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Perform all of the moves pictured below on Mondays, Wednesdays, and Fridays, as described. Add the specified cardio segments on Mondays and Fridays.

For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up
your results, follow your strength workout with a round of Smart Cardio Intervals.
Smart Cardio Intervals
Do this. . .

for this amount of time. . .

1. Warm up, graduating from easy

to moderate intensity

5 minutes

2. Exert at maximum effort and speed

45 seconds *

3. Recover

90 seconds *

4. Repeat steps 2 and 3 ten times

5. Cool down

3 5 minutes

6. Stretch

5 minutes

*After 3 weeks, increase the duration of the maximum effort interval to 1 minute and
increase your recovery time to 2 minutes.

Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After youve
done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set
one more time.
Set 1
Curtsy Lunge with Front Raise, Hundred on the Ball

Set 3
Tip and Row, Alternating Side Lunge

Set 2
Swivel Squat, Mermaid

Set 4
Alternating Side Lunge, Pushup and Leg Raise

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following
Butt-Busting Hill Repeatswhich can be done on a treadmill, elliptical trainer, or stationary bike.
Butt-Busting Hill Repeats
Do this. . .

for this amount of time. . .

1. Warm up, graduating from easy to moderate intensity

3 - 5 minutes

2. Increase the incline on your equipment to a moderate

2 minutes *

level, and push yourself at a hard intensity

3. Lower incline and recover

1 minute *

4. Repeat steps 2 and 3 four times

5. Cool down

3 - 5 minutes

6. Stretch

5 minutes

*After 3 weeks, increase the duration of your time on the incline to 3 minutes and increase your
recovery time to 1 and 1/2 minutes.

2009 Womens Health


1 Curtsy Lunge with Front Raise [10 to 12 reps per side]

Tones: Butt, thighs, and


Stand with your feet hip-distance apart, holding a dumbbell in your left hand and resting
your right hand on your hip. Take a giant step
back and to the right with your left leg, so
if you were standing on a clock facing 12,
your left toes would end up at the 5 oclock
position. (A) Bend your knees and lower your
hips toward the floor until your right thigh is
parallel to the floor. At the same time, raise
your left arm (the one with the dumbbell in it)
straight out in front of you to shoulder height.
(B) Return to start. Complete a full set; then
switch sides.

3 Tip and Row [8 to 10 reps per side]

Tones: Butt and back

Stand with your feet hip-width apart, arms

by your sides holding weights. Lift your right
leg straight up behind you as you bend from
the hips to lower your upper body forward.
Your torso and right leg should be parallel
to the floor and your arms hanging straight
down, palms facing each other. (A) Bend your
elbows and pull the weights straight up to either side of your chest. (B) Lower the weights
and return to a standing position. Repeat, this
time lifting the left leg behind you as you tip
forward. Alternate for a full set.

2 Swivel Squat [10 to 12 reps]

Tones: Butt, thighs, and core

Stand with your feet hip-width apart, and

extend your arms straight out in front of you.
Bend your knees and sit back until your legs
are bent 45 to 90 degrees; make sure to keep
your knees from extending over your toes. (A)
Press back to a standing position as you rotate
your torso and outstretched arms to the right.
(B) Rotate back to the center and immediately
perform another squat, this time rotating to
the left as you stand. Both sides make one
rep. The sequence is this: Squat, standwhile
simultaneously twisting to the sidethen twist
back to the center.To make the move more
challenging, hold a medicine ball.

4 Alternating Side Lunge [10 to 12 reps per side]

Stand with your feet about hip-width apart,
holding dumbbells down at your sides.(A) Take
a giant step to the right, dropping your butt
back (keeping your knee from extending over
your toes) and pretending to place the weights
on either side of your foot. (B) Press back to
start. Then immediately repeat the move to
the left.

Tones: Thighs, butt, and core

6 Mermaid [8 to 10 reps]

Tones: Butt, thighs, shoulders,

triceps, and core

Stand with your feet hip-width apart. Hold

dumbbells up at your shoulderselbows
bent and pointing out to the sides, palms
facing forward. Take a giant step forward
with your right leg and lower your body until
your knees are bent 90 degrees. Your knees
should be in line with your ankles. (A) Press
into your right foot, straighten your right leg,
and come to a stand, simultaneously pulling
your left knee forward in front of your hips
(so youre standing on one leg) and pressing
the weights up toward the ceiling. (B) Return
to start. Repeat with your left leg.

Tones: Core (especially obliques)

and shoulders

Assume a side plank position, with your right

elbow on the floor directly beneath your
shoulder. Stagger your feet so your left foot is
in front of your right foot. (A) Raise your left
arm directly overheadbicep next to your ear,
arm extended, and with your palm facing the
floorso your arm is in line with your body.
Arch your left arm towards the floor as you
raise your hips up in the air. (B) Return to start.
Repeat for a full set; then switch sides

To make the move more challenging, place

your front foot on a step.

7 Pushup and Leg Raise [8 to 12 reps]

Tones: Shoulders, triceps,

chest, and core

Lie facedown on a fitness ball, with both

hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until
it is under your shins. Your hands should be
directly below your shoulders, so it looks like
youre ready to do a pushup.(A) Keeping your
torso straight and your abs contracted, bend
your elbows and lower your chest toward the
floor. Stop when your upper arms are parallel
to the floor. (B) Return to start, and immediately contract your glutes as you lift your
right leg off the ball. (C) Lower your right leg
to the ball, then lift the left leg. Thats one

8 Hundred on the Ball [10 reps, 100 breaths per rep]

Tones: Core

Lie on your back with your arms by your sides.

Bend your knees to 90 degrees and place your
calves on a fitness ball. Lift your head and
shoulders off the floor, making sure to keep
your head, neck, and shoulders relaxed. (Put
your head down at any time if you feel stress
in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive
exhales. Do this 10 times for 1 rep. At the same
time, lift arms off mat and pulse them up and
down palms facing down, in unison with the
breath. (B)

Make the move harder by placing the ball

under the tops of your feet. Make it easier by
keeping the ball under your knees.

2009 Womens Health