Full-Body Fat Loss

The keys to a lean body are variety and intensity— and this workout is your open door to lasting fat burn. Employing a mix of workout tools, such as a stability ball, a kettlebell, and dumbbells, IFBB Pro League bikini competitor Etila Santiago shows you how to get ripped.

- Cat Perry

PUSHUP

WORKS: Chest, core, shoulders

Place your hands underneath your shoulders, with your back flat and core tight. Keeping your elbows tucked in at 45 degrees, lower yourself down until your chest is about an inch above the floor. Then drive through your palms to push yourself back up.

Perform 2 sets of 20 reps.

SQUAT JUMP

WORKS: Core, calves, legs

Stand tall with your feet shoulder-width apart. Sit back and squat down until your thighs are parallel to the floor, then explosively stand back up and jump so that your feet leave the ground. Land back in an athletic position softly so you don’t strain your joints.

Perform 2 sets of 25 reps.

DUMBBELL BENCH PRESS AND BALL LIFT

WORKS: Chest, core, inner thighs Hold a dumbbell in each hand, elbows bent 90 degrees, and place a stability ball between your ankles with your legs extended. Lie back on a bench. Press the dumbbells upward, extending your arms, and simultaneously lift the ball by squeezing your inner thighs until it reaches the dumbbells. Lower the dumbbells and ball back to the start position at the same time.

Perform 3 sets (with 20, 16, and 12 reps), increasing the dumbbell weight as the reps decrease.

BENCH HOP-OVER