Get the body and the brains all in one work out

Posted under female workout

Introducing six multitasking moves that tones, reshape and firm up your muscles and spark your mind!

Each move in this workout incorporates the trifecta of brain-bettering elements-complex motor skills, balance and a new set of data. It helps you tone from head to toe.

As you move through the routine, it makes your heart pump more thus a great cardio workout, increasing calorie burn and blood flow to your brain and the rest of your body.

Your trainer
Jack Mantione is an integrative certified strength and conditioning specialist and a physical therapist in New York City. He works with athletes and runners to heal and prevent injuries while improving their balance and agility.

What to do
Complete the indicated reps; try not to rest between moves to maximize its cardio benefit. Repeat the circuit training.

What you’ll need
A pair of 2- to 5-pound dumbbells

Armed and dangerously bright

Balance on left leg, knee soft, and bend right knee until shin is parallel to floor. Contract abs and squeeze glutes. Hold weights, palms facing in, elbows bent 90 degrees (as shown). Pull shoulder blades toward each other and hold for 15 to 30 seconds. Return to start. Switch legs; repeat.
• works shoulders, arms, back, abs, butt, legs

X marks the smart

Stand with feet hip-width apart, a weight in each hand, palms facing forward. Rest weight in right hand on side of butt for added resistance, then raise left arm to side until parallel to floor as you lift right leg out to side (as shown). Return to standing; repeat on opposite side for one rep. Do 12 reps.
• works shoulders, arms, abs, butt

Quick-wit kick

Stand facing a step or bench, holding weights at sides. Step up with left foot and extend right leg in front of you, as you curl weight in left hand toward shoulder and extend right arm back (as shown). Step right foot back to floor, switching arm positions so you curl right hand toward shoulder and extend left arm back. Do 12 reps. Switch legs; repeat.
• works arms, abs, butt, legs

Butt and brain teaser

Stand with feet shoulder-width apart, a weight in each hand, to start. Rest weight in right hand on butt to add resistance; raise left arm in front of you to shoulder height and extend right leg out behind you (as shown). Return to start; repeat on opposite side. Do 12 reps.
• works butt, shoulders, arms, abs

Genius shaper

Lie face up with knees bent, feet flat, arms at sides with a weight in each hand and elbows bent 90 degrees, to start. Lift pelvis as you extend and lift left leg and press weight in right hand upward, palm facing in (as shown). Stay in a bridge and lower right arm and left leg. Repeat on opposite side. Do 12 reps.
• works abs, shoulders, chest, butt, legs

Mind crunch

Lie face up with knees bent, feet flat, arms extended along floor above head with a weight in each hand, palms facing each other, to start. Reach arms up overhead, then crunch, twisting and reaching arms across torso to left side as you straighten and lift left leg (as shown). Return to start; repeat on opposite side. Do 12 reps.
• works abs, obliques, chest, back

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