The Butt and Shoulder Fat Blaster Workout can be done anywhere, anytime. All you need is a little bit of room, a little bit of time and a lot of heart. As always, it’s important to start with a good warm up. This workout gets progressively more challenging, and will primarily focus on your legs, shoulders and abs.

Equipment Needed:
1 hand-held weight between 4 and 10 pounds.

Note: Cardio intervals can be done anywhere, not just in the cardio room of a gym. They’re also not restricted to treadmills. The purpose is to get in cardiovascular activity at varying levels.

Warm Up: 5 Minutes

If you’re at the gym, jump on a piece of cardio equipment. If you’re at home, start with some easy lunges, walk up and down the stairs a few times, or better yet…a five-minute walk or jog outside. For this workout, it wouldn’t be a bad idea to do a few windmills with your arms to loosen up your shoulders.

Circuit 1:

30-Second Squat Jump
45-Second Figure-8 Shoulder Sizzler
30-Second Push-Up to Plank
5-Minute Easy Cardio Interval (your choice: run, elliptical, stair climber, rowing machine)

Circuit 2:

60-Second Squat Jump
60-Second Figure-8 Shoulder Sizzler
45-Second Push-Up to Plank
5-Minute Moderate Cardio Interval (a little more intense than the first circuit)


Circuit 3:

90-Second Squat Jump
75-Second Figure-8 Shoulder Sizzler
60-Second Push-Up to Plank
5-Minute Hard Cardio Interval (pick it up and finish strong)

Have a question about an exercise? Check the Exercise Glossary.

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