Reach a plateau in your weight loss efforts? It is time to turbo-charge your workouts. Tom Holland, M.S., an exercise physiologist in Darien, Connecticut suggests overloading your muscles to keep them guessing. During this change, work every muscle three or four days in a row. Perform each set with little rest in between.

Execute 8-12 reps of each exercise. Repeat the routine three times. You can rest for two minutes at the end of each circuit. Choose dumbbells that will fatigue your muscle by the 10th or 12th rep. This fast-paced circuit will get rid of your plateau in no time.

Pushups – Get on your hands and toes (or knees) on the floor. Hands flat on the ground shoulder-width apart. With fingers facing forward or slightly turned in, lower body toward the ground, elbows flared out just a little. Keep your abs tight and push up until arms are fully extended. Keep your head aligned with your spine. Do not bend from the waist and do not allow your lower back to sag.

Forward Lunges – Hands on your sides, stand with feet together. Step forward with right leg into a lunge. Focus on dropping hips toward the ground rather than driving hips forward. With back straight, lower body to a comfortable position, until front thigh is parallel to the ground. Firmly push off with your front leg to return to start. Switch legs and repeat. 8 to 12 repetitions per leg.

Chest Press on a Swiss ball — Sit on a Swiss ball. Grab a pair of dumbbells on each hand. Walk feet forward until head and shoulders rest on the ball. Keep feet flat on the floor, knees bent 90 degrees. Squeeze glutes and abs tightly throughout the set to stabilize the body. Palms facing forward, bring dumbbells around chest level. Push weights up over chest, and lower to start position.

Squats with Dumbbells – Stand shoulder-width apart, holding a heavy dumbbell on each side with arms hanging straight down. Bend knees until thighs are just past parallel to the floor. Back should be at roughly 45 degrees, eyes looking straight ahead. Extend your legs, straightening back up to return to standing.

Dumbbell rows — Place one knee and one hand on a workout bench, stability ball, or a large chair. Your back should be parallel to the floor. Align head with your spine. With your free hand, lift the dumbbell straight up to your torso. Keep the elbow close to the body and point it slightly toward the ceiling. Concentrate on your back muscles. Hold for 1 second before slowly lowering the weight to a dead hanging position. Switch to the other side after 8-12 reps.

Crunches on Swiss Ball — Sit on a ball. Walk feet forward until the curve of your back rests on the ball. Place your hands on your chest. Tighten abs as you exhale and gradually raise head and shoulders towards the ceiling. Lower shoulders and repeat. Do 15-20 reps.

Traveling lunge with shoulder press – With arms to your sides, hold a pair dumbbells on each hand palms facing forward. Step forward with your left leg into a lunge. See instructions above on proper lunges. Curl the dumbbells to your chest as you sink down. As you rise, rotate wrists so that your palms face forward and press the dumbbells overhead. Bring feet together and lower your weights. Repeat, stepping right leg forward.

Add or mix the following to spice up your workout:

1) Directly after each set, add plyometric drills that work the same muscle groups. For example, after a set of squats, execute 10 squat jumps. Start in the squat position then jump up while you extend your arms overhead. Land carefully with your knees bent and arms swinging behind you.

2) Combine cardio and strength routines by adding 30 seconds of intense cardio, such as jumping rope or high knee lifts between sets of weighted exercises. This burns a higher percentage of calories from fat. If you do less intense cardio, such as jogging in place, go for at least a minute.

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