The Ultimate Fitness Plan 2010

To get a slim, sleek, scorching body without losing steam, you need a workout that doesn't totally take over your life and keeps your muscles guessing so you see constant results. That's why trainer Valerie Waters, who has gotten A-listers like Jennifer Garner into on-screen shape in only six weeks, crafted this plan just for Women's Health readers. The WH Ultimate Fitness Plan combines total-body circuits with fat-burning intervals to torch as many calories as possible in the shortest amount of time.

How the Plan Works
This chart outlines the six-week program. You'll do strength-training circuits on three nonconsecutive days, and twice a week you'll choose a cardio workout from the three interval options (see Calorie-Scorching Cardio). You can alter the weekly schedule to fit your needs; just don't do your strength work on back-to-back days—your muscles need recovery time. Use the other days to split up your two cardio workouts and two days of rest.

	MON	TUE	WED	THU	FRI	SAT	SUN
Week 1	Circuit A	Cardio	Circuit B	Cardio	Circuit A	Off	Off
Week 2	Circuit B	Cardio	Circuit A	Cardio	Circuit B	Off	Off
Week 3	Circuit A	Cardio	Circuit B	Cardio	Circuit A	Off	Off
Week 4	Circuit C	Cardio	Circuit D	Cardio	Circuit C	Off	Off
Week 5	Circuit D	Cardio	Circuit C	Cardio	Circuit D	Off	Off
Week 6	Circuit E	Cardio	Circuit E	Cardio	Circuit E	Off	Off

Body-sculpting Circuits
Each circuit is made up of combinations of the eight moves at right.

Circuit A: Moves 1, 3, 5, 6, 7
Circuit B: Moves 2, 4, 5, 8
Circuit C: Moves 1, 2, 4, 5, 7, 8
Circuit D: Moves 1, 3, 5, 6, 8
Circuit E: Moves 1 through 8

Complete each circuit three times. During weeks one and two, start at the lowest number of reps in the range given, working up to the maximum reps by week three. If you haven't exercised since before Thanksgiving (or longer), Waters recommends that you do each circuit only one time for the first two weeks while your body adapts to the new exercises.

Shape-Up Tools You Need
It pays to invest in the few key items needed for this workout, which will take your physique to the next level. Lucky for you, none cost more than $20 (and if you belong to a gym, they won't cost a thing).

• Resistance band loop (9 to 12 inches)
• Resistance band with handles
• Stability ball
• Chair, step, or bench
• Dumbbells (two to five pounds)

Side-to-side Hops with Resistance Band

Place the band around your ankles, with your feet wide enough apart to feel the tension in the band, and get into a squat position (A). Hop to the left, leading with the left foot and then following with the right (B). That's one rep. Quickly hop back to the starting position, leading with your right and then following with your left. Continue alternating at a quick pace for 15 to 20 reps.

Skaters

Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg (A). Jump a few feet to the other side, switching the position of your legs and arms (B). That's one rep. Continue jumping from side to side until you've done 12 to 15 reps on each side.

Power Kick

Stand with your feet hip-width apart and abs tight. Step back with your right foot and lower into a lunge (A). Squeeze your glutes as you push up through your left heel, kicking your right leg in front of you as you stand and straighten your left leg (B). That's one rep. Then bring your right leg back into a lunge position and do 10 to 15 continuous reps. Repeat on the other side.

Squat-and-row with Resistance Band

Loop the band through a sturdy object at chest height. Grab a handle with each hand and back away from the object until there's no slack in the band. Hold the handles with your arms extended in front of you as you sit back into a squat position (A). As you stand up, pull your elbows back and squeeze your shoulder blades together (B). Return to the starting position. That's one rep. Do 12 to 15.

Chest Press with Resistance Band

Loop the band through a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. Your hands should be at your chest, elbows up and palms facing down (A). Press the handles forward and together at the same time (B). Return slowly, being careful not to go past your shoulders. That's one rep. Do 12 to 15.

Modified Bent-over L/I Raise

Sit on a chair or bench and lean forward slightly. Grab a pair of two- to five-pound dumbbells and raise your arms out to shoulder height, bending your elbows 90 degrees (A). Without changing your elbow position, rotate your forearms up as far as you can (B). Straighten your arms into a diving position, close to your ears (C). Reverse the motion, pulling your elbows back and rotating them down to the starting position. That's one rep. Do 8 to 12.

Stability Ball Circles

Place your forearms on a stability ball and extend your legs behind you, hip-width apart. Brace your abs and raise yourself into a plank position (A). Using your forearms, roll the ball out to the left, in front of you, and back to the right (like a stirring motion) and then pull it back into the starting position (B). That's one rep. Do 8 to 12, then switch directions and repeat.

Get a slim, sleek, scorching body with this workout plan

Ultimate Toe Touch

Lie on the floor with your legs straight and arms out to your sides (A). Raise your left leg and reach your right hand to touch your toes (or reach as close to your toes as you can), engaging your core and making sure both shoulders come off the floor (B). Return to the starting position. That's one rep. Repeat to the other side. Alternate until you've done 10 to 15 reps on each side.