Your Weekly Workout Plan
To lose 10 pounds in a month, do at least 300 minutes of cardio and 2 or 3 strength sessions a week, and follow
"The 100% Satisfaction Diet". Here's how it all comes together.
Monday Do Monday's moves and the Speed Play cardio workout.*
Tuesday Do the Power Hour cardio routine.
Wednesday Do Wednesday's moves and the Incline Challenge cardio workout.
Thursday Do 45-60 minutes of any activity at a moderate intensity (the level at which you can hold a conversation).
Friday Do Friday's moves and the Incline Challenge.
Saturday or Sunday Do the Power Hour or up to 60 minutes of moderate-intensity exercise (see Thursday's plan, above). Rest on the other day.
Customize It Follow this plan weekly, or mix it up. Just never do the same routines back-to-back and always rest for 48 hours between strength workouts. If you're trying to firm up and maintain your weight, skip one of the cardio and strength days.
*Find this and all other cardio routines at shape.com/meltdown.
You'll Need
a pair of 3- to 5-pound and 8- to 12-pound dumbbells a stability ball a 12- to 18-inch step or bench a Valslide or a paper plate a yoga block or phone book a resistance band a 2-pound medicine ball a yoga mat (optional)
(Find all equipment at performbetter.com.)
What To Do Warm up for 5 minutes with any type of cardio, then do 2 sets of 10 to 12 reps of each move in order, resting up to 30 seconds between sets. Monday's Moves Squat kickbackWorks Legs and Butt Stand with feet hipwidth apart and hold a 3- to 5-pound dumbbell in each hand at shoulders. Squat until thighs are parallel to floor, rise up, then extend left leg behind you [shown]. Return to start position to complete 1 rep; repeat, alternating legs. X lungeWorks Legs, Butt, and Shoulders Hold a 3- to 5-pound dumbbell in right hand in front of thigh, palm facing in, and place left hand behind head, elbow pointing out. Lunge left, then stand up; lift left leg as you raise right arm [shown]. Return to start; repeat. Switch sides to complete set. Hammer curl curtsyWorks Butt, Legs, and Biceps Hold a 5- to 12-pound dumbbell in each hand, arms at sides and palms facing in, and stand with feet hip-width apart. Lunge left leg back and to the right as you curl weights to shoulders [shown]. Return to start position and lunge back and to the left with right foot to complete 1 rep. Scissor rotationWorks Abs Lie faceup with legs extended on floor and squeeze a stability ball between your ankles. Rest arms on floor, palms down, then lift legs straight up. Rotate legs to the left as far as possible without lifting shoulders [shown]. Return to center and repeat to the right to complete 1 rep. Balancing reverse pressWorks Core and Butt Lie facedown with hips centered on a ball. Place forearms on the floor and bend knees 90 degrees. Contract glutes and press feet straight up, maintaining bend in knees, until thighs are even with your torso [shown]. Return to start position and repeat. Teeter-totter push-upWorks Chest, Shoulders, Arms and Butt Get in plank position on hands and knees. Bend arms, lowering chest until upper arms are parallel to the floor. As you push up, lift left leg 6 inches off the floor [shown]. Lower leg and repeat, alternating legs. Crab dipWorks Triceps and Shoulders Sit on floor with knees bent, and hands next to hips with fingers facing forward. Lift hips about 8 inches off the floor. Bend elbows, lowering butt almost all the way down [shown]. Return to start position and repeat. Wednesday's MovesSpeed skaterWorks Legs and Butt Place left foot on top of a step or bench, knee bent 90 degrees, and extend right leg behind you, toes on the floor and pointing forward. Lean forward and extend arms in front of you at shoulder height, palms facing down. Bring right foot lightly onto step [shown], lunge right leg back again, and repeat. Switch sides to complete set. Sliding thigh tonerWorks Legs and Butt Stand with left foot on a Valslide or paper plate, arms at sides. Raise arms in front of you to chest height, palms facing floor, as you slide left foot out and squat [shown]. Straighten right leg as you pull left leg to center to return to the start position; repeat. Switch sides to complete set. Chair curlWorks Butt, Legs and Biceps Stand with feet hipwidth apart, knees slightly bent. Hold a 5- to 8-pound dumbbell in each hand, elbows bent 90 degrees and tucked into sides, palms facing up. Lower into a squat as you curl the weights to your shoulders [shown]. Return to start position and repeat. Frog legsWorks Abs Sit on a bench and hold the edges near your hips, knees bent and feet on the floor. Lean back, lift your feet, and slightly extend your legs in front of you, shins parallel to floor. Tighten your abs and pull knees toward chest, opening knees but keeping feet together [shown]. Hold for 1 count, then extend legs and repeat. TabletopWorks Core and Butt Hold a 3-pound dumbbell in each hand and get on all fours, wrists aligned under shoulders and knees under hips. Raise left leg out to the side to hip height as you lift right arm to the right to shoulder height [shown]. Lower to start to complete 1 rep. Repeat, alternating sides. Up-and-over push-upWorks Chest, Shoulders, and Arms Get in plank position (either on knees or toes), wrists aligned under shoulders, with left hand on a yoga block or phone book. Bend your arms, lowering your chest toward the floor [shown]. Push up, then lift your right hand and place it on the block or book and lower your left hand to the floor to complete 1 rep. Repeat to opposite side. Dip double liftWorks Triceps and Shoulders Sit on a bench and hold the front edges near your hips, knees bent. Straighten arms and scoot butt off bench. Bend elbows 90 degrees, lowering hips toward the floor. Straighten arms, then extend left leg in front of you and right arm out to the side [shown]. Return to start and repeat; switch sides to complete set. Friday's MovesBalance squat and rowWorks Legs, Butt, and Back Tie a resistance band at ankle height around a sturdy object, hold the other end in your right hand, and step back until band is tight. Lift right foot and balance on left. Squat on left leg as you hinge forward at your hips and extend right arm in front and down [shown]. Straighten right leg as you pull right hand toward rib cage. Repeat; switch sides to complete set. Squat jumpWorks Legs, Butt, and Shoulders Stand with feet wide, toes turned out slightly, and hold a 2-pound medicine ball in front of chest with both hands. Squat until thighs are parallel to the floor [shown], then in one movement, jump up, extending your arms and pressing the ball overhead while pulling your legs together. Return to start position, then immediately jump again. Stork curlWorks Butt, Legs, and Biceps Hold a dumbbell in each hand, palms facing out, and stand 2 feet in front of and facing away from a step. Place right toes on the step. Bend elbows 90 degrees and rotate forearms out from the midline of your body, palms facing up. Lower into a lunge as you curl the weights toward your shoulders [shown]. Return to start position and repeat; switch sides to complete set. Recumbent bicycleWorks Abs Sit on a bench, knees bent so shins are parallel to floor, and lean back 45 degrees. Place hands behind head. Straighten right leg, toes pointed, and draw in left knee [shown]. Switch sides to complete 1 rep. Continue, alternating legs. Tripod hoverWorks Core and Butt Get in plank position and lower onto your forearms, elbows aligned under shoulders and palms flat on the floor, abs pulled in tight. Lift your left leg and place left toes on top of right heel [shown]. Hold for 10 to 15 seconds, then switch sides to complete set. Applause push-upWorks Chest, Shoulders, and Arms Get in plank position with thighs on top of a ball. Bend elbows, lowering chest toward floor, then push up as hard as you can, clap your hands [shown], and repeat. Dip 'n' twistWorks Triceps and Shoulders Sit on the edge of a bench, holding the edges near your hips, knees bent and feet flat on the floor. Straighten arms and scoot butt forward off bench. Bend elbows 90 degrees, lowering hips. Straighten arms, then reach right arm across body and touch the side of the bench near left hand [shown] to complete 1 rep. Return to start; repeat, reaching to right side. Continue, alternating sides.
Source: Shape
