I found this video of "The Hills " Heidi Montag working out with her personal trainer.
As you can see Heidi and Spencer incorporate multi joint movements like the Push press and lunge exercise to help them get lean " beach bodies".
For examples of exercises that will take you from frump to fab check out www.fitfreshman.com
Heidi has a great body and has taken it to another level by incorporating a strength training routine like the Drop Your Freshman 15 program.
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