Total Body Reboot
PART 2 MAKE YOUR WORKOUT WORK FOR YOU continued...
Do these 12 moves in the order indicated for the first few weeks. Do each move
for 30 seconds and rest 10 to 20 seconds in between. As you improve, do each
move for a minute with little to no rest in between. If you’re not breathing
somewhat hard after the lower-body moves (it should take some effort to hold a
conversation), make sure you’re not cheating on the range of motion. If your
form is spot on, try doing the move for longer than 30 seconds. Go through the
whole circuit once for a quick toning session, twice to burn extra calories,
and three times for a serious fat-blaster. Do this workout three days a week.
Add 30 minutes of cardio on two days (at a pace where you can hold a
conversation but are breathing a bit heavily), and you could potentially burn a
pound every seven days.
1. REVERSE LUNGES
START: Stand with feet together, hands on hips. MOVE: Take a large step
backward onto the ball of your foot, balancing weight between both legs. The
back heel should remain off the floor. Bend both knees and lower your hips
toward the floor until the front knee is at a 90-degree angle. Push off the
back toe to return to the starting position. Repeat, alternating legs.
2. OVERHEAD SHOULDER PRESS
START: Stand with feet shoulder-width apart, knees slightly bent, and hold a
pair of dumbbells at your shoulders, elbows down, palms facing forward. Start
the program with light weights—three to five pounds—since you’ll be doing many
repetitions. MOVE: Press the weights straight overhead until your arms are
fully extended. Slowly lower back to the starting position.
3. CLOSED-STANCE SQUAT
START: Stand with feet and knees together, hands on hips. MOVE: Slowly squat
toward the floor, bending your knees and pushing your hips back as if you’re
about to sit on a chair. Lower down as far as possible without lifting your
heels off the floor, then stand back up to the start.