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Perform all of the moves pictured below on Mondays, Wednesdays, and Fridays, as described. Add the specied 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. . .
1. Warm up, graduating from easy to moderate intensity 2. Exert at maximum effort and speed 3. Recover 4. Repeat steps 2 and 3 ten times 5. Cool down 6. Stretch 3 5 minutes 5 minutes

for this amount of time. . .

5 minutes 45 seconds * 90 seconds *

*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 Lift-off Lunge, Hundred on the Ball Set 2 Scissors Jump, Pushup and Leg Raise Set 3 Mermaid, Boat Curl and Press Set 4 Triangle Lat Raise, Dip and Knee Raise

Nothing scorches calories or rms your muscles like ghting 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. . .
1. Warm up, graduating from easy to moderate intensity 2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 3. Lower incline and recover 4. Repeat steps 2 and 3 four times 5. Cool down 6. Stretch 3 - 5 minutes 5 minutes 1 minute *

for this amount of time. . .

3 - 5 minutes 2 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


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. To make the move more challenging, place your front foot on a step.

2 Scissors Jump [10 to 20 jumps]

Stand with your right leg forward and your left leg extended behind you, toes on the oor. Bend your right knee and dip your left knee toward the oor, so youre in a lunge position. Place your arms straight out in front of you or out to the sides. (A) Swiftly jump up and switch legs in midair, in a motion like a scissor. (B) When your back knee grazes (or nearly grazes) the ground, jump again. Keep jumping continuously, without resting, for a full set. To prevent injury, try to land as softly as possible.

Tones: Butt, thighs, shoulders, triceps, and core

Tones: Butt and thighs; raises heart rate to burn extra calories

3 Pushup and Leg Raise [8 to 12 reps]

Lie facedown on a tness ball, with both hands on the oor. 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 oor. Stop when your upper arms are parallel to the oor. (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 rep. Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

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

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a tness ball. Lift your head and shoulders off the oor, 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)

Tones: Shoulders, triceps, chest, and core

Tones: Thighs, butt, and core

5 Mermaid [8 to 10 reps]
Assume a side plank position, with your right elbow on the oor 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 oorso your arm is in line with your body. Arch your left arm towards the oor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides.

6 Boat Curl and Press [8 to 10 reps]

Hold a dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so youre balancing on your tailbone. (A) Curl the weights to your shoulders; (B) then immediately rotate your wrists so your palms face forward and press the weights straight overhead. (C) Return to start. Each dumbbell extension is one rep. Balance on the bench during the entire set if you can.

Tones: Core (especially obliques) and shoulders

Tones: Core, biceps, and shoulders

7 Triangle Lat Raise [10 to 12 reps per side]

Hold a dumbbell in your left hand and lunge forward with your right leg. Taking a cue from the triangle pose in yoga, turn your left foot outso its perpendicular to your legand rest your right forearm on your right thigh, palm up. Extend your left arm straight down, with your palm facing your right leg. (A) Keeping your left arm extended, squeeze your shoulder blades together and raise your left arm straight out to the side until it reaches shoulder height. (B) Return to start. Complete a full set, then switch sides.

8 Dip and Knee Raise [10 to 12 reps]

Sit on the edge of a bench with your feet at on the oor, knees bent 90 degrees. Grasp the seat on either side of your butt; make sure your ngers are facing forward. Walk your feet out slightly and inch yourself off the seat. (A) Bend your arms, keeping your elbows pointed straight back as you dip your butt toward the ground. Simultaneously contract your abs and pull your right knee toward your chest. (B) Return to start. Concentrate on using your arms to raise your body, rather than pushing up with your legs. Complete a set, alternating legs. Make the move more challenging by performing it with your legs extended.

Tones: Butt, thighs, back, and shoulders

Tones: Triceps, shoulders, and upper back

2009 Womens Health