TRANSFORM YOUR
BO DY FA ST!
TIME’S NOT ALWAYS ON YOUR SIDE. THAT’S WHY THIS ULTRA-EFFICIENT WORKOUT from Jari Love, creator of the best-selling “Ripped!” line of fitness DVDs, is one of our new favorites. It not only sculpts sexy abs, butt and thighs in just 30 minutes, it blasts up to three times the calories of a typical routine, says Love, who lab-tested the workout. “Because you’re working several muscle groups at once, your heart rate gets higher, so you burn more calories,” she says. Do both the strength workout and the cardio circuit twice a week and in as little as 14 days you’ll feel stronger. Who wouldn’t want to make more time for that?
This do-it-all workout blasts
mega calories and sculpts every
muscle in just 30 minutes a day.
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J U N E 2BY 0 0 SUSAN 6 F I T N EPITTARD SS 3 BY SARAH BOWEN SHEA ✱ PHOTOGRAPHS
PA RT
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Targets shoulders, glutes, core, hips Start in a full push-up position, abs tight. Pull right knee toward chest; hold for 1 count. Keeping right knee bent, rotate right leg out to side; hold for 1 count. Extend leg back to starting position without lowering, and repeat; do 4 to 8 reps with right leg. Rest for 30 seconds and repeat on left side. Do 1 to 3 sets per side. KEEP IT EASY Remain in plank position without pulling knee in; hold for 30 to 60 seconds.
2. CROSSOVER SQUAT AND PULL-BACK ▲ Targets thighs, calves, glutes, chest, shoulders, back Stand about 2 feet away from a step bench, holding 3- or 5-pound dumbbells. Cross right leg over left and place right foot on top of step, pointing both feet forward. Standing tall, bend elbows slightly and squeeze shoulder blades together. Squat down, crossing arms in front of body. Stand up to return to starting position and repeat. Do 15 reps. Rest for 30 seconds; switch sides and repeat. Do 1 to 3 sets per side. KEEP IT EASY Do a regular squat without using the step. FITNESS AUGUST 2006
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Targets thighs, glutes, back a. Stand holding 3- or 5-pound dumbbells with arms at sides, palms facing each other, elbows slightly bent. Lunge forward with left leg, bending left knee 90 degrees; lean 45 degrees forward from hips. b. Maintaining this position, raise arms to shoulder height, keeping elbows slightly bent. Squeeze shoulder blades together, then lower weights. Do 15 reps. Rest 30 seconds; switch sides and repeat. Do 1 to 3 sets per side. KEEP IT EASY Skip the lunge and do the flyes sitting on a bench or step.
YOUR WEEKLY GET-FIT WORKOUT Pick the plan that best suits your fitness level and get set to sweat! MONDAY: Strength TUESDAY: Off WEDNESDAY: Cardio circuit THURSDAY: Off FRIDAY: Strength SATURDAY: Cardio circuit SUNDAY: Off
MONDAY: Strength TUESDAY: Steady-paced cardio (30 to 45 minutes, moderate intensity) WEDNESDAY: Cardio circuit THURSDAY: Off FRIDAY: Strength SATURDAY: Cardio circuit SUNDAY: Off
ADVANCED
3. PLANK KNEE IN AND KNEE OUT ▼
4. LUNGE WITH REVERSE FLYE
INTERMEDIATE
Targets glutes, thighs, shoulders, core Holding 3- or 5-pound dumbbells at your sides, stand with right foot in front of left, about one stride’s-length apart. Bend knees 90 degrees while raising right arm to the front at shoulder height and left arm to the side, palms down. Stand up, lower arms, and repeat; do 12 to 15 reps. Switch sides and repeat. Do 1 to 3 sets per side. KEEP IT EASY Do a squat instead of a lunge, and keep elbow bent 90 degrees for
BEGINNER
▼
1. STATIONARY LUNGE WITH L-RAISE
8
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M O V E S STYLIST: LULU CHEN. HAIR: DAVID MEDELYE FOR ARTISTSBYTIMOTHYPRIANO.COM. MAKEUP: JESSE SAGE FOR ARTISTSBYTIMOTHYPRIANO.COM. NIKE TANK AND SHORTS. AVIA SHOES. SET DESIGN: ANGIE ARNETT.
T H E
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MONDAY: Strength TUESDAY: Steady-paced cardio (45 to 60 minutes) WEDNESDAY: Cardio circuit THURSDAY: Steady-paced cardio (45 to 60 minutes) FRIDAY: Strength SATURDAY: Cardio circuit SUNDAY: Off
5. UNILATERAL PUSH-UP
7. BICEPS CURL WITH KNEE-UP
Targets chest, shoulders, triceps, back, core a. Get into a full push-up position with left hand on top of a step and right hand on floor. b. Bend elbows and lower chest toward floor; push back up. Cross right hand over left and place it on the bench, moving left hand to floor on opposite side. Do another pushup. Do 12 to 15 reps, switching sides with each rep. Rest for 30 to 60 seconds; do another set. KEEP IT EASY Do the push-ups on your knees without the bench.
Targets biceps, hips, quads, core Stand with feet hip-width apart, holding 5- or 8-pound dumbbells, elbows close to sides and palms up. Pull in abs and bend right knee 90 degrees to hip level while curling weights toward shoulders. Lower leg as you lower arms. Do 15 reps, then switch legs. Do 1 to 3 sets per side. KEEP IT EASY Do biceps curls without knee raises.
a
PA RT CA D I O
2
TO
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THIS HIGH-ENERGY CARDIO CIRCUIT USES GOOD OLD-FASHIONED calisthenics to blast up to 300 calories in less than 30 minutes. Do each cardio drill for 30 to 60 seconds, marching or jogging in place for 1 minute to recover between moves. Complete the circuit twice through. You can do this workout after your strength routine or on alternating days, depending on your schedule. (See “Your Weekly Get-Fit Workout,” page 103.) 1. MOUNTAIN CLIMBERS Place hands on step, arms straight, legs extended behind you on floor. Alternate “running” in place by switching legs forward and back.
b
a
2. JUMPING JACK KNEE-UPS Alternate lifting your knees toward chest while doing jumping jacks please fill here.
b
6. CURL AND STAND Targets abs, shoulders, thighs a. Lie faceup on a step, holding a medium-weight dumbbell horizontally across your chest. Keep elbows close to body. b. Curl up to sitting position, then stand all the way up, pressing dumbbell overhead. Sit back on bench and roll down to starting position. Do 5 to 12 reps; 1 to 3 sets total. KEEP IT EASY Begin by sitting on the edge of a step or chair, without a weight; stand up and raise hands overhead before returning to seated position.
3. VERTICAL JUMPS Jump as high as you can, bringing knees toward chest; land softly with knees slightly bent. 4. SCISSORS Alternate switching left and right foot forward, as if on a cross-country ski machine; use your arms for added momentum. 5. KNEE LIFTS Run in place, lifting knees as high as you can.
8. SUPERMAN ABS Targets abs, lower back, glutes Get into a full push-up position with hands on floor and toes on a step. Simultaneously lift left arm and right leg, keeping abs tight. Switch sides and repeat. Do 4 reps per side; 1 to 3 sets total. KEEP IT EASY Begin on all fours on the floor and raise opposite arm and leg. 10
FITNESS AUGUST 2006
fitnessmagazine.com
6. SQUAT THRUSTS Drop hands to floor and jump feet behind you; hop feet back to start and jump up; repeat. 7. SPEED SKATE Take a big hop sideways to right, landing softly on right foot. Find your balance; hop to left.