Ultimate 21-Day

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12 REPORTS
Firm Up Plan

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ere is an overview of what you’ll be doing. Most days you’ll combine two of the three workouts. Tuesday Interval walk Tummy toning Wednesday Easy walk Body shaping (light weights) Thursday Interval walk Tummy toning Friday Easy walk Body shaping (heavy weights) Saturday Speed walk Tummy toning Sunday Long walk

Monday Easy walk Body shaping (basic)

Total Body

Makeover

The Fat-Burning Workout
Crank up your calorie burn by alternating a variety of walking routines—from moderately paced jaunts to high-speed intervals—each week. Start and finish each of your workouts with 5 minutes of slow walking to warm up and cool down. Week 2: 4-minute moderate pace, 60-second speed interval; do 4 times = 20 minutes total Week 3: 3-minute moderate pace, 90-second speed interval; do 4 times = 18 minutes total

Easy walk

Ultimate 21-Day Total Body Makeover
YOU CAN GET A NEW BODY in as few as

3 weeks—one with more energy, a revvedup metabolism to burn extra calories, and a firmer, shapelier figure that will turn heads whether you’re wearing jeans or a little black dress. The secret to dropping pounds and inches quickly is highintensity workouts. But don’t panic—you don’t have to run for miles or lift 50-pound dumbbells. What’s high intensity for someone who’s less fit may be low for you, or vice versa. The point is to push out of your comfort zone so you boost
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your calorie burn an extra 25 to 50% in the same amount of time—and incinerate another 75 calories over the course of the day to boot. This firm-up plan consists of three parts: a walking workout to burn fat, body shaping with weights, and tummy-toning calisthenics. The walking workout includes four walks (easy, interval, speed, and long), and the weight workout includes three routines (basic, light, and heavy). Mixing and matching them will keep you speeding along toward fabulous results.

(Monday, Wednesday, and Friday) It’s “easy” because you don’t have to really push yourself. Just get out and walk at a good pace, as if you were 5 minutes late for an appointment. Week 1: 30 minutes Week 2: 35 minutes Week 3: 40 minutes

Speed walk (Saturday) Pick an easy-to-remember route that will take about 20 minutes to complete at a fast pace. Each week, try to cover the same distance in less time. Long walk (Sunday)
This is your endurance workout. Walk at a pace you can comfortably sustain for the recommended time. Focus on enjoying your jaunt, not on getting out and back fast. Week 1: 40 minutes Week 2: 50 minutes Week 3: 60 minutes

Interval walk (Tuesday and Thursday)
Here you’ll pick up the pace—and your calorie burn—for about 30 to 90 seconds, before slowing down to catch your breath. During the speed interval, you should be walking so that you’re breathing hard and talking in full sentences is difficult. Week 1: 4-minute moderate pace, 30-second speed interval; do 4 times = 18 minutes total

womenshealthmag.com

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the walk times don’t include warm-ups and cool-downs. inhale as you lower your body straight down (don’t lean forward) until your right knee is bent 90 degrees and your left knee nearly touches the floor.12 REPORTS Chart Your Progress Body-Shaping Routines ULTIMATE 21-DAY TOTAL BODY MAKEOVER M ake tracking your 21-day fitness plan easier by hanging this log in plain sight—and using it. instead of bringing the weights down to shoulder height. 24 womenshealthmag. For example. Repeat with your other leg. and as you stand. Repeat with your other leg. After every workout. Week 3 Week 3 Monday Easy walk 40 min Body shaping (basic) Tuesday Interval walk 3 min/90 sec* Tummy toning Wednesday Easy walk 40 min Body shaping light weights Thursday Interval walk 3 min/90 sec* Tummy toning Friday Easy walk 40 min Body shaping heavy weights Saturday Speed walk <20 min Tummy toning Sunday Long walk 60 min Week 2 Week 3 HIGHEST INTENSITY Lunge.com 25 . Body-Shaping Workout Do the same four moves for each workout. simply check off the appropriate box (no. lift your back leg up in front of you. with weekly variations to make them more challenging. Bending your right knee. Use weights heavy enough to make your last few reps challenging. Week 2 Monday Easy walk 35 min Body shaping (basic) Tuesday Interval walk 4 min/1 min* Tummy toning Wednesday Easy walk 35 min Body shaping light weights Thursday Interval walk 4 min/1 min* Tummy toning Friday Easy walk 35 min Body shaping heavy weights Saturday Speed walk <20 min Tummy toning Sunday Long walk 50 min Week 2 HIGHER INTENSITY Lunge. for the pulse reps of the overhead press. stop at about the top of your head. sequences three times for a total of 18 reps. Hold for a second. Light Weights (Wednesday) Use lighter weights and do 3 full-rep. Week 1 Monday Easy walk 30 min Body shaping (basic) Tuesday Interval walk 4 min/30 sec* Tummy toning Wednesday Easy walk 30 min Body shaping light weights Thursday Interval walk 4 min/30 sec* Tummy toning Friday Easy walk 30 min Body shaping heavy weights Saturday Speed walk 20 min Tummy toning Sunday Long walk 40 min Basic (Monday) Complete three sets of 10 to 12 repetitions for each exercise. then press them up three times from that position. but you have to do them anyway). Heavy Weights (Friday) Grab heavier weights and do three sets of 6 to 8 reps for each exercise. Do this four times. then push back up. * Walk: At a moderate pace for the first time listed. Step your left foot back about 2 to 3 feet. stepping your back foot forward. Lunge Week 1 Week 1 NORMAL INTENSITY Hold dumbbells at shoulder height. Repeat with your other leg. then 3 pulse-rep. then speed up for the second. and as you stand. lift your back leg up in front of you and twist your torso toward that knee.

) ULTIMATE 21-DAY TOTAL BODY MAKEOVER Overhead Press Week 1 Week 1 Week 2 Week 2 Week 1 NORMAL INTENSITY Sit on the edge of a chair with your feet hip-width apart. bend your elbows back. Bend forward from your hips and lift the weights. palms facing forward and elbows pointing down. Do half of the reps balancing on your right leg and the other half on your left leg. then slowly lower. Don’t arch your back or lift the dumbbells forward or back. Slowly press the dumbbells straight up. palms facing each other. squeeze your shoulder blades. Hold for a second. Hold for a second. then slowly lower. Week 2 Week 3 HIGHEST INTENSITY Balance on one leg. With your arms hanging down.12 REPORTS Bent-Over Row Week 1 NORMAL INTENSITY Sit on the edge of a chair with your feet hip-width apart and bend forward from your hips. stick with this variation for all weeks.com 27 . Don’t arch your back or raise your torso as you lift the dumbbells. Week 3 Week 2 HIGHER INTENSITY Stand with your feet hip-width apart. knees slightly bent. Hold a dumbbell in each hand at shoulder height. (If you have back problems. and lift the weights toward your ribs. HIGHER INTENSITY Stand with your feet hip-width apart and knees slightly bent as you lift. Week 3 HIGHEST INTENSITY Balance on one leg and raise your other knee. Week 3 26 womenshealthmag. Do half of the recommended reps balancing on your right leg and the other half on your left leg.

balance on your hands and the balls of your feet to do the push-ups.com 29 . Balance Week 1 Week 2 Week 1 Week 1 NORMAL INTENSITY Sit with your knees bent and feet flat on the floor. 28 womenshealthmag. and balance on your sit bones. Hold for a second. Week 2 Week 2 HIGHER INTENSITY Balance on your hands and one bent knee and extend your other leg behind you. Hold on to the back of your thighs. Do once. Week 3 HIGHEST INTENSITY Keep your arms out in front of you. Week 2 HIGHER INTENSITY Keep your arms out in front of you. lift your feet so your calves are parallel to the floor. bend your elbows out to the sides and lower your body until your chest nearly touches the floor. and knees form a straight line. Thursday.12 REPORTS Push-Up Week 1 NORMAL INTENSITY Kneel on the floor and walk your hands out in front of you until your head. hips. back. Complete the number of repetitions specified for each exercise. Hold for three breaths. then push back up. ULTIMATE 21-DAY TOTAL BODY MAKEOVER Tummy-Toning Workout Do this four-move workout on Tuesday. Tightening your abs and shifting your weight back. and extend your legs straight. Do once. Week 3 Week 3 HIGHEST INTENSITY With your feet flexed and toes tucked. With your hands directly under your shoulders. and Saturday. parallel to the floor. Keep your body straight. parallel to the floor. Do once. then Week 3 relax. Do half of the reps balancing on your right leg and the other half on your left leg.

holding for three breaths. Lower your leg and body to the floor. Repeat once with your left leg. Week 3 30 womenshealthmag. feet on the floor. lift and straighten your right leg so it’s diagonal and pointing toward the ceiling. and back. holding for three breaths.12 REPORTS Plank Week 1 NORMAL INTENSITY Lie facedown with your toes tucked and your elbows under your shoulders. After holding for three breaths. exhale as you press into your forearms and hands and lift your pelvis and legs off the floor. Hold for three breaths. then repeat with your other leg. then lower. Week 3 HIGHEST INTENSITY Balance on your toes and hands. then relax. buttocks. then repeat with your other leg. Balance on your forearms and balls of feet. so your back and legs form a straight line. Lower your leg and body to the floor. and arms at sides. Lower your leg and then your torso. Do once. exhale as you lift your butt. Contracting your abs and buttocks.com 31 . Week 2 Week 2 Week 1 Week 3 Week 2 HIGHER INTENSITY When you’re in the up position. Do once. arms extended. hips. raise your right foot off the floor and hold. and back off the floor to form a straight line from your shoulders to your knees. Don’t bend at your waist or hips. Contracting your abs. so your forearms and palms are on the floor. ULTIMATE 21-DAY TOTAL BODY MAKEOVER Bridge Week 1 NORMAL INTENSITY Lie on your back with your knees bent. Week 3 HIGHEST INTENSITY Lie on your back with your left foot flat on the floor and your right leg extended. Week 1 Hold for three breaths. Extend your arms straight up over your chest. and lift your right foot off the floor. pull your knee into your chest and extend back out five times. Your upper back and shoulders should remain on the floor. Week 2 HIGHER INTENSITY When you’re in the up position. so that when you lift you’re only using one leg. Do one time with each leg.

32 . Week 3 Week 3 HIGHEST INTENSITY Extend your legs out so they’re about 6 inches off the floor. Do 6 reps on each side for a total of 12. exhale as you slowly lift your head and right shoulder off the floor. Hold for a second. bend your knee in toward your chest and opposite elbow. Keep your lower back pressed into the floor.12 REPORTS Twisting Crunch Week 1 NORMAL INTENSITY Lie on your back with your knees bent. Week 1 Week 2 Week 2 HIGHER INTENSITY Do the crunches with your legs extended up. Do 6 reps on each side for a total of 12. feet on the floor. Repeat. As you twist. With your hands behind your head. then inhale as you slowly lower. twisting to the left and bringing your right shoulder toward your left knee. and don’t pull your chin to your chest. alternating sides. Do 6 reps on each side for a total of 12.

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