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Workout
1E Hanging
Leg Raise
If you want a tight, toned body, try this workout from personal
trainer Jen Heath. It uses mini-circuits to keep your heart rate high
as you sculpt your hips, legs, and abs. So once you start moving, you
keep movinguntil youve worked every inch of your body, from
every direction. The result: a complete total-body workout thatll
have you beach-ready in no time.
WORKOUT 1
1A Overhead
Dumbbell Squat
Goblet Squat
2B
Get down on all fours and place your hands on the floor so that theyre
slightly wider than and in line with your shoulders (a). Lower your body
until your chest nearly touches the floor (b). Pause, then push yourself
back to the starting position as quickly as possible.
2C
1C
1D Incline Dumbbell
Bench Press
w o m e n s h e a lt h
WomensHealthMag.com
Dumbbell Lunge
Grab a pair of
dumbbells and hold
them at arms length
next to your sides,
your palms facing
each other (a). Step
forward with your
right leg and slowly
lower your body
until your front knee
is bent at least 90
degrees (b). Pause,
then push yourself
to the starting position as quickly as
you can. Complete
the prescribed number of repetitions
with your right leg,
then do the same
number with your
left leg.
b
A
2D
2E
Pushup
1B
Dumbbell Fly
V-Up
WORKOUT 2
2A
1A Single-Leg Dumbbell
Straight-Leg Deadlif
Close-Hands Pushup
A
A
2B
1C
Lateral Raise
2C
2D
B
a
Lat Pulldown
Sit down in a lat pulldown station and grab the bar with an
overhand grip thats just beyond
shoulder width (a). Without moving your torso, pull the bar down
to your chest as you continue to
squeeze your shoulder blades (b).
Pause, then slowly return to the
starting position.
Dumbbell Stepup
1D
1E
w o m e n s h e a lt h
WomensHealthMag.com
2E
Swiss-Ball Rollout
Sit on your knees in front of a Swiss ball and place your forearms and fists
on the ball (a). Slowly roll the ball forward, straightening your arms and
extending your body as far as you can without allowing your lower back to
collapse (b).
Excerpted from The Womens Health Big Book of Exercises, by Adam Campbell (Rodale, 2010). Photographs by Beth Bischoff
week 1
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
REST
Workout 1
REST
Workout 2
REST
Workout 1
REST
Workout 2
REST
Workout 1
REST
Workout 2
REST
Workout 1
REST
Workout 2
REST
Workout 1
REST
Workout 2
REST
Workout 1
REST
Workout 2
REST
WEEK 4
Week 3
week 2
Weigh-in:
REST
Weigh-in:
REST
Weigh-in:
REST
Weigh-in:
w o m e n s h e a lt h
WomensHealthMag.com