs. Pivot on balls of feet to repeat move on opposite side, following a rainbow arc. Continue alternating sides. Make it easier: Instead of slamming SandBell, retain possession and lower it to knee height as you lunge. Boost your burn: Instead of pivoting to change sides, jump powerfully, turning 180 degrees during the leap so t that when you land, you’re facing the other direction in a deep lunge.[pagebreak]Media Platforms Design TeamPush-Up To SandBell Side Plank Targets arms, shoulders, chest, back, and core Begin in push-up position, hands directly under shoulders, with left palm in center of SandBell (A). Perform 1 push-up (B). Grab center of SandBell and roll hips to right, staggering and flexing feet so bottom side of each foot presses into floor. Extend left arm directly above shoulder, lifting SandBell high (C). Release SandBell behind back so it drops slightly outside right hand. Return to push-up position, placing right palm on center of SandBell. Perform 1 push-up, and then repeat side plank and drop on left side. Continue alternating sides. Make it easier: Perform a modified push-up on bent knees. Boost your burn: In side plank, stack feet together. More from Prevention: Sculpt Show-Off Arms Media Platforms Design TeamSandBell Tuck Targets shoulders, core, and butt (Sweat smarter: Do this exercise on an uncarpeted surface, such as your kitchen floor, so the SandBell glides easily.) Begin in plank position, palms flat and under shoulders, toes positioned on center of SandBell (A). Pulling belly button to spine, bend knees and draw SandBell toward chest (B), and then push SandBell away from body, returning to plank. Repeat. Make it easier: Use a paper plate, and build up to using a SandBell. Boost your burn: Instead of tucking knees in, keep legs straight, and lift hips toward ceiling so body forms an inverted V.[pagebreak]Media Platforms Design TeamSandBell Burpee Targets arms, shoulders, chest, back, core, thighs, and butt Perform a SandBell Slam (A) as described in exercise No. 2 (p. 86). Once SandBell is on floor, squat down and place 1 palm on either side of SandBell. Step feet back to plank position (B). Lower for 1 push-up (C), and then walk feet back to hands. Squat deeply, keeping back straight, as you pick up SandBell and return to standing. Repeat. Make it easier: Drop to knees for modified push-up or omit push-up altogether. Boost your burn: Jump feet back to plank position instead of stepping back. More from Prevention: Strengthen Your Core[pagebreak]Media Platforms Design TeamPART II: Fat-Melting Power Walk This 30-minute walking workout will boost cardiovascular endurance and burn fat. Use your rate of perceived exertion (RPE) as a guide: 1 is sitting on the couch and 10 is your fastest sprint. “During your power walk, you should feel like you’re trying but not dying,” Benten says. “You should be able to say only a few words before taking a breath.” Warm-Up:Time: 3 min RPE: 3+Power Walk:Time: 24 min RPE: 6+Cool-Down:Time: 3 min RPE: 3TOTAL WORKOUT TIME: 30 min Personal trainer and SandBell pro Brook Benten created our quick, calorie-blasting workout.More from Prevention: The 13 Best Outdoor Workouts[pagebreak]A Week At A Glance Aim to do 3 Slimming SandBell Circuit workouts and 2 or 3 Fat-Melting Power Walks each week. Feel free to swap days according to your schedule. More from Prevention: Download The Total-Body Toning Workout[pagebreak]EAT TO SPEED RESULTS To flatten your belly faster, follow these tips from Laura Mangum, RD. Say buh-bye to boxed and bagged:Processed and refined foods usually have fewer nutrients and more calories, thanks to added ingredients like sugar and sodium. Instead, reach for whole foods such as produce and lean meats. Follow the 50% rule:At each meal, aim to fill half your plate with nonstarchy vegetables, such as kale, spinach, broccoli, and brussels sprouts. They’re low in calories but packed with filling fiber to keep you satisfied while you slim. Stay away from sugar: The sweet stuff packs a lot of extra calories—774 in 1 cup—and is devoid of nutrients. It also increases insulin production, making it harder to drop pounds, so always carefully check nutrition labels.
DOWNLOAD THE APP Seconds Pro Interval Timer($3; iTunes Store) to your iPhone, iPod Touch, or iPad to time your sets easily! Plug in the desired duration of each interval and your device will beep when it’s time to switch to the next move.
