5 Moves To Borrow From The Boys

Thanks to Gunnar Peterson, a renowned personal trainer in Los Angeles, who sculpts the bodies of macho men such as NFL star Tom Brady and NBA star Carmelo Anthony and who can forget to mention A List ladies like Halle Berry and Jennifer Lopez.

The Plan: Do the indicted reps of each move in succession, repeat the workout three times, three times per week on nonconsecutive days.

What you'll need: A barbell.

Lets get started!

Shoulder Shaper - Start with 20 lbs (works shoulders, abs, hips and butt)

• Stand with feet shoulder width apart, toes under barbell
• Bend down, knees soft and place hands on bar wider than shoulder width apart
• Stand and raise barbell to shoulder level, knees slightly bent, elbows bent and pointing to floor
• Press barbell overhead, straightening legs
• Lower bar to shoulder level, bending knees, for one rep
• Do 12 reps

Lean Leg Lift - Start with 45 lbs (works hamstrings, back, abs, hips and butt)

• Stand with feet shoulder width apart, toes under barbell
• Bend at waist 90 degrees, knees soft and place hands on bar wider than shoulder width apart
• Shift weight to heels and lift barbell, keeping back flat
• Stand bringing bar to thighs and pushing hips forward
• Lower bar to ankles for one rep
• Do 8 reps

Booty Toner - Start with 30 lbs (works butt, abs, thighs and hamstrings)

• Stand with feet wider than shoulder width apart, toes under barbell
• Bend down, knees soft and place hands on bar wider than shoulder width apart
• Stand and raise barbell to shoulder level, knees slightly bent, elbows bent and pointing to floor
• Press barbell overhead, straightening legs
• Lower bar behind neck and rest it on back of shoulders
• Then squat, rise to standing for one rep
• Do 12 reps

Sexy Back - Start with 20 lbs (works back, shoulders and abs)

• Stand with feet wider than shoulder width apart, toes under barbell
• Bend down, knees soft and place hands on bar 6 inches apart
• Stand bringing barbell to thigh level
• Keeping knees soft, lift barbell up to collarbone, elbows up and out to sides
• Lower barbell back to thigh level for one rep
• Do 16 reps

Waist Whittler - Start with 20 lbs (works abs, shoulder and arms)

• Lie face up on bench, feet flat on the floor, holding barbell at chest with hands wider than shoulder width apart
• Press barbell straight up, then lower to chest for one rep
• Do 9 reps
• On the 10th rep, hold arms extended and crunch until shoulders left off bench, keeping barbell up for one rep
• Do 10 reps

Self Magazine