The Reshape Your Body Workout

These moves will beat any problem area.
By Chris Freytag, Prevention

Our "Reshape Your Body Workout" works by tailoring exercise recommendations to your specific problem areas. Every detail—from the number of sets and reps to how fast you should walk — is calibrated for maximum results.

The key plan components are:

Resistance training: Our workout contains the 16 foundation exercises you need. Each of the five specific plans pulls from these moves.

Cardio: Many women love to walk (outdoors or on a treadmill), but you can also swim, bike, or use an elliptical trainer. What's most important is to maintain the proper intensity. Do one or more of the following three cardio workouts for optimum results:

Power 20 to 30 minutes. Warm up for 5 minutes. Increase intensity for 10 to 20 minutes, working at 65 to 75% of max heart rate (MHR) or 6 to 7 on a scale of 1 to 10.* Cool down for 5 minutes.

Interval 30 to 40 minutes. Warm up for 5 minutes. Increase intensity for 1 to 2 minutes, working at 75 to 80% of MHR, or 8 on a 1-to-10 scale. Slow down for 1 to 2 minutes, working at 60 to 65% of MHR, or 5 on a 1-to-10 scale. Alternate hard and easy bouts for 20 to 30 minutes.
Cool down for 5 minutes.
Steady 45 to 60 minutes. Warm up for 5 minutes. Increase intensity to 60 to 65% of MHR, or 5 on 1-to-10 scale and maintain for 35 to 50 minutes. Cool down for 5 minutes.

* The women in this program measured exercise intensity using heart rate monitors. (For recommended brands, go to www.prevention.com/links.) Maximum heart rate was calculated using 220 minus their age. No heart rate monitor? Assess intensity on a scale of 1 to 10, with 1 being watching TV and 10 being a full-out sprint.

The Exercises

• D = Drop 20+ pounds
• M = Midlife slim down
• F = Firm up
• T = Trim hips & thighs
• B = Flatter belly

Equipment checklist

• Here's what you need to get started:
• Resistance bands (light and medium)
• Exercise ball
• One set of dumbbells (5-10 pounds)
• One 6" step (boosters optional)

Lower body

Lunge
D, F, B

Stand in split stance with band underneath right foot and heel of left foot off floor. Hold handles at shoulder height, palms forward. Bend both knees and lower hips toward floor until right thigh is parallel to floor. Keep abs tight and right knee directly above ankle. Press into right foot and rise back to start.

Step-up
D, M, F

Holding a dumbbell in each hand, stand with left foot fully on step. Press into left foot, contract left buttock, and pull body up so right foot is off floor. Bend left knee and slowly lower until right toes lightly touch floor, then rise back up. Do a full set, then switch legs.

Squat & lift
M, T

Stand with feet slightly wider than hip-width apart and band under both feet. Hold handles at shoulder height. Keeping abs tight, bend knees and hips and sit back as though lowering into a chair. Don't let knees jut out past toes. Press into right foot and lift and lower left leg out to side as you stand back up and return to start. Repeat, alternating legs.

Hamstring roll-in
M, F, B

Lie on back with arms at sides, heels resting on ball, and hips lifted off floor. With abs tight, bend knees and roll ball in toward glutes. Roll back out to start.

Upper body

Plank curl
F, T, B

Holding a dumbbell in each hand, support torso on ball with legs extended behind you and arms draped over ball, palms up. Press elbows into ball and bend elbows, lifting weights toward shoulders. Lower back to start. If this is too difficult, bend knees and rest them on floor.

Chest press
F, T

Holding a dumbbell in each hand, support head, neck, and shoulders on ball so torso and thighs are parallel to floor and knees are directly above feet. Bend elbows out to sides so dumbbells are a few inches above chest. Push weights straight up toward ceiling. Don't lock elbows. Slowly lower to start.

Overhead triceps press
F, T

Stand with left foot slightly behind right foot. Place one end of band under left foot and grasp other handle with left hand. Bend left arm so elbow is by ear and hand is behind head. Without moving upper arm, extend left arm up until it's straight. Slowly lower to start. Perform a full set, then switch arms and legs.

Seated row
D, M, F, T, B

Sit on ball with legs slightly bent, band looped around feet, and arms extended and holding handles. Keeping shoulders down and relaxed, bend elbows and pull arms back, squeezing back muscles together as if cracking an egg between shoulder blades. Slowly return to start.

Arm arc
F, T

Stand with feet together and arms at sides, holding a dumbbell in each hand. Keeping elbows slightly bent, raise arms out to sides, palms down. At about shoulder height, bend elbows 90 degrees so forearms are vertical and palms face forward. Then press dumbbells straight up overhead. Slowly reverse back to start.

Ball push-up
D, M, B

Kneel in front of ball with arms extended, hands on ball. Walk knees back until body is nearly in a straight line from head to knees. Bend elbows and lower chest toward ball. Push back to start. If this is too difficult, place ball against a wall.

Core

Hundred on ball
M, F, T, B

Lie on back with arms at sides, palms down, and heels resting on ball. Lift head, shoulders, upper back, and arms off floor. Take 5 short, consecutive inhales followed by 5 short, consecutive exhales. Pump arms up and down about an inch with each inhalation and exhalation. Repeat 10 times for a total of 100 breaths, taking a break in between if needed.

Ball obliques
D, M, F, T, B

Lie faceup with knees bent and aligned over hips, calves parallel to floor. Hold ball in both hands, arms extended. Extend right leg as you curl head and shoulder blades off floor and twist to lower ball to outside of left leg. Then extend left leg, pull right knee back toward chest, and twist to bring ball to outside of right knee. Continue this "bicycle" move, alternating side to side without lowering shoulders, until you do a full set.

Abdominal pull-in
M, B

Assume push-up position on ball, with hands on floor beneath shoulders and shins resting on ball. As you exhale, contract abs, lift hips, and pull knees and ball in toward chest, keeping head, neck, and arms steady. Inhale and slowly roll ball out to start.

Full-body roll-up
D, M, F, T, B

Lie on back with legs fully extended and arms stretched overhead. Inhale and lift arms toward ceiling. Exhale slightly, tuck chin to chest, pull navel to spine, and curl forward to touch toes (or as far as comfortable). Keep arms next to head as you roll up. Inhale and roll down one vertebra at a time.

Body roll-out
T, B

Kneeling with ball in front of you, place palms together and rest hands on ball. Inhale and slowly roll ball away from you until forearms rest on ball and body forms a diagonal line from head to knees, without arching or sagging. Exhale and pull navel to spine to roll ball back in. If this is too difficult, keep hips in the air so body forms a tabletop instead of a diagonal plank.

Twisting roll-back
B

Sit tall with legs bent, heels on floor, band looped around feet, and hands together, each holding a handle. Inhale, then exhale and roll back 45 degrees, pulling in abs and rounding spine. As you lower, twist to right and open arms out to sides. Inhale, rotate back to center, and roll back to start. Perform a full set, then switch sides.

You can get even more of fitness expert Chris Freytag's exclusive workouts at preventionfitness.com, where you'll find all of the Prevention Fitness Systems DVDs.

Key

D = Drop 20+ pounds workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
M = Midlife slim down workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
F = Firm up workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
T = Trim hips & thighs workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
B = Flatter belly workout; Do 3 sets of 10-12 reps of each, unless otherwise indicated.

Source: MSN

Provided by Prevention