Total Body Fat Blast Workout

Get Trim and Toned

One of the best ways to reshape your body (and save time!) is to combine calorie-torching cardio with resistance training. Multitask with the new TRX Rip Trainer ($190; trxtraining.com), a portable resistance tool that gets your heart pumping while helping to develop power, strength and balance.

On the following slides is a seven-exercise, total-body circuit. Warm up with five- to 10-minutes on the treadmill, rower, bike, etc, and five minutes of dynamic stretching. Then perform each exercise for 30 seconds per side (1 minute total), with a 45-second rest interval between sets. For maximum benefit, go through the full circuit two to three times. Enjoy the burn—and your new, lean body.

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Tatyana Ogryzko

Rip Marching Plank

Targets: Chest/Shoulders/Abdominals

Step 1: Grab the Rip Trainer with both palms down, stand facing away from the anchor point and step away from the anchor to increase tension on the resistance cord

Step 2: Engage abdominals, extend arms away from the chest

Step 3: Alternate marching with both feet while maintaining a "tall" spine posture with abdominals engaged

Tip: March using higher steps to increase the difficulty

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TRX

Rip Lunge Row

Targets: Back/Biceps/Glutes/Quads

Step 1: Grab the Rip Trainer with both palms down, stand facing the anchor point and step away from the anchor to increase tension on the resistance cord

Step 2: Engage abs, simultaneously lunge back with one leg, squeeze scapula together and bring the bar to chest

Step 3: Step forward while reaching with both hands toward anchor, repeat rear lunge and row with opposite leg

Tip: Avoid arching the low back while rowing (maintain a "tall" spine posture throughout exercise)

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TRX

Rip Lunge Press

Targets: Chest/Triceps/Glutes/Quads

Step 1: Grab the Rip Trainer with both palms down, stand facing away form the anchor point, step away from the anchor to increase tension on the resistance cord

Step 2: Engage abs, simultaneously lunge forward with one leg while pressing bar off the chest

Step 3: Step back, bring bar to the chest and repeat forward lunge and press with opposite leg

Tip: Don't allow front knee to go past front big toe during lunge

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TRX

Rip Rotation

Targets: Internal and External Obliques/Glutes/Pecs

Step 1: Grab the Rip Trainer with the hand closest to the resistance cord palm up (Power hand), the opposite hand palm down, stand sideways to the anchor point, step away from the anchor to increase tension on the resistance cord

Step 2: Engage abs, rotate bar, hips and shoulders away from the anchor point

Step 3: Maintain "tall" spine, rotate bar, hips and shoulders back toward anchor point

Tip: For increased difficulty, add a squat with every rotation

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TRX

Rip Overhead Axe Chop

Targets: Triceps/Shoulders/Abdominals

Step 1: Grab the Rip Trainer with the right hand closest to the resistance cord palm up (Power hand), the left hand palm down. Place the Power hand near the right shoulder (the bar should be in a horizontal position relative to the ground), stand facing away from the anchor point, step away from the anchor to increase tension on the resistance cord

Step 2: Engage abs, extend right hand off shoulder while pulling left hand towards navel

Step 3: Return to the starting position and repeat

Tip: Keep ankles, knee's and hips slightly flexed throughout the exercise

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TRX

Rip Squat Press

Targets: Chest/Triceps/Glutes

Step 1: Grab the Rip Trainer with both hands palm down, stand facing away from the anchor point, step away from the anchor to increase tension on the resistance cord

Step 2: Engage abs, squat down with the bar on your upper chest

Step 3: Stand up pressing the bar off your chest

Tip: Don't let your knees "dive in"—keep them aligned over your feet throughout the movement

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TRX

Rip Hockey Slap Shot

Targets: Internal and External Obliques/Glutes/Pecs

Step 1: Grab the Rip Trainer with the right hand closest to the resistance cord palm up (Power hand), the left hand palm down, the resistance end of the bar should be pointing toward the anchor

Step 2: Engage abs, rotate hips, shoulders and feet away from anchor while "striking" end of bar towards floor in a Hockey Slap Shot motion

Step 3: Maintain "tall" spine, rotate bar, hips and shoulders back toward anchor point

Tip: Try to strike the end of the bar to the same location in space every repetition

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