This all-in-one training technique, demonstrated by IFBB bikini pro Tawna Eubanks, uses explosive movements to power up your fat-burning cylinders (and enhance bone density). Here, five moves that build strength, agility, a sexy midsection, and a sculpted lower body.
1 of 5
James Michelfelder and Therese Sommerseth
Single-leg Squat
Works: Glutes, Hamstrings
Stand in a Smith machine, grip the barbell with your right hand, and hold a dumbbell in your left hand.
Raise your left leg off the floor, foot flexed, and sink down into a squat until your right thigh is at least parallel to the floor.
Drive through your heel to push up to the starting position.
Reps, Sets, Rest
Conditioning: 4 sets of 15; rest 90 sec.
Strength: 6 sets of 8; rest 2 min.
2 of 5
James Michelfelder and Therese Sommerseth
Single-leg Stepup With Knee Drive
Works: Glutes, Hamstrings, Quads
Holding dumbbells in each hand, stand with your left side next to a flat bench and place your left foot (your driving leg) on top of it.
Push through the center of your driving foot, pressing your body straight up onto the bench while lifting your right leg to a 90-degree angle.
Reverse the motion to step back down, repeat.
Reps, Sets, Rest
Conditioning: 4 sets of 12; rest 90 sec.
Strength: 6 sets of 6; rest 2 min.
3 of 5
James Michelfelder and Therese Sommerseth
Alternating Jump Lunge
Works: Core, Glutes, Hamstrings, Quads, Calves
Starting in a lunge position with your left leg forward, jump straight up and switch legs midair, landing softly in lunge position with your right leg forward.
Immediately push off after landing to start your next jump, continuing to alternate legs.
Reps, Sets, Rest
Conditioning: 4 sets of 20; rest 20 sec. between sets
Strength: 6 sets of 12; rest 90 sec.
4 of 5
James Michelfelder and Therese Sommerseth
Bulgarian Lunge
Works: Shoulders, Core, Glutes, Hamstrings, Quads
Holding a dumbbell in each hand, stand lunge-distance from a box or flat bench, facing away from it.
Place the top of your foot on the box.
Keeping your chest up and your front foot flat, slowly lower straight down into a lunge position until your front thigh is at least parallel to the floor.
Drive through your front heel to return to standing.
Reps, Sets, Rest
Conditioning: 3-5 sets of 15, no rest; alternating legs
Strength: 6 sets of 6, rest 2 min.
5 of 5
James Michelfelder and Therese Sommerseth
Box Squat
Works: Core, Glutes, Hamstrings, Quads
Holding a dumbbell in each hand, with the tops resting on your shoulders and your upper arms parallel to the floor, sit on the edge of a box or flat bench.
Keeping your chest up and midsection tight, Drive through your heels to come to standing.
