The Get-Back-In-Shape Workout

Dust Off Your Gym Shoes

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Whether you've never lifted weights before or you just haven't made time for exercise lately, this plan was created with you in mind. It's designed to blast fat and build muscle, while taking into account that you're not yet in peak condition. And it does all of this while targeting the weaknesses brought on by a sedentary lifestyle—the kind that often slow your results and lead to frustration. So you'll not only transform your body, you'll do it faster than ever.

How to Do This Workout
Do the weight workout (exercises 7 to 12) three days a week, resting for at least a day after each session. So you might lift weights on Monday, Wednesday, and Friday.

Do the cardio workout below twice a week, on the days in between your weight workouts. So you might do your cardio sessions on Tuesday and Thursday. (If you can't find time to exercise 5 days a week, just do the cardio workout immediately following two of your weight workouts.)

Complete the warmup (exercises 1 to 6) prior to each weight workout.

Cardio Workout
Warm up by walking on a treadmill at an easy pace—about 30 to 50 percent of your best effort—for 3 to 5 minutes. Then do this interval workout:

Raise the incline on the treadmill until you're exercises at an intensity that's 40 to 60 percent of your best effort. Go for 2 minutes.

Lower the incline back to 0 percent and go for 2 more minutes. That's one set.

Do a total of three sets, then cool down for 3 to 5 minutes, walking at an easy pace.

During the course of this 4-week workout plan, try to work up to a total of five sets.

Joe Dowdell, CSCS, is co-owner of Peak Performance in New York City. He trains celebrities, professional athletes, and cover models, and is widely recognized as one of the best strength coaches in the world.

Side-Lying Thoracic Rotation

1. Lie on your left side on the floor, with your hips and knees bent 90 degrees. Straighten both arms in front of you at shoulder height, palms pressed together.
2. Keeping your left arm and both legs in position, rotate your right arm up and over your body and rotate your torso to the right, until your right hand and upper back are flat on the floor. Hold for 2 seconds, then bring your right arm back to the starting position. Complete the prescribed number of reps, then turn over and do the same number for your other side.

This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Upper Back

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Body-Weight Lunge

Step 2

1. Stand with your arms by your sides, cross your arms in front of your chest, or place your hands on your hips or behind your ears.
2. Step forward with your right leg and slowly lower your body until your front knee is bent

Dumbbell Lunge

Dumbbell Box Lunge

Dumbbell Stepover

Low Side-to-Side Lunge

1. Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward

   

Step 2

 

Step 2

Reverse Lunge with Reach Back

Reverse Lunge with Twist and Overhead Reach

Lunge with Diagonal Reach

Reverse Lunge with Reach Back

Reverse Lunge with Twist and Overhead Reach

Lunge with Diagonal Reach

Hip Raise with Knee Press-Out

1. Lie faceup on the floor with your knees bent and your feet flat on the floor. Place a 20-inch mini-band just above your knees, and keep your knees from touching each other as you perform the movement.
2. Raise your hips so your body forms a straight line from your

1. Step 1

   

2. Step 2

   

Weighted Hip Raise

Hip Raise with Knee Squeeze

Marching Hip Raise

Weighted Hip Raise

Hip Raise with Knee Squeeze

Marching Hip Raise

Plank

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 30 seconds—or as directed—while breathing deeply.

Build a broader back

Make It Easier If you can't hold the plank position for 30 seconds, hold for 5 to 10 seconds, and repeat as many times as needed to total 30 seconds.

Step 1

Step 1

Swiss-Ball W Raise

1. Grab a pair of dumbbells and lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Bend your elbows more than 90 degrees with your palms facing each other, the thumb side of your hands pointing up.
2. Without changing the bend in your elbows, squeeze your shoulder blades together as your raise your upper arms. At the top of the movement, your arms should form a W. Pause, then slowly lower back to the starting position.

10 Minute fat blaster

Step 2