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The Hard-Body

Workout

1E Hanging
Leg Raise

If you want a tight, toned body, try this workout from personal
trainer Jen Heath. It uses mini-circuits to keep your heart rate high
as you sculpt your hips, legs, and abs. So once you start moving, you
keep movinguntil youve worked every inch of your body, from
every direction. The result: a complete total-body workout thatll
have you beach-ready in no time.

GROUP 1 / Do 1 set of each exercise


(12 reps) without resting in between. Rest
1minute. Repeat. Rest for 1minute. Then
move on to the exercises in Group 2.

WORKOUT 1

1A Overhead
Dumbbell Squat

GROUP 2 / Do 1 set of each exercise


(12 reps) without resting in between.
Rest 1minute. Repeat.
2A

Goblet Squat

Hold a dumbbell vertically next to your


chest, with both hands cupping the dumbbell head (a). Brace your abs, and lower your
body as far as you can by pushing your hips
back and bending your knees. Your elbows
should brush the insides of your knees (b).
Pause, then slowly push yourself back to the
starting position.

Hold a pair of dumbbells straight over your


shoulders, your arms
completely straight (a).
Brace your abs, and lower
your body until your
upper thighs are at least
parallel together. Dont
let the dumbbells fall
forward as you squat (b).
Pause, then slowly push
yourself back to the starting position.

2B

Get down on all fours and place your hands on the floor so that theyre
slightly wider than and in line with your shoulders (a). Lower your body
until your chest nearly touches the floor (b). Pause, then push yourself
back to the starting position as quickly as possible.

2C

1C

Dumbbell Bulgarian Split Squat

Hold a pair of dumbbells at arms


length next to your sides, your palms
facing each other, and place just the
instep of your back foot on a bench
(a). Slowly lower your body as deeply
as you can (b). Pause, then push yourself back up to the starting position
as quickly as you can. Complete the
prescribed number of reps with your
left foot forward, then do the same
number with your right foot in front
of your left.

1D Incline Dumbbell
Bench Press

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Set an adjustable bench


to its lowest incline,
about 15 to 30 degrees.
Lie faceup on the bench
and hold the dumbbells
above your shoulders,
with your arms straight
(a). Lower the dumbbells
to your chest (b). Pause,
then press the weights
back up to the starting
position.

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Dumbbell Lunge

Grab a pair of
dumbbells and hold
them at arms length
next to your sides,
your palms facing
each other (a). Step
forward with your
right leg and slowly
lower your body
until your front knee
is bent at least 90
degrees (b). Pause,
then push yourself
to the starting position as quickly as
you can. Complete
the prescribed number of repetitions
with your right leg,
then do the same
number with your
left leg.

b
A

2D

2E

Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back


on a flat bench, holding the dumbbells over
your chest so that theyre nearly touching. Your
palms should be facing out, but turned slightly
inward (a). Without changing the angle of your
hands, lower the dumbbells to the sides of your
chest (b). Pause, then press the weights back
up to the starting position as quickly as you
can. Straighten your arms completely at the
top of each repetition.

Pushup

1B

Grab a chinup bar with an


overhand, shoulder-width grip,
and hang from the bar with
your knees slightly bent and
feet together (a). (If you have
access to elbow supports
sling-like devices that hang
from the baryou may prefer
to use those.) Simultaneously
bend your knees, raise your
hips, and curl your lower back
underneath you as you lift your
thighs toward your chest (b).
Pause when the fronts of your
thighs reach your chest, then
slowly lower your legs back to
the starting position.

Dumbbell Fly

Grab a pair of dumbbells and lie


faceup on a flat bench. Hold the
dumbbells over your chest with your
elbows slightly bent and your palms
facing out (a). Without changing the
bend in your elbows, slowly lower the
dumbbells down and slightly back
until your upper arms are parallel to
the floor (b). Pause, then return to the
starting position.

V-Up

Lie faceup on the floor with your legs and arms


straight. Hold your arms straight above the top of
your head (a). In one movement, simultaneously lift
your torso and legs as if youre trying to touch your
toes. Your torso and legs should form a V (b). Lower
your body back to the starting position.

WORKOUT 2

GROUP 1 / Do 1 set of each exercise


(12 reps) without resting in between. Rest
1minute. Repeat. Rest for 1minute. Then
move on to the exercises in Group 2.

2A

GROUP 2 / Do 1 set of each


exercise (12 reps) without
resting in between.
Rest 1minute. Repeat.

1A Single-Leg Dumbbell
Straight-Leg Deadlif

Grab a pair of dumbbells with


an overhand grip, and hold
them at arms length in front
of your thighs. Stand on one
leg with your knee slightly
bent (a). Without changing
the bend in your knee, bend at
your hips, and lower your torso
until its almost parallel to the
floor (b). Pause, then raise your
torso back to the starting position. Complete the prescribed
number of repetitions with the
same leg, then do the same
number on your other leg.
1B

Close-Hands Pushup

A
A

2B

1C

Get down on all fours and


place your hands on the floor
so theyre directly under your
shoulders (a). Lower your
body until your chest nearly
touches the floor, keeping your
elbows tucked close to your
sides (b). Pause at the bottom,
and then push yourself back to
the starting position as quickly
as possible.

Lateral Raise

Grab a pair of dumbbells and let


them hang at arms length next
to your sides. Turn your arms
so that your palms are facing
forward, and bend your elbows
slightly (a). Without changing the
bend in your elbows, raise your
arms straight out to your sides
until theyre at shoulder level (b).
Pause for 1 second at the top of
the movement, then slowly lower
the weights back to the starting
position.

Incline Dumbbell Bench Press

Set an adjustable bench to its lowest


incline, about 15 to 30 degrees. Lie
faceup on the bench and hold the
dumbbells above your shoulders, with
your arms straight (a). Lower the
dumbbells to your chest (b). Pause,
then press the weights back up to the
starting position.

2C

Dumbbell Bulgarian Split Squat

2D

Pushup and Row

Hold a pair of dumbbells at arms


b
length next to your sides, your palms
A
facing each other, and place just the
instep of your back foot on a bench
(a). Slowly lower your body as deeply
as you can (b). Pause, then push yourself back up to the starting position as
quickly as you can. Complete the prescribed number of reps with your left foot
forward, then do the same number with your right foot in front of your left.

B
a

Lat Pulldown

Sit down in a lat pulldown station and grab the bar with an
overhand grip thats just beyond
shoulder width (a). Without moving your torso, pull the bar down
to your chest as you continue to
squeeze your shoulder blades (b).
Pause, then slowly return to the
starting position.

Dumbbell Stepup

1D

Grab a pair of dumbbells and hold them at


arms length at your sides. Stand in front of a
bench or step, and place your left foot firmly
on the step. The step should be high enough
that your knee is bent 90 degrees (a). Press
your left heel into the step and push your
body up until your left leg is straight and
youre standing on one leg on the bench,
keeping your right foot elevated (b). Lower
your body back down until your right foot
touches the floor. Complete the prescribed
number of repetitions with your left leg, then
do the same number with your right leg.

1E

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Side Plank and Row

Attach a handle to the low pulley


of a cable machine and grab it
with your right hand. Lie on your
left side with your knees straight
and prop your upper body up
on your left elbow and forearm.
Raise your hips until your body
forms a straight line from your
ankles to your shoulders (a).
Bend your elbow and pull the
handle to your rib cage, keeping
your hips pushed up and forward.
(b). Slowly straighten your arm
back out in front of you.

Place a pair of hex dumbbells at the spot


where you position your hands. Grasp the
dumbbell handles and set yourself in pushup
position (a). Lower your body to the floor,
pause, then push yourself back up (b). Once
youre back in the starting position, row the
dumbbell in your right hand to the side of
your chest, by pulling it upward and bending
your arm (c). Pause, then lower the dumbbell
back down, and repeat the same movement
with your left arm. Thats one repetition.

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2E

Swiss-Ball Rollout

Sit on your knees in front of a Swiss ball and place your forearms and fists
on the ball (a). Slowly roll the ball forward, straightening your arms and
extending your body as far as you can without allowing your lower back to
collapse (b).

Excerpted from The Womens Health Big Book of Exercises, by Adam Campbell (Rodale, 2010). Photographs by Beth Bischoff

week 1

PLAN: GET TONED

Print this out to keep track of your


workout plan and check off the days
as you complete them!

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

REST

Workout 1

REST

Workout 2

REST

Workout 1

REST

Workout 2

REST

Workout 1

REST

Workout 2

REST

Workout 1

REST

Workout 2

REST

Workout 1

REST

Workout 2

REST

Workout 1

REST

Workout 2

REST

WEEK 4

Week 3

week 2

Weigh-in:

REST
Weigh-in:

REST
Weigh-in:

REST
Weigh-in:

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