How To Transform Your Body in 9 Moves

See serious results, fast.

Recreating your body is a process that involves working all of your muscle groups. The more muscle you have, the more fat you’ll burn, and the faster you’ll see results. Our guide to transforming your body provides an exercise for every major body part and a cardio exercise in between each one. With the perfect mix of exercises, get ready for quick results!

Equipment Needed: set of medium dumbbells (5-12 lbs), bench, or yoga mat

What to Do: Perform each exercise for one minute. Rest 30 seconds between each exercises and 1 minute between each round. Perform this routine 3 times a week on non-consecutive days for a total body makeover.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Bicep Curl
2. Romanian Deadlifts
3. Renegade Dumbbell Row
4. Weighted Jackknife
5. Jumping Jacks
6. Dumbbell Squats
7. Dumbbell Chest Press
8. Tricep Kickbacks
9. Shoulder Press

Instructional Videos:

Bicep Curl

Romanian Deadlifts

Renegade Dumbbell Row

Weighted Jackknife

Jumping Jacks

Dumbbell Squats

Dumbbell Chest Press

Tricep Kickbacks

Shoulder Press

Additional Tips for Success

1. After 4 weeks of exercise, switch the routine to avoid hitting a plateau.
2. As you begin to feel stronger and progress, increase the weight size to give your muscles larger resistance to work with. This helps with growth and ultimately fat burning.

A full body transformation needs the right food to go along with it. Our Clean Eating Overhaul: 30-Day Weight Loss Program offers the perfect plan to go along with this workout.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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