Don’t be sucked into a workout that promises a “toned body” by the end of it.
There’s a more important reason to exercise: It makes you feel great.
Are you trying to make exercise a lifelong habit?
Photo: Courtesy ofJeanette Jenkins
Use these three weeks as a jumping-off point.
The cardio days are designed to blast calories and improve your aerobic fitness.
For the best results, follow the order for each day and week below.
Dorit Thies
You’ll need:A set oflight (3- to 5-pound) dumbbellsandmedium (8- to 10-pound) dumbbells.
Circuit A: Chest, Triceps, and Butt
1.
Keep a straight line from the top of the head through the feet, abs tight.
Dorit Thies
B.Bend your elbows 90 degrees, then push back up to start.
Keeping abs tight and back straight,hold for 30 seconds.
Scale Up:Do full push-ups; hold the plank for 60 seconds.
Dorit Thies
C.Push weights back to return to the starting position.
Do 15 reps.
D.Immediately pick up the lighter set of weights and do10 more reps.
Scale Up:Do 25 reps with the 8- to 10-pound weights.
Dorit Thies
C.Return to start, driving body weight through your left heel; bring right knee to hip level.
Do 15 reps. Switch sides; Repeat.
Scale Up:Hold heavier dumbbells and/or do 25 reps per side.
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Squat/Chair Pose
A.Stand with your feet shoulder-width apart, holding lighter dumbbells on your shoulders.
B.Squat down, pushing your butt backward.
Keep your body weight over heels.
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C.Push through your heels to return to start, squeezing your glutes.
Do 20 to 25 reps.
D.After the last rep, drop weights and bring your feet together.
Scale Up:Use heavier dumbbells and hold chair pose for 60 seconds.
Dorit Thies
Circuit B: Back, Biceps, and Thighs
1.
B.Keeping your abs tight and torso tall, bend your knees 90 degrees.
C.Press back to start, squeezing glutes.
Dorit Thies
Scale Up:Use heavier weights and/or do 25 reps.
2.
Biceps Curl
Targets biceps
A.Stand tall with feet together, knees slightly bent.
Hold a heavy dumbbell in each hand with palms facing up.
Dorit Thies
B.Slowly curl the weights toward your shoulders, contracting the biceps.
C.Slowly lower the weights to start and repeat.
D.Immediately pick up the lighter set of weights and repeat.Do 10 more reps.
Dorit Thies
Scale Up:Do 25 reps with the heavier weights.
B.Lift left leg to side, squeezing outer thigh and glutes then lower it to return to start.
Continue: Lift and lower.
Dorit Thies
Press left heel forward.
Continue: Lift and lower.
Do 15 more reps.Switch sides and repeat the sequence on the opposite leg.
Scale Up:Do 50 total reps per leg.
Hold heavier dumbbells with your palms facing each other.
B.Slowly open arms straight out to sides to shoulder level, contracting upper back muscles.
Slowly lower weights and repeat.
B.Reach your arms straight while contracting abs and lift your head, neck, and shoulders off the ground.
Keep the spine rounded, moving as smoothly as possible.
Scale Up:by keeping legs straight.
C.Slowly lower back down, using obliques and abs to provide resistance.
Do 8 reps; switch sides and repeat.
Scale Up:Lift your legs slightly as you reach toward your ankles.
Boat Pose
A.Sit with your knees bent and feet hip-width apart.
Place your hands under your thighs, inhaling deeply.
B.Exhale, lifting feet off the ground (keep knees bent) and pulling abs in tight.
C.Lean back slightly, balancing on your tailbone, and open your arms wide out to the sides.
Hold for 8 breaths, return to start, and repeat.
Scale Up:Straighten your legs to create a 45-degree angle.
Copyright 2007 by Jeanette Jenkins.
(Workout photos courtesy of Dorit Thies.)
