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.