See below for your timed intervals for this workout:

Swinging Spidermans : 1 min

Mountain Climbers / High Knees : 45 sec

Squat Leg Abductions Right / Left : 1 min each

Bum Raises : 1 min

Don't forget to repeat the circuit 3 times : )

Here's your Nutrition Challenge #5

Leave us a comment below – how did you do on this workout?

Your favorite videos of 2011….

We've got the "Best of TrainerDiva" workout videos for YOU!  You've liked them, you've shared, you've commented on Facebook and we've complied all the fan favorites of 2011 for you to enjoy again!  Work that body into a fat burning machine with these 7 videos. You'll be closer to achieving your 2012 fitness goals.  You can do it!

TrainerDiva's Bleacher Creature Workout     (8/2/11)                       

TrainerDiva's Watermelon Workout      (8/22/11)                               

TrainerDiva's RUSH Workout        (10/21/11)                            

TrainerDiva's Ab Intensity      (11/11/11)                                         

TrainerDiva's Hands – Free   (11/25/11)                                        

TrainerDiva's Shedding Holiday Pounds Workout #3    (12/16/11)

TrainerDiva's Shedding Holiday Pounds Workout #4    (12/23/11)            

Didn't see your favorite on the list?  Let us know which is top choice for you!

It's the last workout – great job for hanging in there : ) If you need any modifications on the exercises in this workout, just send me a comment below and I'll be happy to help you. Now you're FIVE workouts ahead of every 2012 Resolutioner! I knew you were a smart cookie!

Click here to print your workout!

You did it! I'm so proud of you : )

I had fun putting together this workout for you! 12 Days of Christmas 8 Nights of Hanukkah. All you have to do is count either 8 or 12 reps and you're good to go. Remember to do this circuit at least 2x through. Are you on the naughty or nice list? If you've done this workout AND you've left a comment below…. pssst! You're on my NICE list : )))

Click here to print this workout!

Get medical with these sit-ups….

By medical we mean the medicine ball!  Whether you love or hate sit-ups, they do the abs good.  This is a staple exercise, but like all things that are constant…they lose their appeal.  So why not add a  medicine ball that will get your abs working and sculpted in no time? After you master the basic sit-up add these 3 exercises and bust your boredom while busting your spare tire!  Don't forget cardio is key for losing belly fat!

1. Get Medical: Once you've conquered the basic sit up, add a 4 kg (a bit more than 8 lbs) medicine ball.  Hold it close to your chest and you roll up and down.  This challenges your abs for 2 reasons. One being that you are working against more resistance.  Second, being that you are holding the ball close to your chest and you won't be able to use your arms to give you momentum to sit up.  Go for 20 reps for 3 sets.

2. Toss It:  Make it a ball of fun by tossing the ball after you've rolled up to the top of your sit-up.  This also means you are working your arms as well as your abs.  Double the pleasure!  Your core is forced to stabilize as you throw the ball. The extra work makes for a stronger torso and results in a stronger YOU!  Do 20 reps for 3 sets.

3. Twist It Up:  The Russian Twist which targets the obliques.  However, when you add the move of a sit-up, it benefits all the layers of an muscles. Whoo Hoo!  After you've rolled up holding the medicine ball close to your chest, rotate the ball and your entire torso to the right and then the left.  Then return to the center and roll back down with control.  For your next rep, twist to the left then right.  Continue alternating as you continue your reps.  Do 20 reps for 3 sets.

4 jelly toning moves….

The long winter months tend to make us eat warm, yummy comfort food and bundle up in bulky sweaters.  However, skinny jeans are all the rage this winter season which means toned thighs are top priority.  Add these 4 moves to your workout to sculpt and shape those legs.

Step Ups: (requires a chair) Start by standing in front of a chair.  Make sure it's sturdy.  Place your right foot in the center of the seat.  Then step up onto the chair bringing your left knee forward and up (Picture to the right).  Lower yourself back to the floor with feet landing softly.  Then repeat with the left foot stepping onto the chair.  That completes 2 steps.  Go for 20 steps.

Seated Sweeping Leg Lifts:  This moves will work your inner and outer thigh muscles, along with the top of your quads.  Feel the burn by starting sitting with your legs extended in front of you.  Bend your left knee and clasp your shin with both hands.  Flex your right foot and lift in 2 inches off the ground.  Sweep it away from your body to the right and hold for 3-5 seconds.  Then return your leg back to center and hold for 3-5 more seconds.  That's one rep.  Do 12-15 reps with each leg.  Be sure to keep abs engaged by pulling your bellybutton to spine during the exercise.

Balancing Side Leg Lift Squats:  Stand with both feet together and clasp hands in a fist in front of your chest.  Put all your weight onto your left foot and bend knees slightly.  Lift your right foot an inch off the floor, keeping it flexed.  This is your start position.  Then lift your right leg out to the side then lower so it is parallel with left leg but not touching the floor.  Second part: Then bend your right knee so your shin is parallel with the floor.  Bend your left knee and do a balancing squat.  Wow! Come back to start position.  Do 12-15 reps of 3 sets on each leg.

Platypus Walk:  All you need is a medicine ball.  Start standing with feet hip-width apart. Grab the ball and extend arms overhead.  Squat in a sitting position with knees aligned with toes and butt sticking as far back as you can.  Keep your core tight and engaged and walk forward pushing off each heel.  Walk across the room then reverse and walk back to starting position.  Fun stuff!

The mid-day fat burner….

Turn your lunch break power walk into a full on cardio session.  All you need to do is grab a resistance band.  Alternate resistance band moves with cardio and you'll get a strength training, fat-burning workout all during your lunch.  You want to loop the resistance band around a pole or tree for each exercise.  Make sure to grab each end in one hand unless directed otherwise.  Do each exercise for 25-30 reps.  Then unwrap the band and continue on your power walk.  Go get 'em!

Start by: walking to warm up.

3:00 minutes – Briskly walk

6:00 Lunging press

7:00 Walk briskly

10:00 Squat and row

11:00 Briskly walk

14:00 Plie and reach

15:00 Repeat minutes 3:00-15:00.  Use opposite arm or leg for exercises.

27:00 Walk at comfortable pace to cool down.

30:00 Finished!

Lunging Press: Start with feet together and back to anchor point.  With elbows bent and hands at chest level, step forward with left foot and bend knees to lower into a lunge.  Knee over ankle joint.  Press arms forward and hold for a second then slowly bend elbows back to start position.  Stay in lunge for all reps.

Squat Row:  Face pole (or tree) with feet shoulder-width apart.  Bend knees and hips like you were sitting in a chair.  Knees are behind toes.  Extend arms forward at chest level with palms up.  Then bend elbows and slowly pull in until fists are near ribcage.  Take a pause and then slowly extend arms back out to start position.  Hold chair position for all reps.

Plie and Reach:  Stand with left side to pole and feet wide apart.  Toes are slightly turned out.  Bend your knees (plie) until thighs are almost parallel to the ground.  Your knees are over your ankles.  Hold both ends of the band in your right hand and place left hand on hip.  Pull band diagonally across body to right side.  Pause for a second then lower.  Stay in your plie the entire set of reps.

The worst thing you can do is be negative!  TrainerDiva has 3 easy things to say that will help turn your frown upside down and have you looking at life in a more positive way.  Don't be down, you choose how your reactions and life go!  Make it fun and optimistic, and don't forget to exercise to keep your heart beating for more!

What to do when…

You hate your job…

Instead of: “Maybe they’ll fire me and put me out of my misery.”

Say this: “This job doesn’t reflect who I am, but I can still kick butt and get ready for something better.”

He hasn’t called…

Instead of: “Obviously there’s something wrong with me.”

Say this: “He’s not interested—so what? Time for the next possibility.”

You run into your friend with a perfect life…

Instead of: “I’ll never get it together like her.”

Say this: “Jealousy is data; what’s my envy telling me about my goals?”

Target the deepest abs to fight belly fat….

Crunches do little to banish belly fat anyway!  For flattening your abs quickly, the best way is to target the hard to reach core muscles.  Specifically, the transverse abdominals.  This muscle wraps around your midsection acting as a girdle and sucking in the flab.  Strengthening this muscle will also improve your posture.  Sweet!  Research has shown that moves which stabilize the midsection, like the plank, are 34 % more effective at targeting the transverse abs than regular ol' crunches.  Wow!  Healthy eating, cardio and these tummy toning moves go hand in hand to say good-bye to belly fat.  Try this workout 3 times a week on non-consecutive days.  All you need is a stability ball, mat, and a cloth belt.

Ab Vacuum:  Wrap belt around your waist tying loose ends at your belly button level.  Kneel with hands on the floor under both shoulders, knees beneath hips and back is flat.  Breath in deeply and expand belly to press against the belt.  Exhale and then pull belly button toward spine and belt should be loose.  Hold for 5-10 seconds.  Repeat 5-10 times.

Core Pulse: Lie on your back with arms by sides and legs extended (about a 45 degree angle).  See picture to the right.  Engage your abs and lift head and shoulder off the floor. Inhale as you pump your arms up and down for a 5 count and then exhale, keep pumping arms for a 5 count.  That's 1 rep.  Go for 5-10 reps.

Elevated Plank (picture top left): Place forearms on ball.  Interlace your fingers with legs extended behind you on your toes.  Exhale as you pull belly button toward spine.  Hold for 30-60 seconds.  Do 3 times.  Make sure back is flat and body is in a straight line.  Rest 30 seconds and repeat.  Challenge yourself by bringing knees one at a time into your chest.  Try for 10 reps.

Double Reach: Start lying on your back with your knees hugged into your chest with head and shoulders lifted.  Exhale and engage abs, then extend legs and arms at 45 degree angles.  Inhale and pull knees back in.  Keep head and shoulders lifted the entire time.  Do 6-10 reps.

Core Lunge: Stand with feet staggered, left foot 3 feet in front of right.  Hold stability ball at chest level with arms extended.  Inhale, engage abs and slowly lower, bending both knees at 90 degrees and twist upper body to the left.  Exhale and with control stand up and raise ball overhead.  Keep arms straight (picture to right).  Repeat lowering ball as you lunge.  Go for 10-15 times each side.

Toe Dips:  Lie on back with knees over hips and knees bent at 90 degrees (picture to the left).  Exhale and engage abs, slowly lower one foot almost to the floor.  Keep abs in to prevent back from arching.  Return to start and then repeat with opposite leg.  That's one rep.  Go for 10-12 reps.  You can make it harder by lowering both legs together.

Ball Balance: Lie on ball with hands and toes on floor.  Exhale and pull abs in to stabilize.  Raise right arm forward and left leg back.  Breathe and hold for 10 seconds.  Use abs and back muscles to keep ball steady and body in straight line.  Lower, then repeat other side.  Do 5 times on each side.

The last leg of the TrainerDiva circuit….

Keep it moving, you're almost finished!  Here is the last installment of the circuit workout.  Repeat this circuit twice through for maximum burning power.  You'll be sculpted and strong in no time!

Circuit Three

Wall Sits: (picture to right)  Stand with your back against the wall with your feet 2 feet out in front of you and hip-width apart.  Slowly slide down the wall by bending your knees until they make a 90 degree angle.  Your knees joints should be in line with your ankle joints, so you may need to adjust your feet out a little more.  Make sure your knees don't fall in towards each other.  Keep them outward (in line with your toes).  Hold for 30 seconds.  If you want, add 3-5 lb weights (like picture).

Bicycle Crunches: Begin lying flat on your back with lower back pressed into the ground.  Engage your abs down to target those deep abs.  Place hands behind head.  Bring both knees in towards your chest and lift your shoulder blades off the ground (don't pull your neck).  Straighten your right leg out to a 45 degree angle while simultaneously twisting through your middle and reaching right elbow to left knee (bent).  Switch and do the same motion to the other side.  That's one rep.  Do this exercise with control.  Repeat for 12-16 reps.

Side Plank with a Twist: (Picture bottom left) Begin lying on your side and lift hips off the floor with elbow on the ground.  Make sure your hips are stacked with one foot on top of the other.  Lying on your right side, reach your left arm up towards the ceiling.  Slowly with control, reach the left arm from ceiling to under your right side.  You will be slightly twisting in your upper body.  Keep your lower half stable.  Then reach left arm back up to the ceiling.  That's one rep.  Go for 10-12 reps.  Then switch and do the other side.