BEST WORKOUT FOR YOUR BODY TYPE Curvy

Perform all of the moves pictured below on Mondays, Wednesdays, and Fridays, as described. Add the specied cardio segments on Mondays and Fridays.

Monday
For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals. Smart Cardio Intervals Do this. . .
1. Warm up, graduating from easy to moderate intensity 2. Exert at maximum effort and speed 3. Recover 4. Repeat steps 2 and 3 ten times 5. Cool down 6. Stretch 3 5 minutes 5 minutes

for this amount of time. . .

5 minutes 45 seconds * 90 seconds *

*After 3 weeks, increase the duration of the maximum effort interval to 1 minute and increase your recovery time to 2 minutes.

Wednesday
Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After youve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday
Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time. Set 1 Lift-off Lunge, Mermaid Set 2 Pushup and Leg Raise, Hundred on the Ball Set 3 Tai Chi Lunge, Side Plank with Moving Knee Set 4 Lateral Step-Ups, Glute Bridge with Triceps Extension

Nothing scorches calories or rms your muscles like ghting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeatswhich can be done on a treadmill, elliptical trainer, or stationary bike. Butt-Busting Hill Repeats Do this. . .
1. Warm up, graduating from easy to moderate intensity 2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 3. Lower incline and recover 4. Repeat steps 2 and 3 four times 5. Cool down 6. Stretch 3 - 5 minutes 5 minutes 1 minute *

for this amount of time. . .

3 - 5 minutes 2 minutes *

*After 3 weeks, increase the duration of your time on the incline to 3 minutes and increase your recovery time to 1 and 1/2 minutes.

http://www.womenshealthmag.com/BestBody

2009 Womens Health

BEST WORKOUT FOR YOUR BODY TYPE Curvy

1
Stand with your feet hip-width apart. Hold dumbbells up at your shoulderselbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so youre standing on one leg) and pressing the weights up toward the ceiling. (B) Return to start. Repeat with your left leg. To make the move more challenging, place your front foot on a step.

2 Mermaid [8 to 10 reps]
Assume a side plank position, with your right elbow on the oor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overheadbicep next to your ear, arm extended, and with your palm facing the oorso your arm is in line with your body. Arch your left arm towards the oor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides

Tones: Butt, thighs, shoulders, triceps, and core

Tones: Core (especially obliques) and shoulders

3 Pushup and Leg Raise [8 to 12 reps]

Lie facedown on a tness ball, with both hands on the oor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like youre ready to do a pushup.(A) Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the oor. Stop when your upper arms are parallel to the oor. (B) Return to start, and immediately contract your glutes as you lift your right leg off the ball. (C) Lower your right leg to the ball, then lift the left leg. Thats one rep. Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

4 Hundred on the Ball [10 reps, 100 breaths per rep ]

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a tness ball. Lift your head and shoulders off the oor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B)

Tones: Shoulders, triceps, chest, and core

Tones: Thighs, butt, and core

5 Tai Chi Lunge [10 to 12 reps per side]

Stand with your feet hip-width apart, arms extended straight out in front of you, with your palms facing down. Take a giant step to the right, bending your right knee until its bent 45 to 90 degrees (make sure to keep your knee from extending over your toes). (A) Pause in this side-lunge position and rotate your torso and outstretched arms to the left, rotating at the waist. (B) Rotate back to the center and return to the starting position. Repeat the move to the opposite side. Continue alternating for a full set. To make the move more challenging, hold a medicine ball.

6 Glute Bridge with Triceps Extension [10 to 12 reps]

Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. (A) Simultaneously contract your glutes and raise your hipsso your body forms a straight line from your shoulders to your kneeswhile you extend your arms, so the weights are lined up with your chest. (B) Return to start.

Tones: Butt, thighs, and core

Tones: Butt, core, and triceps

7 Lateral Step-Ups [10 to 12 reps per side]

Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips. (A) Press into your left foot, extend right leg, and spring up and over the step, (B) planting the right foot on the step and extending the left leg out into a side lunge. Immediately reverse the move, springing up and over to the right. Think of this move as your feet exchanging places on Tones: Butt and thighs, plus raises the step. Continue alternating for a full set. heart rate to burn extra calories To make the move more challenging, hold a medicine ball.

8 Side Plank with Moving Knee [8 to 10 reps]

Lie facedown on the oor so your upper body is propped on your forearms with your elbows directly beneath your shoulders. (A) Lift your body off the oor so your body is suspended in a straight line supported by your forearms and toes. Roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your left hand on your hip, elbow pointed up. (B) Raise your right leg and bring your right knee to your right elbow. (C) Return to start. Switch sides.

Tones: Core (especially obliques) and butt

http://www.womenshealthmag.com/BestBody

2009 Womens Health