Transform Your Body in 2011
Sculpt your best body ever with this 3-days-a-week workout plan
Most women share the same new year's resolution: get into shape. But if you want to join the ranks of those who actually achieve their goal, follow this workout plan that will revolutionize your body in 4 weeks.
Blast fat and build lean muscle from head to toe with this total-body regimen. The plan combines dumbbell exercises, bodyweight moves, and cardio 3 days a week.
This workout, adapted from The Women's Health Big Book of Exercises, is designed by Ed Scow, CPT, is the owner of ELS Massage and Personal Training in Lincoln, Nebraska.
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Weeks 1 & 2
Monday:
Warmup
Strength Workout A
Cardio Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30 percent of your best effort. Then do 6 intervals of the following: 30 seconds at 80 percent effort, then 1 minute at 40 percent. Finally, cool down with 3 minutes at 30 percent effort.
Wednesday:
Warmup
Strength Workout B
Friday:
Warmup
Strength Workout C
Cardio Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30 percent of your best effort. Then do 6 intervals of the following: 30 seconds at 80 percent effort, then 1 minute at 40 percent. Finally, cool down with 3 minutes at 30 percent effort.
Multitask your way to a better bod with these two-in-one exercises.
Weeks 3 & 4
Monday:
Warmup
Strength Workout A
Strength Workout D
Cardio Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30 percent of your best effort. Then do 6 intervals of the following: 30 seconds at 80 percent effort, then 1 minute at 40 percent. Finally, cool down with 3 minutes at 30 percent effort.
Wednesday:
Warmup
Strength Workout B
Strength Workout E
Friday:
Warmup
Strength Workout C
Strength Workout F
Cardio Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30 percent of your best effort. Then do 6 intervals of the following: 30 seconds at 80 percent effort, then 1 minute at 40 percent. Finally, cool down with 3 minutes at 30 percent effort.
Try these moves to tone every body part.
