Tracy Van Pelt

Full–Body

Get Back in Shape with Tracy’s Secret Routine.

Ro u t i n e for

B usy

Schedules

1. stability ball roll–up TARGET MUSCLES: rectus abdominis

A B

SET UP: Get in a push-up position with your hands flat on floor, shoulder-width apart. Place your feet on a stability ball with your toes pointing behind you. Your body should form a straight line from your head to your heels [A].

ACTION: Slowly draw your knees towards your chest, directing your tailbone toward the ceiling [B]. Pause, then extend your legs back to the starting position.

Immediately repeat.

Training

C

B

2. pliĂŠ squat with calf rise TARGET MUSCLES: gluteus maximus, quadriceps, hamstrings, gastrocnemius SET UP: Stand with your legs wide, toes pointing out at 45-degree angles. Hold a dumbbell with both hands, arms extended in front [A].

A

ACTION: Bend your knees to lower your body into a squat, keeping your upper body tall and ensuring your arms stay parallel to the floor [B].

As you rise to standing, press up onto the balls of your feet and lower your arms [C]; hold for one or two counts, then slowly drop your heels to the floor and repeat.

3. box jump TARGET MUSCLES: gluteus maximus, quadriceps, hamstrings SET UP: Stand with your feet shoulder-width apart in front of an exercise step.

ACTION: Squat down [A], then jump onto the step, keeping your feet wide [B].

As you land, sink into a deep squat, aiming to get your thighs parallel to the ground [C]. Stand, then hop backward off the step to return to the start. Repeat for your set.

A

B

C

4. lunge with torso rotation TARGET MUSCLES: quadriceps, gluteus maximus, anterior deltoids, internal and external obliques SET UP: Stand with your feet hip-width apart, holding a single dumbbell with both hands, arms extended in front [A].

ACTION: Step your right leg forward, bending both knees to drop into a lunge [B]. When your left knee is an inch or two from the floor, rotate your torso to the right, then left [C]. Keep your arms in front of your chest at all times. Return to the center and stand. Repeat, alternating legs with each rep.

A

C

A

B

5. dumbell bent–over row B

TARGET MUSCLES: latissimus dorsi, rhomboids, trapezius, biceps brachii, rear deltoids SET UP: Stand with knees slightly bent, leaning forward, holding a dumbbell in each hand in front of your legs, palms facing your thighs [A].

ACTION: Pull both dumbbells smoothly by driving your elbows up and back, keeping your arms in close to your sides, avoiding the use of momentum [B]. Pause for one count at peak contraction, then slowly return to the starting position.

6. dumbbell shoulder press TARGET MUSCLES: anterior and lateral deltoids SET UP: Wide stance, knees soft, abs contracted, hold dumbbells with palms facing in, your arms making a 90-degree angle [A].

ACTION: Exhale and drive your elbows up and out until they are in line with your shoulders [B]. Slowly return your arms to the starting position.

A

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B