Trainer Valerie Waters created the following three
fitness workouts using unique and challenging circuits. The
workouts are each made up of combinations of the eight moves. Pick a plan, then follow the moves.
Plan 1: Sculpt and Tone in Two Weeks
Because you're doing it for only two weeks, you can push yourself super hard without fear of burning out or developing an overuse injury. Do the circuit up to three times, resting for one to two minutes between circuits.
Circuit A: Moves 1, 2, 3 (using a 5-pound dumbbell), 4, 5, 6, 7, 8
Plan 2: One-Month Slim-Down
Slightly less intense than the two-week version, this month long program will still stoke your metabolism and push you hard enough to get hot-body results. The focus is on making your workout a habit. Do the circuit three times, resting for one minute after each circuit.
Circuit B: Moves 3, 4, 5, 6, 8
Plan 3: Six-Week Shape-Up
In order to continue seeing results throughout this six week program, you need to switch things up to keep your body guessing and prevent boredom (and burnout). Do the circuit three or four times, resting for one minute (or less for a more-intense workout) after each circuit.
Circuit C (Weeks 1 to 3): Moves 2, 4 (no press), 5, 7
Circuit D (Weeks 4 to 6): Moves 1, 2, 3 (using an 8- or 10-pound dumbbell), 6, 8
Move 1
Shuffle with Reach
Begin in a squat position with your feet together, right arm extended behind you, left arm touching your right foot
(A). Staying in a squat, lift your chest and bring your arms in front of you, elbows bent
(B), then take five steps to the left. Bring your feet together, reaching your left hand behind you and your right hand down to your left foot
(C). Reverse the movement to return to start. That's one rep. Do four.
Move 2
Squat to High Pull
Loop a resistance band around a low sturdy object and grab one handle with both hands. Hold the band at waist height, arms extended straight in front of you, and back away until there's no slack in the band. From that position, lower into a squat
(A). As you stand, raise your arms overhead, keeping your arms straight and finishing with your elbows close to your ears
(B). Lower back to the start position. That's one rep. Do 15.
Move 3
Single-Arm Chest Press with Rotation
Grab a dumbbell in your right hand and lie on your back on a stability ball, forming a straight line from your knees to your shoulders. Hold the dumbbell at chest height and rest your left hand on your hip
(A). Straighten your right arm and press the dumbbell toward the ceiling and across your chest as you brace your abs and crunch up, lifting your shoulders off the ball
(B). Return to start. That's one rep. Do 10 to 12, then repeat with your left arm.
move 4
Side Lunge to Shoulder Press
Stand with your feet hip-width apart and hold a dumbbell in your left hand
(A). Take a big step to the right and lower your body into a lunge, keeping your left leg straight
(B). As you push off your right leg to return to standing, curl the dumbbell toward your shoulder and press it above your head, finishing with your left arm straight and your elbow close to your ear
(C). That's one rep. Do eight to 12, then switch sides.
move 5
Reverse Lunge with Row
Loop a resistance band around a sturdy object at chest height and grab the handles with both hands, palms facing each other. Extend your arms straight in front of you and back away until there's no slack. From that position, step back with your right foot and bend both knees to lower into a lunge
(A). As you return to standing, quickly pull the handles toward your chest and squeeze your shoulder blades together
(B). Return to start. That's one rep. Do 10, then repeat with the left leg.
move 6
Step with Rear Leg Lift
Stand with your feet hip-width apart, shoulders back, and arms at your sides. Step forward with your left foot, bending your left knee and shifting your weight onto your left foot
(A). Straighten your knee and stand on your left leg, squeezing your glutes to lift your right leg as high behind you as you can without feeling it in your lower back, while bringing your arms straight overhead, elbows by your ears
(B). That's one rep. Do 15, then switch legs and repeat.
move 7
Plank Sweep
Start in a pushup position, forming a straight line from shoulders to ankles. Bring your right knee toward your left elbow
(A). From that position, sweep your knee across your body to the outside of your right elbow
(B). Return to start. That's one rep. Repeat with the left knee, and continue alternating until you've done eight to 10 reps on each side.
move 8
Kayaker
Grab a body bar or broomstick with both hands and lie on your back on a stability ball. Extend your arms straight above you at chest height, brace your abs, and crunch up to lift your shoulders off the ball. Hold this position for all the reps. Keeping your arms straight, pull the left end of the bar to the left and allow your torso to rotate to the left
(A). Bring the bar back across the middle and pull the right end to the right, rotating your torso to the right
(B). That's one rep. Do 15.
