YOUR COMPLETE GUIDE TO TRANSFORMING YOUR BODY
Whether your goal is to tone your arms, shrink your hips, or to lose the last 10 pounds, there’s a workout for you. In fact, there are lots of workouts. That’s because I’ve enlisted the world’s top fitness experts to create cutting-edge plans for just about everything—a bikini-ready body, a smaller jeans size, even your wedding day. There’s also a workout for every lifestyle. Too busy for the gym? Try an intense 15-minute routine. Always on the road? There’s a body-weight workout you can do in your room. Never picked up a weight before? The Get-Your-Body-Back Workout is what you need.
Simply choose one of the plans that follow, then use the instructions to make sure you do it right. (And for even more routines, downloaded straight to your iPhone, check out the Women’s Health Workouts app from the iTunes store.) If you have additional questions, you’re likely to find the answers in Chapter 2.
Now get to work. Your new body is waiting.
• Lose fat, firm up, and transform your body
• Sculpt a lean, fit body—no waiting!
• Drop two sizes—this plan shows you how
• 6 weeks to a flat stomach and tight butt
• Look great—just in time for your big day!
• Tone your legs, arms, and abs faster than ever
• Finish off that last bit of flab for good
• Train like an athlete, look like an athlete
• Shrink your hips with just three simple moves
• Stay fit and healthy during your pregnancy
• Burn fat together (it’s the secret to better sex!)
• Take your workout anywhere
• Bust stress and blast fat in almost no time
• Strip away fat and define your abs with this routine created for the cast of the Starz television show Spartacus
Use these instructions to ensure you understand how to do each workout in this chapter.
• Always perform the exercises in the order shown.
• When you see a number without a letter next to it—such as “1” or “4”—perform the exercise as a straight set. That is, do one set of the exercise, rest for the prescribed amount of time, and then do another set. Complete all sets of this exercise before moving on to the next.
• When you see a number with a letter next to it—such as “2A”—it indicates that the exercise is to be performed as part of a group of exercises. (A group of exercises all share the same number, but will each have a different letter; for example, 1A, 1B, and 1C.) Do one set of the exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. For instance, if you see 2A and 2B in a workout, complete one set of Exercise 2A, rest for the prescribed amount of time, then do one set of Exercise 2B, and rest again. Repeat until you’ve completed all of your sets for each exercise. Follow this procedure regardless of how many exercises are in a group.
• You’ll notice that sometimes the
prescribed rest period is actually “0”—zero seconds. That means you’re not to rest between movements; move directly to the next exercise.
• When a duration (for example, 30 seconds) is given for the number of reps, simply perform the exercise for the prescribed time. So if it’s a plank or side plank, hold the position for the duration of the set. If it’s an exercise in which you normally do repetitions, complete as many reps as you can in the given time period.
• The acronym AMAP stands for as many as possible. So when AMAP is indicating the number of repetitions you should do, it means that you’re to complete as many repetitions as you can. When it’s indicating the number of sets you do, complete as many sets as you can in the given time frame.
• The acronym ALAP stands for as little as possible. So when ALAP is indicating your rest period, it means that you’re to rest only as long as you feel you need. Basically, catch your breath and get back to work.
Whether you’ve never lifted weights before or you just haven’t made time for exercise lately, this 12-week plan, from Joe Dowdell, CSCS, was created with you in mind. It’s designed to blast fat and tone your muscles, while taking into account that you’re not yet in peak condition. And it does all of this while targeting the weaknesses brought on by a sedentary lifestyle—the kind that often slow your results and lead to frustration. So you’ll not only transform your body, you’ll do it faster than ever.
• Do the Weight Workout 3 days a week, resting for at least a day after each session. So you might lift weights on Monday, Wednesday, and Friday.
• Do the Cardio Workout twice a week, on the days in between your Weight Workouts. So you might do your cardio sessions on Tuesday and Thursday. (If you can’t find time to exercise 5 days a week, just do the Cardio Workout immediately following two of your weight workouts.)
• Prior to each Weight Workout, complete the warmup.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Side-lying thoracic rotation | 1 | 5 | 0 |
| 1B. | Body-weight lunge | 1 | 4 | 0 |
| 1C. | Low side-to-side lunge | 1 | 4 | 0 |
| 1E. | Plank* | 1 | 4-6 | 0 |
| 1F. | Swiss-ball W raise | 1 | 8-10 | 0 |
* For the plank and the prone cobra, hold the position for 1 second, then relax momentarily and repeat. That’s one repetition.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Barbell or dumbbell squat* | 2-3 | 10-12 | 1 min |
| 1B. | Pushup** | 2-3 | 10-12 | 1 min |
| 2A. | Hip raise with feet on a Swiss ball | 2-3 | 10-12 | 1 min |
| 2B. | Cable row to neck with external rotation | 2-3 | 10-12 | 1 min |
| 3A. | Reverse crunch | 2-3 | 10-12 | 1 min |
| 3B. | Prone cobra | 2-3 | 10-12 | 1 min |
* If the barbell or dumbbell squat is too hard, substitute a body-weight squat.
** If you have difficulty with the pushup, choose a variation that’s easier—such as the modified pushup or incline pushup—but still challenging.
| THE PLAN |
Warm up by walking on a treadmill at an easy pace—about 30 to 50 percent of your best effort—for 3 to 5 minutes. Then do this interval workout:
• Raise the incline on the treadmill until you’re exercising at an intensity that’s 40 to 60 percent of your best effort. Go for 2 minutes.
• Lower the incline back to 0 percent and go for 2 more minutes. That’s one set.
• Do a total of three sets, then cool down for 3 to 5 minutes, walking at an easy pace.
• During the course of this 4-week phase, try to work up to a total of five sets.
• Do the Weight Workout three days a week, resting for at least a day after each session. So you might lift weights on Monday, Wednesday, and Friday.
• Do the Cardio Workout three times a week, on the days in between each Weight Workout. For your first two workouts, perform the Interval Workout. For the last workout, do the Aerobic Workout. So you might do the Interval Workout on Tuesday and Thursday, and the Aerobic Workout on Saturday.
• Prior to each Weight Workout, complete the warmup.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Hip crossover | 1 | 5 | 0 |
| 1B. | Elbow-to-foot lunge | 1 | 4 | 0 |
| 1C. | Body-weight side lunge* | 1 | 4 | 0 |
| 1E. | Side plank** | 1 | 4-6 | 0 |
| 1F. | Swiss-ball T raise | 1 | 8-10 | 0 |
* For the body-weight side lunge, perform the dumbell side lunge without the weights.
** For the side plank, hold the position for 1 second, then relax momentarily and repeat. That's one repetition.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell split squat | 2–3 | 10–12 | 1 min |
| 1B. | Dumbbell bench press | 2–3 | 10–12 | 1 min |
| 2A. | Swiss-ball hip raise and leg curl | 2–3 | 10–12 | 1 min |
| 2B. | Band-assisted chinup | 2–3 | 10–12 | 1 min |
| 3A. | Side crunch* | 2–3 | 8–10 | 1 min |
| 3B. | Bird dog** | 2–3 | 8–10 | 1 min |
* For the side crunch, hold the up position of each crunch for 2 seconds.
** For bird dog, hold the position for 1 second, then relax momentarily and repeat. That’s one repetition.
| THE PLAN |
Warm up by walking on a treadmill at an easy pace—about 30 to 50 percent of your best effort—for 3 to 5 minutes. Then do one of these workouts, performing the Interval Workout on your first and second cardio day each week, and do the Aerobic Workout on your third cardio day.
INTERVAL WORKOUT:
• Increase the treadmill speed to an intensity that's 65 to 75 percent of your best effort. Go for 60 seconds.
• Lower the speed to 3.5 miles per hour and go for 2 minutes. That's one set.
• Do a total of four sets, then cool down for 3 to 5 minutes, walking at an easy pace.
• Try to work up to a total of six sets during the course of this 4-week phase.
AEROBIC WORKOUT:
• Increase the treadmill speed or incline until you're exercising at an intensity that's 40 to 60 percent of your best effort. Go at that pace for 15 minutes.
• During the course of this 4-week phase, try to work up to 25 minutes.
• Alternate between Workout A and Workout B three days a week, resting for at least a day between each session. So if you plan to lift on Monday, Wednesday, and Friday, you’d do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Wednesday.
• Do the Cardio Workout three times a week, on the days in between Weight Workouts. For your first two
workouts, perform the Interval Workout. For the last workout, do the Aerobic Workout. So you might do the Interval Workout on Tuesday and Thursday, and the Aerobic Workout on Saturday. Note that you do Interval Workout A for the first 2 weeks (weeks 9 and 10), then transition to Interval Workout B for the last 2 weeks (weeks 11 and 12).
• Prior to each workout, complete the warmup.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Cat camel | 1 | 5-6 | 0 |
| 1B. | Elbow-to-foot lunge | 1 | 4 | 0 |
| 1C. | Walking knee hugs | 1 | 5 | 0 |
| 1D. | Lateral band walks | 1 | 10-12 | 0 |
| 1E. | Inchworm | 1 | 3-5 | 0 |
| 1F. | Swiss-ball Y raise | 1 | 8-10 | 0 |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Barbell deadlift | 3 | 8-10 | 1 min |
| 1B. | Incline dumbbell bench press | 3 | 8-10 | 1 min |
| 2A. | Partial single-leg squat | 3 | 8-10 | 1 min |
| 2B. | Kneeling supported neutral-grip dumbbell row | 3 | 8-10 | 1 min |
| 3A. | Hammer curl to press | 3 | 8-10 | 1 min |
| 3B. | Swiss-ball crunch | 3 | 8-10 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell stepup | 3 | 10-12 | 1 min |
| 1B. | Dumbbell bench press | 3 | 10-12 | 1 min |
| 2A. | Barbell straight-leg deadlift | 3 | 8-10 | 1 min |
| 2B. | Rear lateral raise | 3 | 10-12 | 1 min |
| 3A. | Dumbbell lying triceps extension | 3 | 8-10 | 1 min |
| 3B. | Back extension | 3 | 8-10 | 1 min |
| THE PLAN |
Perform the appropriate Interval Workout on your first and second cardio day each week, and do the Aerobic Workout on your third cardio day.
INTERVAL WORKOUT A:
• Increase the treadmill speed you’re exercising at to an intensity that’s 70 to 80 percent of your best effort. Go for 45 seconds.
• Lower the speed to 3.5 miles per hour and go for 2 minutes. That’s one set.
• Do a total of five sets, then cool down for 3 to 5 minutes, walking at an easy pace.
• Try to work up to a total of seven sets during the course of this 4-week phase.
INTERVAL WORKOUT B:
• Increase the treadmill speed you’re exercising at to an intensity that’s 70 to 80 percent of your best effort. Go for 30 seconds.
• Lower the speed to 3.5 miles per hour and go for 90 seconds. That’s one set.
• Do a total of six sets, then cool down for 3 to 5 minutes, walking at an easy pace.
• Try to work up to a total of eight sets during the course of this 4-week phase.
AEROBIC WORKOUT:
• Increase the treadmill speed or incline until you're exercising at an intensity that's 40 to 60 percent of your best effort. Go at that pace for 25 minutes.
• During the course of this 4-week phase, try to work up to 30 minutes at an effort of 60 percent.
You should never have to wait in line at the gym. And these three workout plans—all designed to burn fat fast—ensure you won’t have to.
• The only equipment you need: one pair of dumbbells. This routine is designed so that you won’t have to even change the amount of weight you use from one move to the next.
• Do each workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell bench press | 4 | 8 | 1 min |
| 1B. | Kneeling supported neutral-grip dumbbell row | 4 | 8-12 | 1 min |
| 2A. | Incline dumbbell bench press | 3 | 5 | 0 |
| 2B. | Dumbbell squat | 3 | 12 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell split squat | 4 | 8 | 1 min |
| 1B. | Single-arm dumbbell shoulder press | 4 | 12 | 1 min |
| 2A. | Dumbbell straight-leg deadlift | 3 | 10 | 0 |
| 2B. | Single-arm dumbbell swing | 3 | 15-20 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell stepup | 4 | 8 | 1 min |
| 1B. | Lying supported neutral-grip dumbbell row | 4 | 12 | 1 min |
| 2A. | Standing dumbbell curl | 4 | 10 | 0 |
| 2B. | Lying dumbbell triceps extension | 4 | 12 | 1 min |
• This unique 45-minute workout is designed so that you stay at each station for 10 minutes, using the same weight the entire time. This keeps you in one place and working hard for the whole session, with no need to change exercises or weights.
• Do each Weight Workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session. So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday. Follow these guidelines:
• For Exercise 1 in each workout, choose the heaviest weight that allows you to complete 10 to 12 repetitions. This is the weight you’ll use for each set that you perform.
• Set a timer for 10 minutes.
• Do three repetitions, rest for 10 seconds, and repeat. Continue in this manner until you can’t complete all three reps. Then increase your rest by 10 seconds, so that you’re resting for 20 seconds after each three-repetition set. When you’re once again unable to complete three reps, increase your rest to 30 seconds, and so on. Follow this procedure until your 10 minutes are up. That’s your cue to move on to the next exercise.
• Use these same guidelines for Exercise 2 and Exercise 3.
• Each week, increase the weight you use for each exercise by 5 to 10 pounds.
• For Exercises 4 and 5, simply choose one core exercise (Chapter 10) and one arm exercise (Chapter 7). Do two sets of 10 to 12 reps of each, using the heaviest weight that allows you to complete all of your repetitions. Rest for 60 seconds between sets. One caveat: If you choose a core exercise such as the plank or side plank, hold the position for 30 seconds.
• Do the Cardio Workout immediately after each Weight Workout.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | |
| 1. | Dumbbell bench press |
| 2. | Chinup |
| 3. | Barbell squat |
| 4. | Core exercise: your choice (Chapter 10) |
| 5. | Arm exercise: your choice (Chapter 7) |
| EXERCISE | |
| 1. | Dumbbell split squat |
| 2. | Barbell bench press |
| 3. | Barbell row |
| 4. | Core exercise: your choice (Chapter 10) |
| 5. | Arm exercise: your choice (Chapter 7) |
| EXERCISE | |
| 1. | Barbell deadlift |
| 2. | Pushup |
| 3. | Barbell front squat |
| 4. | Core exercise: your choice (Chapter 10) |
| 5. | Arm exercise: your choice (Chapter 7) |
| THE PLAN |
• You can perform this workout on a treadmill, on a stationary bike, or outside on the sidewalk or a track. Do it for a total of 10 minutes.
• Exercise at an intensity that’s about 90 percent of your best effort. Go for 30 seconds.
• Rest for 30 seconds. Then repeat until your 10 minutes are up.
Want a look sexier in pair of jeans? Then this is the workout for you, courtesy of Rachel Cosgrove, CSCS. It’s based entirely on the Skinny Jeans Challenge she conducted at her gym, in which 20 women dropped two jeans sizes in 8 weeks. (The ladies’ reward: new designer jeans, purchased by Rachel.) If you’re up for the challenge—and a reason to go shopping—get ready to slim down and tone up. It’s the perfect routine for any woman, since it’s designed to allow you to start at the pace that’s right for your body—whether you’re a beginner or a long-time exerciser.
• Alternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to exercise on Monday, Wednesday, and Friday, you’d do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Wednesday.
• If you’re a beginner or you haven’t exercised in some time, perform the number of sets on the low end of the recommended range. So if you’re to do one to three sets of an exercise, just do one set the first week. Then increase the number of sets you do weekly so that you’re performing three sets by week 4. When you start a new phase, drop back down to the beginner-level sets. That is, in Phase 2, you’ll start with one set again and work your way back up to three.
• For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension on your muscles the entire time.
• If you already regularly exercise, you can start with two or three sets per exercise.
• Prior to each workout, complete the warmup.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Upper-back roll | 1 | 10 | 0 |
| 1B. | Reach, roll, and lift | 1 | 10 | 0 |
| 1C. | Sumo squat to stand | 1 | 10 | 0 |
| 1D. | Bent-over reach to sky | 1 | 10 | 0 |
| 1E. | Inchworm | 1 | 10 | 0 |
| 1F. | Lateral band walk | 1 | 10 | 0 |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Body-weight lunge | 1-3 | 10 | 60 sec |
| 1B. | Incline Y-T-W-L raises | 1-3 | 10 | 60 sec |
| 2A. | Single-leg hip raise | 1-3 | 10 | 60 sec |
| 2B. | Swiss-ball dumbbell shoulder press | 1-3 | 10 | 60 sec |
| 3A. | Bird dog* | 1-3 | 10 | 60 sec |
| 3B. | Prone cobra | 1-3 | 60 sec | 60 sec |
* For the bird dog, raise your arm and leg and hold for 2 seconds, then slowly lower and repeat with your other arm and leg. That’s one rep.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Body-weight overhead squat* | 1-3 | 10 | 60 sec |
| 1B. | Incline pushup | 1-3 | 10 | 60 sec |
| 2A. | Single-leg dumbbell straight-leg deadlift | 1-3 | 10 | 60 sec |
| 2B. | Standing-supported neutral-grip row | 1-3 | 10 | 60 sec |
| 3A. | Hip raise with feet on a Swiss ball | 1-3 | 10 | 60 sec |
| 3B. | Swiss-ball rollout | 1-3 | 10 | 60 sec |
| 4. | Swiss-ball crunch | 1-3 | 10 | 60 sec |
* For the body-weight overhead squat, perform an overhead barbell squat, but while holding a broomstick or light pole instead of a barbell. Each time you lower your body, pause for 2 seconds in the down position.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell box lunge | 1-3 | 8 | 60 sec |
| 1B. | Underhand-grip rear lateral raise | 1-3 | 8 | 60 sec |
| 1C. | Swiss-ball Russian twist | 1-2 | 10 | 60 sec |
| 2A. | Alternating dumbbell shoulder press | 1-3 | 5 | 60 sec |
| 2B. | Plank | 1-2 | 60 sec hold | 60 sec |
| 2C. | Swiss-ball hip raise and leg curl | 1-3 | 8 | 60 sec |
| 3. | Prone cobra | 1-2 | 90 sec hold | 60 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg deadlift* | 1-3 | 8 | 60 sec |
| 1B. | Pushup | 1-3 | 8 | 60 sec |
| 1C. | Dumbbell row | 1-3 | 8 | 60 sec |
| 2A. | Wide-grip lat pulldown | 1-3 | 8 | 60 sec |
| 2B. | Dumbbell stepup | 1-3 | 8 | 60 sec |
| 2C. | Single-leg hip raise | 1-2 | 8 | 60 sec |
| 3. | T-stabilization | 1-2 | 6-8 | 60 sec |
* If the single-leg deadlift is too hard, simply allow the toes of your back foot to touch the floor as you lower your body, providing you with extra support.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Body-weight or dumbbell side lunge | 1-3 | 15 | 60 sec |
| 1B. | Inverted row | 1-3 | 12-15 | 60 sec |
| 1C. | Single-leg Swiss-ball hip raise and leg curl | 1-3 | 15 | 60 sec |
| 1D. | Dumbbell alternating shoulder press and twist | 1-3 | 15 | 60 sec |
| 2A. | Swiss-ball plank | 1-2 | 60 sec hold | 60 sec |
| 2B. | Core stabilization* | 1-3 | 15 | 60 sec |
| 3. | Side plank | 1-2 | 30 sec hold | 60 sec |
* For core stabilization, take 2 seconds to rotate to the left, pause for 2 seconds, and then take 2 seconds to return to the starting position.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Reverse dumbbell lunge | 1-3 | 15 | 60 sec |
| 1B. | Standing single-arm cable row | 1-3 | 15 | 60 sec |
| 1C. | Partial single-leg squat | 1-3 | 15 | 60 sec |
| 1D. | Close-grip lat pulldown | 1-3 | 15 | 60 sec |
| 2A. | T-pushup | 1-3 | 15 | 60 sec |
| 2B. | Dumbbell straight-leg deadlift | 1-2 | 15 | 60 sec |
| 3. | Swiss-ball jackknife | 1-2 | 15 | 60 sec |
From a flat stomach to a tight butt, this 6-week plan will ensure that you look your very best in a bikini—and in the bedroom. It’s designed by celebrity trainer Valerie Waters, who’s perfected the body-shaping workouts you see here on dozens of Hollywood stars, including Jennifer Garner, Rachel Nichols, Kate Beckinsale, and Jessica Biel. Add your name to Valerie’s client list to tone your total body and feel more confident than ever.
• Alternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to exercise on Monday, Wednesday, and Friday, you'd do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you'd do Workout B on Monday and Friday, and Workout A on Wednesday.
• For each circuit, do one set of each exercise in succession. Rest for the prescribed amount of time, and repeat until you've completed all sets of each exercise. Then move on to the next circuit.
• Prior to each workout, complete the warmup.
• Questions? Flip back to the instructions, where you'll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Forward-and-back leg swings | 1 | 10 | 0 |
| 1B. | Side-to-side leg swings | 1 | 10 | 0 |
| 1C. | Sumo squat to stand | 1 | 10 | 0 |
| 1D. | Reverse lunge with reach back | 1 | 8 | 0 |
| 1E. | Low side-to-side lunge | 1 | 8 | 0 |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg hip raise | 2-3 | 12 | 0 |
| 1B. | Side plank | 2-3 | 30 sec hold | 0 |
| 1C. | Plank | 2-3 | 30-40 sec hold | 0 |
| 1D. | Situp* | 2-3 | 12 | 1-2 min |
* If the situp is too hard, perform the negative situp instead.
| EXERCISE | SETS | REPS | REST | |
| 2A. | Body-weight squat, dumbbell squat, or goblet squat | 3 | 15 | 0 |
| 2B. | Single-arm cable row | 3 | 12 | 0 |
| 2C. | Dumbbell straight-leg deadlift | 3 | 12 | 0 |
| 2D. | Dumbbell bench press | 3 | 15 | 1-2 min |
| EXERCISE | SETS | REPS | REST | |
| 3A. | Valslide Reverse dumbbell lunge* | 3 | 12 | 0 |
| 3B. | Dumbbell shoulder press | 3 | 12 | 0 |
| 3C. | Dumbbell lunge | 3 | 10 | 0 |
| 3D. | Triceps pressdown | 3 | 12 | 0 |
| 3E. | Dumbbell curl | 3 | 12 | 1-2 min |
* For the Valslide reverse dumbbell lunge, perform a reverse dumbbell lunge, but with one foot on a Valslide. So instead of stepping back into a lunge, slide back into a lunge. No Valslide? Just perform the reverse dumbbell lunge as shown.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Lateral band walks | 2-3 | 20 | 0 |
| 1B. | Body-weight squat with knee press-out | 2-3 | 20 | 0 |
| 1C. | Dumbbell stepup | 2-3 | 15 | 0 |
| 1D. | Mountain climber with feet on Valslides* | 2-3 | 20 | 0 |
| 1E. | Alternating slide out | 2-3 | 12 | 1-2 min |
* For the mountain climber with feet on Valslides, slide one foot forward as you slide the other one back.
| EXERCISE | SETS | REPS | REST | |
| 2A. | Dumbbell side lunge | 3 | 15 | 0 |
| 2B. | Dumbbell row | 3 | 15 | 0 |
| 2C. | Pushup* | 3 | 10-12 | 0 |
| 2D. | Crunch | 3 | 20 | 0 |
| 2E. | Reverse crunch | 3 | 20 | 1-2 min |
* If the standard pushup is too hard, choose an easier variation, such as the modified pushup or incline pushup.
| EXERCISE | SETS | REPS | REST | |
| 3A. | Lateral raise* | 2-3 | 15 | 0 |
| 3B. | Twisting dumbbell curl** | 2-3 | 15 | 0 |
| 3C. | Dumbbell kickback | 2-3 | 15 | 0 |
| 3D. | Half-kneeling rotational chop | 2-3 | 12-15 | 1-2 min |
* For the lateral raise, use 5-pound dumbbells. (If that’s too hard, use a lighter weight or no weight at all.)
** For the twisting dumbbell curl and the dumbbell kickback, use 8-pound dumbbells. (If that’s too hard, use a lighter weight.)
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg hip raise with foot on a foam roller* | 3 | 12 | 0 |
| 1B. | Side plank with reach under | 3 | 30-40 sec | 0 |
| 1C. | Wide-stance plank with leg lift | 3 | 30-40 sec hold | 0 |
| 1D. | Swiss-ball rollout | 3 | 15 | 1-2 min |
* For the single-leg hip raise with foot on a foam roller, place your foot on a short step if you don’t have a foam roller.
| EXERCISE | SETS | REPS | REST | |
| 2A. | Single-leg squat* | 3 | 12 | |
| 2B. | Single-arm cable row and rotation | 3 | 12 | 00 |
| 2C. | Single-leg dumbbell straight-leg deadlift | 3 | 10 | 0 |
| 2D. | Dumbbell bench press | 3 | 12-15 | 1-2 min |
* If the single-leg squat is too hard, perform the partial single-leg squat instead.
| EXERCISE | SETS | REPS | REST | |
| 3A. | Single-arm reverse lunge and press | 3 | 10 | 0 |
| 3B. | Walking dumbbell lunge | 3 | 12 | 0 |
| 3C. | Triceps pressdown | 3 | 12 | 0 |
| 3D. | Dumbbell curl | 3 | 12 | 1-2 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Lateral band walks | 2-3 | 20 | 0 |
| 1B. | Body-weight squat with knee press-out | 2-3 | 20 | 0 |
| 1C. | Lateral slide | 2-3 | 12 | 0 |
| 1D. | Single-arm stepup and press | 2-3 | 12 | 0 |
| 1E. | Swiss-ball pike | 2-3 | 15 | 0 |
| 1F. | Alternating slide out | 2-3 | 15 | 1-2 min |
* For the single-arm stepup and press, use a 5-pound dumbbell.
| EXERCISE | SETS | REPS | REST | |
| 2A. | Valslide Reverse dumbbell lunge* | 3 | 20 | 0 |
| 2B. | Dumbbell side lunge | 3 | 20 | 0 |
| 2C. | Dumbbell row | 3 | 15 | 0 |
| 2D. | T-pushup** | 3 | 10 | 0 |
| 2E. | Elevated-feet Russian twist | 3 | 15 | 1-2 min |
* For the Valslide reverse dumbbell lunge, perform a reverse dumbbell lunge, but with one foot on a Valslide. So instead of stepping back into a lunge, slide back into a lunge. No Valslide? Just perform the reverse dumbbell lunge as shown.
** If the T-pushup is too hard, choose an easier variation, such as the pushup or incline pushup.
| EXERCISE | SETS | REPS | REST | |
| 3A. | Swiss-ball L raise | 2-3 | 12 | 0 |
| 3B. | Twisting standing dumbbell curl* | 2-3 | 15 | 0 |
| 3C. | Lying dumbbell triceps extension** | 2-3 | 12 | 0 |
| 3D. | Half-kneeling rotational reverse chop | 2-3 | 15 | 1-2 min |
* For the twisting dumbbell curl, use 8-pound dumbbells. (If that’s too hard, use a lighter weight.)
** For the lying dumbbell triceps extension, use 8- to 10-pound dumbbells. (If that’s too hard, use a lighter weight.)
What’s a “Wedding Workout”? It’s the workout you do to get in shape for your wedding day. And that’s what this 8-week plan, courtesy of Charlotte Ord, is all about. It’s designed to tone your legs and butt, narrow your waist, and sculpt your shoulders. All so that you’ll not only look great walking down the aisle, but on your honeymoon, too.
• Alternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to exercise on Monday, Wednesday, and Friday, you’d do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Wednesday.
• Prior to each workout, warm up for 10 minutes by exercising at an easy pace on a treadmill or stationary bike for 10 minutes.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Body-weight side lunge* | 1 | 5 | 0 |
| 1B. | Inchworm | 1 | 5 | 0 |
| 2. | Dumbbell lunge | 2 | 8 | 60 sec |
| 3A. | Wide-grip lat pulldown | 2 | 12 | 60 sec |
| 3B. | Dumbbell shoulder press | 2 | 12 | 60 sec |
| 4A. | Plank | 2 | 30 sec hold | 60 sec |
| 4B. | Standing rotational chop | 2 | 10 | 60 sec |
| 5A. | Jump rope | 2-3 | 30 sec | 0 |
| 5B. | Medicine-ball slam | 2-3 | 15 | 0 |
| 5C. | Mountain climber** | 2-3 | 20 | 30 sec |
* For the body-weight side lunge, perform the dumbell side lunge without the weights.
** Perform the mountain climber as directed in the book, with one tweak: Do the movement quickly, switching your leg positions simultaneously, as if you were performing a split jack in a pushup position.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Prisoner squat | 1 | 10 | 0 |
| 1B. | Inchworm | 1 | 6-8 | 0 |
| 2. | Prone cobra* | 2 | 15 | 60 sec |
| 3A. | Inverted row | 2 | 8-10 | 60 sec |
| 3B. | Dumbbell bench press | 2 | 15 | 60 sec |
| 4A. | Hip crossover | 2 | 5 | 0 |
| 4B. | Reverse dumbbell curl | 2 | 10 | 0 |
| 4C. | Swiss-ball rollout | 2 | 30 sec | 60 sec |
| 5A. | Body-weight jump squat (for fat loss) | 2-3 | 15 | 0 |
| 5B. | Pushup | 2-3 | 10 | 0 |
| 5C. | Squat thrusts | 2-3 | 10 | 30 sec |
* For the prone cobra, perform as instructed, only hold the up position for 2 seconds, then lower back down. That’s one rep.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Low side-to-side lunge | 1 | 10 | 0 |
| 1B. | Inchworm | 1 | 8 | 0 |
| 1C. | Single-leg hip raise | 1 | 5 | 0 |
| 2. | Single-leg squat* | 2 | 5 | 60 sec |
| 3A. | Close-grip chinup** | 2 | 5 | 60 sec |
| 3B. | Dumbbell push press | 2 | 12 | 0 |
| 4A. | Side plank with reach under | 2 | 20 | 60 sec |
| 4B. | Reverse crunch | 2 | 6 | 60 sec |
| 5A. | Jump rope | 2-3 | 30 sec | 0 |
| 5B. | Elbow-to-knee crunch | 2-3 | 20 sec | 0 |
| 5C. | Thrusters | 2-3 | 10 | 60 sec |
* If the single-leg squat is too hard, perform a partial single-leg squat.
** If the close-grip chinup is too hard, perform a negative chinup or a band-assisted chinup.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Sumo squat to stand | 1 | 10 | 0 |
| 1B. | Inchworm | 1 | 8 | 0 |
| 2. | Barbell deadlift or dumbbell deadlift | 2 | 12 | 60 sec |
| 3A. | Incline dumbbell bench press | 2 | 12 | 60 sec |
| 3B. | Dumbbell row | 2 | 12 | 60 sec |
| 4A. | Plank | 2 | 30 sec hold | 60 sec |
| 4B. | Incline Y-T-W-L raises | 2 | 6 reps of each | 60 sec |
| 5A. | High box jump | 2 | 10 | 0 |
| 5B. | Dumbbell chop | 2 | 12 | 0 |
| 5C. | Dumbbell split squat | 2 | 12 | 30 sec |
If you want a tight, toned body, try this 6-week workout from personal trainer Jen Heath. It uses mini-circuits to keep your heart rate high as you sculpt your hips, legs, and abs. So once you start moving, you keep moving—until you’ve worked every inch of your body, from every direction. The result: a complete total-body workout that’ll have you beach-ready in no time.
• Do each workout (Workout A, Workout B, and Workout C) once a week, resting at least a day between each session. So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Overhead barbell or dumbbell squat | 2 | 12 | 0 |
| 1B. | Pushup | 2 | 12 | 0 |
| 1C. | Dumbbell Bulgarian split squat | 2 | 12 | 0 |
| 1D. | Incline dumbbell bench press | 2 | 12 | 0 |
| 1E. | Hanging leg raise | 2 | 12 | 60 sec |
| 2A. | Goblet squat | 2 | 12 | 0 |
| 2B. | Dumbbell bench press | 2 | 12 | 0 |
| 2C. | Dumbbell lunge | 2 | 12 | 0 |
| 2D. | Dumbbell fly | 2 | 12 | 0 |
| 2E. | V-up | 2 | 12 | 60 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg dumbbell straight-leg deadlift | 2 | 12 | 0 |
| 1B. | Pullup (or assisted pullup) | 2 | 12 | 0 |
| 1C. | Cable pull through | 2 | 12 | 0 |
| 1D. | Cable row | 2 | 12 | 0 |
| 1E. | Single-leg side plank* | 2 | 12 | 60 sec |
| 2A. | Barbell row | 2 | 12 | 0 |
| 2B. | Underhand-grip lat pulldown | 2 | 12 | 0 |
| 2C. | Swiss-ball hip raise and leg curl** | 2 | 12 | 0 |
| 2D. | Rear lateral raise | 2 | 12 | 0 |
| 2E. | Cable crunch | 2 | 12 | 60 sec |
* Perform the single-leg side plank as directed with one tweak: Instead of keeping your top leg elevated the entire time, raise and lower it slowly as you hold the side plank. Each time you return to a standard side plank counts as one repetition. If that’s too hard, brace the back of your body against a wall as you perform the movement.
** If the Swiss-ball hip raise and leg curl is too easy, use the single-leg version of the exercise.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg dumbbell straight-leg deadlift | 2 | 12 | 0 |
| 1B. | Close-hands pushup | 2 | 12 | 0 |
| 1C. | Incline dumbbell bench press | 2 | 12 | 0 |
| 1D. | Dumbbell stepup | 2 | 12 | 0 |
| 1E. | Side plank and row | 2 | 12 | 60 sec |
| 2A. | Lateral raise | 2 | 12 | 0 |
| 2B. | Lat pulldown | 2 | 12 | 0 |
| 2C. | Dumbbell Bulgarian split squat | 2 | 12 | 0 |
| 2D. | Pushup and row | 2 | 12 | 0 |
| 2E. | Swiss-ball rollout | 2 | 12 | 60 sec |
Finish off the fat for good with this 8-week plan from North Carolina–based trainer Leigh Peele. It’s designed to help you finally shed those last few hard-to-lose pounds.
• Do the Weight Workout 3 days a week, resting at least a day between each session.
• Do the Cardio Workout immediately after each Weight Workout.
• Prior to each workout, do the warmup.
• Questions? Flip back to the instructions, where you'll find complete instructions.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Reverse lunge with twist and overhead reach | 1 | 12 | 15 sec |
| 1B. | Walking leg cradles | 1 | 12 | 15 sec |
| 1C. | Overhead triceps stretch* | 1 | 10 | 15 sec |
| 1D. | Swiss-ball Y-T-W-L raises | 1 | 8 | 15 sec |
* For the overhead triceps stretch, perform as directed, only hold the stretch for just 1 second, and release. Then repeat with your other arm. That’s one rep.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg hip raise with foot on bench | 3 | 15 | 15-30 sec |
| 1B. | Cable row | 3 | 15 | 15-30 sec |
| 1C. | Cable hip adduction | 3 | 12 | 15-30 sec |
| 1D. | Incline dumbbell fly | 3 | 12 | 15-30 sec |
| 1E. | Dumbbell shoulder press | 3 | 12 | 15-30 sec |
| 1F. | Dumbbell lying triceps extension | 3 | 15 | 15-30 sec |
| 1G. | Plank* | 3 | 30 sec hold | 15-30 sec |
| 1H. | Side plank** | 3 | 30 sec hold | 2-3 min |
* If the plank is too hard, try the modified plank instead.
** If the side plank is too hard, try the modified side plank instead.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-leg dumbbell straight-leg deadlift | 4 | 15 | 15-30 sec |
| 1B. | Cable face pull with external rotation | 4 | 15 | 15-30 sec |
| 1C. | Cable pull-through | 4 | 12 | 15-30 sec |
| 1D. | Dumbbell bench press | 4 | 12 | 15-30 sec |
| 1E. | Rear lateral raise | 4 | 12 | 15-30 sec |
| 1F. | Triceps pressdown | 4 | 15 | 15-30 sec |
| 1G. | Single-leg side plank* | 4 | 30 sec hold | 15-30 sec |
| 1H. | T-stabilization | 4 | 30 sec | 2-3 min |
* For the single-leg side plank, perform the exercise as instructed, but instead of keeping your top leg elevated for the duration, raise and lower it slowly as you hold your position.
| EXERCISE |
You can perform this workout on a treadmill, stationary bike, or outside on the sidewalk. Before each workout, warm up for 5 minutes by walking or cycling. The workout is divided into three parts.
| PART 1: Exercise for 5 minutes at an intensity that's about 75 percent of your best effort. |
| PART 2: Exercise for 2 minutes at an intensity that's about 85 percent of your best effort. |
| PART 3: Exercise for 3 minutes at an intensity that's about 65 percent of your best effort. |
• Perform each part in succession without stopping to rest. Once you've completed each part one time, start over again with Part 1. Repeat the entire process two times, so that you've done each part of the workout three times. On your final round, add an extra 5 minutes to Part 3. That is, instead of going for 3 minutes, go for 8 minutes.
There’s a popular notion that if you train like an athlete, you’ll look like an athlete. And it’s true. That’s why I asked Mike Boyle, CSCS, one of the world’s top sports performance coaches, to create a workout that’ll enhance your game and your figure. The end result: You’ll look as fit as a tennis pro—even if you never step foot on a court.
• Do Workout A and Workout B once a week, on consecutive days. Then rest for a day or two, and do Workout C and Workout D on consecutive days. Rest for a day or two again, and start over the following week. So you might do Workout A on Monday, Workout B on Tuesday, Workout C on Thursday, and Workout D on Friday.
• Questions? Flip back to the instructions, where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 10 | 1 min |
| 1B. | Cable core press | 2 | 12 | 1 min |
| 2A. | Chinup | 2 | 8 | 1 min |
| 2B. | Single-leg squat | 2 | 8 | 1 min |
| 2C. | Side plank | 2 | 30-sec hold | 30 sec |
| 3A. | Dumbbell row | 2 | 8 | 30 sec |
| 3B. | Single-leg barbell straight-leg deadlift | 2 | 8 | 30 sec |
| 3C. | Cable face pull with external rotation | 2 | 8 | 30 sec |
| 3D. | Half-kneeling stability reverse chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 10 | 1 min |
| 1B. | Cable core press | 2 | 14 | 1 min |
| 2A. | Chinup | 3 | 8 | 1 min |
| 2B. | Single-leg squat | 3 | 8 | 1 min |
| 2C. | Side plank | 2 | 40-sec hold | 30 sec |
| 3A. | Dumbbell row | 2 | 8 | 30 sec |
| 3B. | Single-leg barbell straight-leg deadlift | 2 | 8 | 30 sec |
| 3C. | Cable face pull with external rotation | 2 | 8 | 30 sec |
| 3D. | Half-kneeling stability reverse chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 10 | 1 min |
| 1B. | Cable core press | 2 | 16 | 1 min |
| 2A. | Chinup | 3 | 8 | 1 min |
| 2B. | Single-leg squat | 3 | 8 | 1 min |
| 2C. | Side plank | 2 | 50-sec hold | 30 sec |
| 3A. | Dumbbell row | 2 | 8 | 30 sec |
| 3B. | Single-leg barbell straight-leg deadlift | 2 | 8 | 30 sec |
| 3C. | Cable face pull with external rotation | 2 | 8 | 30 sec |
| 3D. | Half-kneeling stability reverse chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell bench press | 2 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 20 | 1 min |
| 2A. | Hammer curl to press | 2 | 8 | 1 min |
| 2B. | Wall slide | 2 | 10 | 0 |
| 2C. | Plank | 2 | 30-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 10 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 8 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 10 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell bench press | 3 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 30 | 1 min |
| 2A. | Hammer curl to press | 2 | 8 | 1 min |
| 2B. | Wall slide | 2 | 12 | 0 |
| 2C. | Plank | 2 | 40-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 12 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 10 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 12 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell bench press | 3 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 40 | 1 min |
| 2A. | Hammer curl to press | 2 | 8 | 1 min |
| 2B. | Wall slide | 2 | 14 | 0 |
| 2C. | Plank | 2 | 50-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 14 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 12 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 14 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 5 | 1 min |
| 1B. | Cable core press | 2 | 12 | 1 min |
| 2A. | Single-leg squat | 2 | 8 | 1 min |
| 2B. | Inverted row | 2 | 15 | 1 min |
| 2C. | Side plank | 2 | 30-sec hold | 30 sec |
| 3A. | Lat pulldown | 2 | 15 | 30 sec |
| 3B. | Dumbbell lunge | 2 | 8 | 30 sec |
| 3C. | Swiss-ball hip raise and leg curl | 2 | 8 | 30 sec |
| 3D. | Half-kneeling stability chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 5 | 1 min |
| 1B. | Cable core press | 2 | 14 | 1 min |
| 2A. | Single-leg squat | 3 | 8 | 1 min |
| 2B. | Inverted row | 3 | 15 | 1 min |
| 2C. | Side plank | 2 | 40-sec hold | 30 sec |
| 3A. | Lat pulldown | 2 | 15 | 30 sec |
| 3B. | Dumbbell lunge | 2 | 12 | 30 sec |
| 3C. | Swiss-ball hip raise and leg curl | 2 | 10 | 30 sec |
| 3D. | Half-kneeling stability chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm kettlebell swing | 3 | 5 | 1 min |
| 1B. | Cable core press | 2 | 16 | 1 min |
| 2A. | Single-leg squat | 3 | 8 | 1 min |
| 2B. | Inverted row | 3 | 15 | 1 min |
| 2C. | Side plank | 2 | 50-sec hold | 30 sec |
| 3A. | Lat pulldown | 2 | 15 | 30 sec |
| 3B. | Dumbbell lunge | 2 | 15 | 30 sec |
| 3C. | Swiss-ball hip raise and leg curl | 2 | 12 | 30 sec |
| 3D. | Half-kneeling stability chop | 2 | 8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Close-grip barbell bench press | 2 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 20 | 1 min |
| 2A. | Combo shoulder raise | 2 | 10 | 1 min |
| 2B. | Wall slide | 2 | 10 | 0 |
| 2C. | Plank | 2 | 30-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 10 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 8 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 10 | 1 min |
| 3D. | Cable core press | 2 | 8 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Close-grip barbell bench press | 3 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 30 | 1 min |
| 2A. | Combo shoulder raise | 2 | 10 | 1 min |
| 2B. | Wall slide | 2 | 12 | 0 |
| 2C. | Plank | 2 | 40-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 12 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 10 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 12 | 1 min |
| 3D. | Cable core press | 2 | 8 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Close-grip barbell bench press | 3 | 8 | 1 min |
| 1B. | Swiss-ball rollout | 2 | 40 | 1 min |
| 2A. | Combo shoulder raise | 2 | 10 | 1 min |
| 2B. | Wall slide | 2 | 14 | 0 |
| 2C. | Plank | 2 | 50-sec hold | 30 sec |
| 3A. | Mountain climber | 2 | 14 | 1 min |
| 3B. | Incline Y-T-W-L raises | 2 | 12 | 1 min |
| 3C. | Standing cable hip adduction | 2 | 14 | 1 min |
| 3D. | Cable core press | 2 | 8 | 1 min |
Flatten your belly and shrink your hips with just three moves, courtesy of fitness coach Galya Talkington, CPT. You even have a choice of routines. That’s because Galya has create three separate fat-burning workouts, each of which will help you tone your total body—with less hassle than ever before.
• Choose one of the three workouts that follow, and do it 3 days a week for 4 weeks. Then simply switch to one of the other workouts for another 4 weeks.
• Do the exercises as a circuit, performing one set of each exercise in succession, resting as prescribed. Complete a total of three circuits. To keep your body challenged, work your way up to four or five circuits, and eliminate the rest periods. So as you progress, you should move from exercise to exercise without taking a break.
| EXERCISE | SETS | REPS | REST | |
| 1A. | T-pushup | 3 | 8-10 | 30 sec |
| 1B. | Dumbbell lunge and rotation | 3 | 6-8 | 30 sec |
| 1C. | Dumbbell straight-leg deadlift | 3 | 10-12 | 30 sec |
* If the T-pushup is too hard, choose from any pushup in Chapter 4, including the incline pushup and modified pushup.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Swiss-ball dumbbell chest press | 3 | 8-10 | 30 sec |
| 1B. | Swiss-ball Y raise | 3 | 10-12 | 30 sec |
| 1C. | Swiss-ball hip raise and leg curl | 3 | 6-8 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Alternating dumbbell row | 3 | 6-8 | 30 sec |
| 1B. | Sumo squat | 3 | 10-12 | 30 sec |
| 1C. | Mountain climber | 3 | 10 | 30 sec |
This 9-month plan, from Galya Talkington, CPT, is designed to give you the strength, stability, and overall fitness you need to make your pregnancy easier. As always, make sure you consult your obstetrician before you engage in any physical activity.
• Do the Weight Workout 3 days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.
• Do the Cardio Workout three times a week, on the days in between your Weight Workouts. So you might do your cardio sessions on Tuesday, Thursday, and Saturday.
• Prior to each Weight Workout, complete the warmup.
• Questions? Flip back to the instructions, where you'll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Wall slide | 1 | 12 | 0 |
| 1B. | Body-weight squat* | 1 | 10 | 0 |
| 1C. | Cat camel | 1 | 10 | 0 |
| 1D. | Clamshell | 1 | 15 | 0 |
| 1E. | Hip raises** | 1 | 12 | 0 |
| 1F. | Pelvic tilt*** | 1 | 10 | 0 |
| 1G. | Lying tummy pull**** | 1 | 10 | 0 |
| 1H. | Kegels***** | 1 | 30 | 0 |
* For the body-weight squat, perform as instructed, only set your feet about twice shoulder-width apart, as you would for a dumbbell sumo squat.
** For each rep of the hip raise, hold the up position for 1 second.
*** For the pelvic tilt, assume an all-fours position, as if you were performing a quadruped. Draw your stomach in toward your spine and hold while breathing deeply. Then without moving your thighs, push your hips forward so that only your pelvis moves and your lower back flattens. Hold for a moment, then release. That’s one rep.
**** For the lying tummy pulls, lie on your back as if you’re about to perform a situp. Now inhale like you have lungs in your stomach. Exhale as you use your abdominal muscles to pull your belly button toward your spine. Hold for 2 or 3 seconds and release. (You should be able to talk while you hold the position.) That’s one rep.
***** For kegels, sit comfortably on a chair or bench, squeeze your pelvic floor muscle, and hold for 3 seconds. To locate this muscle, imagine you are trying to stop yourself from peeing. (It’s that simple.)
| EXERCISE | SETS | REPS | REST | |
| 1A. | Bent-over Y raise* | 2 | 8 | 0 |
| 1B. | Underhand-grip rear lateral raise | 2 | 8 | 60 sec |
| 1C. | Modified pushup | 2 | AMAP | 60 sec |
| 1D. | Braced squat | 2 | 12 | 60 sec |
| 1E. | Side plank | 2 | ALAP | 60 sec |
| 1F. | Reverse dumbbell lunge | 2 | 8 | 60 sec |
| 1G. | Dumbbell row | 2 | 12 | 60 sec |
| 1H. | Bird dog** | 2 | 10 | 60 sec |
| 1I. | Alternating dumbbell shoulder press | 2 | 10 | 60 sec |
| 2. | Glute stretch | 1 | 30 sec | 0 |
| 3. | Doorway stretch | 1 | 30 sec | 0 |
* For the bent-over Y raise, use the instructions for the incline Y raise, but instead of lying down, perform the movement in a bent-over position, as you would the underhand-grip rear lateral raise (also known as a bent-over T raise).
** For the bird dog, apply these tweaks to the instructions: Start by drawing your stomach in as if you were trying to pull your belly button to your spine. Then raise one arm and one leg as directed, but hold only for a moment, and without allowing your lower back posture to change, bring your elbow to your knee. That’s one rep. Raise them up again and repeat. Do all your reps and then switch arms and legs.
Perform a low-intensity aerobic workout at least three times a week. If you are already involved in cardio activity, just lower the intensity to match the goals in this workout and stay away from any group classes and recreational sports that might cause you to trip or fall. While specific workouts for walking outside and riding a stationary bike have been provided, you can use similar guidelines when swimming, or when using an elliptical trainer or treadmill. Just choose whichever workout best suits you.
• Walk at a speed so that you’re exercising at an intensity that’s about 50 percent of your best effort. Go for 5 minutes.
• Next, increase your intensity so that you’re walking at about 60 percent of your best effort and go for 10 minutes.
• Slow down slightly, so that you’re walking at about 50 percent of your best effort for the last 5 minutes.
• 5-minute break and then repeat the 20-minute walk.
• After walking perform the stretching routine below.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Bulgarian split squat stretch* | 1 | 30 sec | 0 |
| 1B. | Straight-leg calf stretch | 1 | 30 sec | 0 |
* For the Bulgarian squat stretch, perform a body-weight Bulgarian split squat (no dumbbell), but instead of pushing yourself back up to the starting position, hold the down position for the prescribed time. Then repeat with your other leg.
| THE STATIONARY BIKE WORKOUT |
• Warm up for 5 minutes by pedaling at a pace that's about 50 percent of your best effort. • Increase your speed until you're exercising at an intensity that's about 60 percent of your best effort. Go for 3 minutes. • Lower your intensity so that you're exercising at 30 percent of your best effort for 3 minutes. That's one set. • Do a total of four to six sets, then cool down for 5 minutes, pedaling at about 40 percent of your best effort. |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Wall slide | 1 | 12 | 0 |
| 1B. | Thoracic rotation | 1 | 10 | 0 |
| 1C. | Cat camel | 1 | 10 | 0 |
| 1D. | Clamshell | 1 | 15 | 0 |
| 1E. | Pelvic tilt* | 1 | 10 | 0 |
| 1F. | Quadruped tummy pull** | 1 | 10 | 0 |
| 1G. | Kegels*** | 1 | 30 | 0 |
* For the pelvic tilt, assume an all-fours position, as if you were performing a bird dog. Draw your stomach in toward your spine and hold while breathing deeply. Then without moving your thighs, push your hips forward so that only your pelvis moves and your lower back flattens. Hold for a moment, then release. That’s one rep.
** For quadruped tummy pulls, use the directions for the quadruped, with one tweak: Start by drawing your stomach in as if you were trying to pull your belly button to your spine. Then hold for 5 seconds while breathing deeply. Relax for a moment and repeat. That’s one rep.
*** For kegels, sit comfortably on a chair or bench, squeeze your pelvic floor muscle, and hold for 3 seconds. To locate this muscle, imagine you are trying to stop yourself from peeing. (It’s that simple.)
| EXERCISE | SETS | REPS | REST | |
| 1A. | Bent-over Y raise* | 3 | 8 | 0 |
| 1B. | Underhand-grip rear lateral raise | 3 | 10 | 60 sec |
| 1C. | Braced squat | 3 | 10 | 60 sec |
| 1D. | Modified side plank | 3 | ALAP | 60 sec |
| 1E. | Incline pushup** | 3 | AMAP | 60 sec |
| 1F. | Dumbbell stepup | 3 | 8 | 60 sec |
| 1G. | Bird dog*** | 3 | 30 sec | 60 sec |
| 2. | Glute stretch | 1 | 30 sec | 0 |
| 3. | Doorway stretch | 1 | 30 sec | 0 |
* For the bent-over Y raise, use the instructions for the incline Y raise, but instead of lying down, perform the movement in a bent-over position, as you would the rear lateral raise (also known as a bent-over T raise).
** If the incline pushup is too hard, simply do the same movement, but with your hands placed on a wall, so that your body is even more vertical. (Think of it as a “standing pushup.”)
*** Perform the bird dog as in Phase 1.
Perform a low-intensity aerobic workout at least three times a week. If you are already involved in cardio activity, just lower the intensity to match the goals in this workout and stay away from any group classes and recreational sports that might cause you to trip or fall. While specific workouts for walking outside and riding a stationary bike have been provided, you can use similar guidelines when swimming, or when using an elliptical trainer or treadmill. Just choose whichever workout best suits you.
• Walk on a fairly flat route at a speed so that you’re exercising at an intensity that’s about 50 percent of your best effort. Go for 10 minutes.
• Next, find a hill that’s no steeper than what looks like 45 degrees (compared to a flat surface). For 10 minutes walk up the hill and back down at a speed that is 60 percent of your maximum speed on the way up and 30 percent of your maximum speed on the way down.
• Slow down slightly and return to the flat route, so that you’re walking at about 50 percent of your best effort for the last 10 minutes.
• After walking perform the stretching routine below.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Kneeling hip flexor stretch | 1 | 30 sec | 0 |
| 1B. | Straight-leg calf stretch | 1 | 30 sec | 0 |
| THE STATIONARY BIKE WORKOUT | SETS | REPS | REST |
• Warm up for 5 minutes by pedaling at a pace that’s about 50 percent of your best effort.
• Increase your speed until you’re exercising at an intensity that’s about 60 percent of your best effort. Go for 2 minutes.
• Lower your intensity so that you’re exercising at 30 percent of your best effort for 2 minutes. That’s one set.
• Do a total of four to six sets, then cool down for 5 minutes, pedaling at about 40 percent of your best effort.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Wall slide | 1 | 12 | 0 |
| 1B. | Thoracic rotation | 1 | 10 | 0 |
| 1C. | Cat camel | 1 | 15 | 0 |
| 1D. | Clamshell | 1 | 15 | 0 |
| 1E. | Quadruped tummy pull* | 1 | 10 | 0 |
| 1F. | Kegels** | 1 | 40 | 0 |
* For quadruped tummy pulls, use the directions for the quadruped, with one tweak: Start by drawing your stomach in as if you were trying to pull your belly button to your spine. Then hold for 5 seconds while breathing deeply. Relax for a moment and repeat. That’s one rep.
** For kegels, sit comfortably on a chair or bench, squeeze your pelvic floor muscle, and hold for 3 seconds. To locate this muscle, imagine you are trying to stop yourself from peeing. (It’s that simple.)
| EXERCISE | SETS | REPS | REST | |
| 1A. | Bent-over Y raise* | 2 | 10 | 0 |
| 1B. | Rear lateral raise | 2 | 10 | 60 sec |
| 1C. | Swiss-ball body-weight wall squat | 2 | 10 | 60 sec |
| 1D. | Modified side plank | 2 | ALAP | 60 sec |
| 1E. | Single-arm dumbbell shoulder press | 2 | 8 | 60 sec |
| 1F. | Crossover dumbbell stepup | 2 | 10 | 60 sec |
| 1G. | Bird dog | 2 | 20 sec | 60 sec |
| 1H. | Glute stretch | 2 | 30 sec | 0 |
| 1I. | Doorway stretch | 2 | 30 sec | 0 |
| 1J. | Neck rotations | 2 | 30 sec | 0 |
| 1K. | Kneeling hip flexor stretch | 2 | 30 sec | 0 |
* For the bent-over Y raise, use the instructions for the incline Y raise, but instead of lying down, perform the movement in a bent-over position, as you would the underhand-grip rear lateral raise (also known as a bent-over T raise).
• Choose an enjoyable path and walk for 5 minutes, at 40 percent of your best effort.
• Increase your speed slightly, so that you’re walking at 50 percent of your best effort. Go for 5 minutes.
• Take a break for as long as you need to feel ready to go again. Repeat for two more bouts of walking for 10 minutes.
• After walking perform the stretching routine below.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Kneeling hip flexor stretch | 2 | 30 sec | 0 |
| 1B. | Straight-leg calf stretch | 2 | 30 sec | 0 |
| 1C. | Glute stretch | 2 | 30 sec | 0 |
| THE STATIONARY BIKE WORKOUT |
• Warm up for 5 minutes by pedaling at a pace that’s about 40 percent of your best effort.
• Increase your speed until you’re exercising at intensity that’s about 50 percent of your best effort. Go for 3 minutes.
• Lower your intensity so that you’re exercising at 30 percent of your best effort for 3 minutes. That’s one set.
• Do a total of two to four sets, then cool down for 5 minutes, pedaling at about 30 percent of your best effort.
This fat-burning plan is designed so that you can work out with your spouse but still ensure that you get the results you want. The weight workouts are performed in a circuit. You can do them simultaneously, or if you’re sharing the same equipment, perform them follow-the-leader style, with one of you completing the first exercise before the other starts. After you’ve finished the main workout, you can then choose an optional workout that allows you to customize your routine for the body you want.
• Do each Weight Workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session. So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.
• Prior to each Weight Workout, complete the warmup.
• Each Weight Workout is designed to last 10 minutes. Simply do as many sets of each exercise as you can in that time frame. Note that you’ll be performing the exercises in a circuit. So complete one set of the first exercise, then move immediately to the second exercise, and so on. Stop your workout when you run out of time.
• After each Weight Workout, you can also choose one of the 4-Minute Add-
On Workouts. These are optional, so do them only if you have time. They’re designed to both burn fat and give a little extra attention to the muscles that you may want to show off. As a result, you’ll find there are different routines for men and women (although you can choose from any of them).
• Do the Cardio Workout twice a week, on the days in between your Weight Workouts. So you might do your cardio sessions on Tuesday and Thursday. (If you can’t find time to exercise 5 days a week, just do the Cardio Workout immediately following two of your Weight Workouts.)
• Questions? Flip back to where you’ll find complete instructions for performing all of the workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Jumping jacks | 1 | 15 | 0 |
| 1B. | Prisoner squat | 1 | 10 | 0 |
| 1C. | Pushup | 1 | 8 | 0 |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Incline dumbbell bench press | AMAP | 8 | 0/8 |
| 1B. | Dumbbell row | AMAP | 8 | 0/8 |
| 1C. | Single-arm dumbbell swing | AMAP | 8 | 0/8 |
| 2. | Squat thrusts | AMAP | 20 sec | 10 sec/2 min |
• This workout is split into two separate routines. One routine lasts 8 minutes and the other is to be performed for 2 minutes. Simply do as many sets of each exercise as you can in the given time frame.
• For the 8-minute routine, you’ll be performing the three exercises in an 8-minute circuit. So complete one set of the first exercise, then move immediately to the second exercise, and so on. When time is up, move on to the 2-minute routine.
• For the 2-minute routine, you’ll simply do one exercise. Do as many reps as you can in 20 seconds, rest for 10 seconds, then repeat until you run out of time.
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Thrusters | AMAP | 8 | 0/10 min |
| 1B. | Rear lateral raise | AMAP | 8 | 0/10 min |
| 1C. | Pushup | AMAP | 12 | 0/10 min |
| 1D. | Reverse dumbbell lunge | AMAP | 8 | 0/10 min |
| 1E. | Mountain climber | AMAP | 30 sec | 0/10 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Elbows-out dumbbell row | AMAP | 10 | 0/10 min |
| 1B. | Incline dumbbell bench press | AMAP | 10 | 0/10 min |
| 1C. | Squat thrusts | AMAP | 8 | 0/10 min |
| 1D. | Dumbbell push press | AMAP | 10 | 0/10 min |
| 1E. | Single-arm dumbbell swing | AMAP | 12 | 0/10 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Hip raise with feet on a Swiss ball | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Mountain climber | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Dumbbell lying triceps extension | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Mountain climber | AMAP | 20 sec | 10 sec/4 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Swiss-ball jackknife | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Swiss-ball hip raise and leg curl | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Swiss-ball jackknife | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Split jump | AMAP | 20 sec | 10 sec/4 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Dumbbell squat | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Single-arm dumbbell swing | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Hammer curl to press | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Single-arm dumbbell swing | AMAP | 20 sec | 10 sec/4 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Standing dumbbell curl | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Squat thrusts | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Dumbbell lying triceps extension | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Squat thrusts | AMAP | 20 sec | 10 sec/4 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Close-hands pushup | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Single-arm dumbbell swing | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Hammer curl to press | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Single-arm dumbbell swing | AMAP | 20 sec | 10 sec/4 min |
| EXERCISE | SETS | REPS | REST/DURATION | |
| 1A. | Swiss-ball jackknife | AMAP | 20 sec | 10 sec/4 min |
| 1B. | Hammer curl | AMAP | 20 sec | 10 sec/4 min |
| 1C. | Swiss-ball jackknife | AMAP | 20 sec | 10 sec/4 min |
| 1D. | Dumbbell lying triceps extension | AMAP | 20 sec | 10 sec/4 min |
| THE PLAN |
• You can perform this workout on a treadmill, on a stationary bike, or outside on the sidewalk or a track.
• Start by going at an easy pace—about 30 percent of your best effort—for 4 minutes. Then do this interval workout:
• Exercise at an intensity that’s about 80 percent of your best effort. Go for 30 seconds.
• Slow down until your intensity is about 40 percent of your best effort and go for 60 seconds. That’s one set. Do six sets.
• Once you’ve completed all of your sets, slow down to 30 percent of your best effort and go for 3 minutes.
You don’t need a gym membership to sculpt a great body. In fact, you don’t even need equipment. Tone your arms, legs, and abs and burn fat anywhere with these super-simple body-weight workouts.
| EXERCISE | SETS | REPS | REST | |
| 1. | Body-weight Bulgarian split squat* | 3 | 10-12 | 1 min |
| 2A. | Pushup | 3 | 12-15 | 1 min |
| 2B. | Hip raises | 3 | 12-15 | 1 min |
| 3A. | Side plank | 3 | 30-sec hold | 30 sec |
| 3B. | Floor Y raises, floor T raises, floor I raises** | 3 | 10 | 30 sec |
* If any of the first four exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps. Likewise, if you find an exercise is too easy, use a harder variation instead.
** For the floor Y-T-I raises, do 10 repetitions of each letter. That is, do 10 reps of the floor Y raise, followed by 10 reps of the floor T raise and 10 reps of the floor I raise.
| EXERCISE | SETS | REPS | REST | |
| 1. | Iso-explosive jump squat* | 4 | 6-8 | 1 min |
| 2A. | Iso-explosive pushup** | 3 | 6-8 | 1 min |
| 2B. | Single-leg hip raise | 3 | 12-15 | 1 min |
| 3A. | Inverted shoulder press | 3 | AMAP | 1 min |
| 3B. | Prone cobra | 2 | 1-min hold | 1 min |
* For the iso-explosive jump squat and the iso-explosive pushup, make sure to hold the down position for 5 seconds each repetition.
** If the iso-explosive pushup is too hard, use an easier variation of the exercise.
| EXERCISE | SETS* | REPS | REST | |
| 1A. | Jumping jacks | 2-5 | 30 sec | 0 |
| 1B. | Prisoner squat | 2-5 | 20 | 0 |
| 1C. | Close-hands pushup | 2-5 | 20 | 0 |
| 1D. | Walking dumbbell lunge | 2-5 | 12 | 0 |
| 1E. | Mountain climber | 2-5 | 10 | 0 |
| 1F. | Inverted hamstring | 2-5 | 8 | 0 |
| 1G. | T-pushup** | 2-5 | 8 | 0 |
| 1H. | Run in place | 2-5 | 30 sec | 0 |
* The first time you try this routine, do two sets of each exercise. In future workouts, work your way up to five sets for each.
** If the T-pushup is too hard, use an easier version of the exercise.
Ready to start sculpting a leaner, stronger body? It won’t take you long. Just three 15-minute weight workouts a week can double a beginner’s strength, report scientists at the University of Kansas. What’s more, unlike the average person, who quits a new weight-training program within a month, 96 percent of the participants in the study easily fit the quickie workouts into their lives. You can do the same, with the 10 workouts that follow—all of which are designed to shape your muscles while melting fat.
If any of the body-weight exercises in these workouts are too hard or too easy, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps. Remember, each set should challenge your muscles to the point where you start to struggle but don't quite reach complete failure. (See Chapter 2 for a more detailed explanation of this concept.)
And make no mistake: These workouts aren't easy. They're fast paced and intense. So if they're too hard when you first start, go ahead and take longer rest between sets, and finish as much of the workout as you can in the 15 minutes. In each subsequent workout, try to do a little more, until you're able to complete the entire routine.
• Option 1: Choose a workout and do it three times a week, resting for at least a day after each session. After 2 or 3 weeks, switch to a new workout.
• Option 2: Choose two workouts and alternate between them 3 days a week. Always rest for at least a day after each session. So you might do Workout 1 on Monday and Friday, and Workout 2 on Wednesday. The following week, you'd do Workout 2 on Monday and Friday, and Workout 1 on Wednesday. After 4 weeks, it's time to choose two new workouts.
| EXERCISE | SETS | REPS | REST | |
| 1A. | Goblet squat | 3 | 15 | 0 |
| 1B. | Pushup | 3 | AMAP | 0 |
| 1C. | Hip raises | 3 | 12-15 | 0 |
| 1D. | Dumbbell row | 3 | 10-12 | 0 |
| 1E. | Plank | 3 | 30-sec hold | 0 |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Swiss-ball hip raise and leg curl | 3 | AMAP | 0 |
| 1B. | Pushup plus | 3 | AMAP | 0 |
| 1C. | Swiss-ball jackknife | 3 | AMAP | 30 sec |
| 2A. | Chinup | 2-3 | AMAP | 30 sec |
| 2B. | Dumbbell shoulder press | 2-3 | 8-10 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1. | Single-arm reverse lunge and press | 3 | 10-12 | 1 min |
| 2A. | Chinup | 3 | AMAP | 0 |
| 2B. | Side plank | 3 | 30-sec hold | 0 |
| 2C. | Pushup | 3 | AMAP | 45 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-arm dumbbell swing | 3 | 12 | 30 sec |
| 1B. | Pushup and row | 3 | 12 | 30 sec |
| 2A. | Thrusters | 2 | 12 | 30 sec |
| 2B. | Swiss-ball jackknife | 2 | 12-15 | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1. | Side lunge and press | 3 | 10-12 | 1 min |
| 2A. | Single-leg dumbbell row | 3 | 12-15 | 0 |
| 2B. | Single-leg hip raise | 3 | AMAP | 0 |
| 2C. | T-pushup | 3 | AMAP | 30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Overhead dumbbell lunge | 3 | 10-12 | 0 |
| 1B. | Single-arm neutral-grip dumbbell row and rotation | 3 | 10-12 | 0 |
| 1C. | Single-arm stepup and press | 3 | 10-12 | 0 |
| 1D. | Pushup | 3 | AMAP | 0 |
| 1E. | Prone cobra | 3 | 30-sec hold | 60 |
| EXERCISE | SETS | REPS | REST | |
| 1. | Wide-grip barbell deadlift | 4 | 5 | 90 sec |
| 2A. | Incline dumbbell bench press | 2 | 10-12 | 0 sec |
| 2B. | Swiss-ball Russian twist | 2 | 10-12 | 0 sec |
| 2C. | Dumbbell lunge | 2 | 10-12 | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Barbell good morning or back extension | 3 | 8 | 0 |
| 1B. | Dumbbell bench press | 3 | 8 | 0 |
| 1C. | Body-weight squat | 3 | 30 sec | 0 |
| 1D. | Dumbbell row | 3 | 10 | 0 |
| 1E. | Mountain climber | 3 | 30 sec | 15-30 sec |
| EXERCISE | SETS | REPS | REST | |
| 1A. | Dumbbell deadlift | 4 | 6 | 0 |
| 1B. | Jump rope | 4 | 45 sec | 0 |
| 1C. | Dumbbell push press | 4 | 6 | 0 |
| 1D. | Jump rope | 4 | 45 sec | 1 min |
| EXERCISE | SETS | REPS | REST | |
| 1. | Goblet squat | 3 | 6-8 min | 1 min |
| 2A. | Barbell row | 3 | 6-8 min | 0 |
| 2B. | Core stabilization | 3 | 30 sec | 0 |
| 2C. | Single-arm dumbbell swing | 3 | 10-12 | 0 |
| 2D. | Decline pushup | 3 | AMAP | 30 sec |
Ever wonder how Hollywood actors get in such incredible shape? It’s not rocket science. But it is exercise science. So when executives at Starz asked me to create a training plan inspired by the network’s new show, Spartacus—in preparation for the program’s January 2010 premiere—I knew exactly who to consult: Rachel Cosgrove, one of the world’s top fitness experts who’s known industry-wide for her ability to meld the latest in muscle and fat loss science to achieve stunning results.
To create the Spartacus workout, we chose 10 exercises that collectively work every part of your body, and then placed each at a 60-second station—in order to challenge your heart and lungs as well as your muscles. The final product: A cutting-edge circuit routine that will strip away fat; shape your shoulders, arms, and legs; and send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body—while getting in the best shape of your life.
• Do this workout three days a week. You can do it as your primary weight workout, or as a “cardio” workout on the days between your regular weight workouts. This approach will help you speed fat loss even more.
• Perform the workout as a circuit, doing one set of each exercise—or “station”—in succession. Each station in the circuit lasts for 60 seconds. Do as many repetitions as you can in that duration, then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat two times. If you can’t go for the entire minute on the body-weight exercises, go as long as you can, rest for a few seconds, then go again until your time at that station is up.
• Prior to each workout, complete a 5- to 10-minute warmup. Use the “Create Your Own Warmup” guide in Chapter 12 to design your routine.
| STATION 1 |
| Goblet squat |
| STATION 2 |
| Mountain climber |
| STATION 3 |
| Single-arm dumbbell swing |
| STATION 4 |
| T-pushup* |
| STATION 5 |
| Dumbbell split jump |
| STATION 6 |
| Dumbbell row |
| STATION 7 |
| Dumbbell side lunge and touch |
| STATION 8 |
| Pushup position row** |
| STATION 9 |
| Dumbbell lunge and rotation |
| STATION 10 |
| Dumbbell push press |
* If the T-pushup is too hard, use an easier version of the pushup.
** For the pushup position row, refer to the pushup and row. Simply do the row portion of the exercise, without the pushup.