The Get-Lean-and-Strong Workout by Anna Kournikova

The Editors of WOMEN'S HEALTH

Whether you have ambitious weight-loss goals like The Biggest Loser contestants or just want to sculpt a sexier physique, this workout--which Biggest Loser trainer Anna Kournikova says is one of her personal favorites--will help get you where you want to be. Try this amazing total-body routine. (Need motivation or inspiration? Catch The Biggest Loser season finale, airing this week).

WHAT TO EXPECT: Two or three times a week, using a four-to six-pound medicine ball, complete the prescribed reps of each move, going from one exercise to the next without stopping. Rest one minute, then repeat for a total of three circuits.

Medicine-Ball Slam
Medicine-Ball Slam

1. MEDICINE-BALL SLAM
Stand with your feet slightly wider than hip-width apart, knees slightly bent, and raise your arms overhead, bending your elbows so the medicine ball is behind your head (a). Keeping your core tight, throw the ball as hard as you can onto the ground, lowering into a squat as you follow through (b). Immediately return to start and repeat for 20 total reps.

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Backhands & Forehands
Backhands & Forehands

2. BACKHANDS & FOREHANDS
Standing with your feet wider than hip-width apart, shift your weight onto your left leg, knee bent. Twist your torso and shoulders to the left and bring the ball to the left of your chest, elbows bent (a). In one motion, step your right foot forward, twist your torso and hips forward, and lower into a lunge, swinging the ball in front of your body and above your right shoulder (b). Reverse the motion to return to start. That's one rep. Do 10, then switch sides and repeat.

Quick tip: Stay light on your feet and move quickly with each rep, mimicking the on-court moves.

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Russian Twist
Russian Twist

3. RUSSIAN TWIST
Hold the ball in both hands and sit with your legs slightly bent, feet together. Raise your feet off the ground (a). Twist your torso to lower the ball to the ground (b). Return to center and repeat on the other side. Do 10 reps.

Quick tip: Keep your back flat, hips forward, and lower body steady as you twist from side to side.

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Squat With Biceps Curl
Squat With Biceps Curl


4. SQUAT WITH BICEPS CURL
Holding the medicine ball with both hands, stand with your feet two to three feet apart. Keeping your chest up, sit your hips back and bend your knees to lower into a deep squat, lowering the ball between your legs (a). Push through your heels and squeeze your glutes to return to standing, bending your elbows to curl the ball in front of your chest (b). That's one rep. Do 20.

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Wall Sit With Rotation
Wall Sit With Rotation

5. WALL SIT WITH ROTATION
With your back against a wall, hold a medicine ball with both hands in front of your chest and lower into a squat (a). Keeping your hips steady, twist to the left and reach the ball toward the wall (b). Return to center. That's one rep. Repeat on the other side. Move back and forth at a slow, controlled pace for 20 total reps.

Quick tip: Make it harder by fully extending your arms instead of bending your elbows.

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How-To-Low Chop
How-To-Low Chop

6. HIGH-TO-LOW CHOP
Stand with your feet wider than hip-width apart, holding the ball directly overhead, arms extended (a). Sit your hips back and lower into a squat, simultaneously lowering the ball to your left foot, keeping your arms straight (b). Push through your heels and squeeze your glutes to return to start. That's one rep. Repeat, lowering the ball to your right foot, and continue alternating for 20 total sets.

Quick tip: Up your heart rate (and total calorie burn) by moving through the reps at a quick pace.



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Tell us: What keeps you motivated during the holiday season???

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