YOUR WEEKLY PLAN MONDAY & THURSDAY Focus on your lower body to reshape and tone your hips, thighs, and butt. Move #1: Sumo Squat with a Drag Photo by James Farrell Targets: Inner thighs, butt Stand with your feet slightly more than shoulder-width apart, toes facing out. Squat and lower your butt to about the depth of your knees. Then, as you straighten your legs and return to standing, drag your right foot across the floor toward your left leg (you should feel your inner thigh turn on here). Repeat the move to the other side, this time stepping your right leg out to the right, lowering into a squat, and dragging your left foot toward your right as you stand back up. Continue alternating sides for each rep. Do 2 or 3 sets of 12 to 15 reps. Move #2: Squat with a Front Kick Photo by James Farrell Targets: Butt, thighs, core, and balance To start, stand with your feet about hip-distance apart, toes forward. Press your hips back and lower into a squat until your knees are at about 90 degrees and behind your toes. Straighten your legs to return to standing, lifting your right knee to your chest and then kicking it out in front of you. Lower your right foot back to start and immediately lower into another squat, this time lifting and kicking your left foot as you stand back up. Continue alternating sides with each rep. Do 2 or 3 sets of 12 to 15 reps. Move #3: Standing Hip Extension Photo by James Farrell Stand behind a sturdy chair (the back of a couch or a desk works, too), your hands resting lightly on the back of the chair. Bend your left knee slightly and extend your right leg behind you, toes on the floor and heel up. Lean your torso slightly forward and, keeping your hips squared toward the chair, lift your right leg a few inches off the floor, squeezing through your glutes. Lower your toe to the floor and repeat. Do 2 or 3 sets of 12 to 15 reps on each side. Move #4: Lying Hip Bridge Photo by James Farrell Lying on your back, cross your right leg over the left so your right ankle rests on your left knee. Place your arms at your sides and lift your hips to knee height, lower, and repeat. Repeat on the other side. MORE: 10 Moves That Target Cellulite TUESDAY & FRIDAY Focus on your upper body to strengthen and sculpt your arms, shoulders, and upper back. Move #1: Walking Push-Up Photo by James Farrell Targets: Chest, arms, core Start at the top of a push-up position, with your hands and feet slightly more than shoulder-width apart and your legs wide. Lower your torso toward the floor, then press yourself back up to start. Next, walk your left hand and left foot a few inches to the right, then walk your right hand and right leg to the right, coming back into the start position. Do another push-up, then repeat the move to the other side. Continue alternating sides with each rep. Do 2 or 3 sets of 12 to 14 reps. Move #2: One-Arm High Row Photo by James Farrell Targets: Upper back, shoulders Stand in a split stance with your left leg forward, knee bent. Rest your left hand on your left thigh. With a weight in your right hand, your palm facing the back of your body, lift the weight to your chest while keeping your elbow out to the side. Lower and repeat. Do 2 or 3 sets of 12 to 15 reps on each side. Move #3: Biceps Curl into Shoulder Press Photo by James Farrell Targets: Biceps (front of arms), shoulders Stand with your feet slightly bent, one weight in each hand with arms by your sides, palms facing your body. Curl the weights toward your chest, then press them overhead, extending your arms and stopping just before your elbows lock. With control, slowly reverse the move. Do 2 or 3 sets of 12 to 15 reps. Move #4: Triceps Dip Photo by James Farrell Targets: Triceps (back of arms), shoulders Sit on a sturdy chair (or a couch or bench), knees bent, with your hands grasping the seat near your hips. Walk your feet forward until your butt is off the seat. Next, keeping your lower back close to the chair, lower your butt until your elbows reach 90 degrees. Straighten your arms and repeat. Do 2 or 3 sets of 12 to 15 reps. WEDNESDAY & SATURDAY Focus on your core to firm and flatten those hard-to-tone belly muscles. Move#1: Plank Turn Photo by James Farrell Targets: Core, shoulders Lie on your right side with your right forearm perpendicular to your body, elbow under your shoulder, and hips stacked. Lift your hips off the floor and extend your top arm toward the ceiling. Hold 10 to 30 seconds, then move into a forearm plank, your torso facing the floor with your forearms parallel and elbows under your shoulders. Engage your abs to keep your body in a straight line. Hold 10 to 30 seconds, then move into a forearm side plank on the opposite side. Hold 10 to 30 seconds, then move back to a forearm plank and hold another 10 to 30 seconds. That’s 1 set. Aim to do 2 or 3 sets. Move #2: Intermediate Crunch Photo by James Farrell Targets: Waist, core Lie on your back with your knees bent and lifted over your torso. Lift your chest and chin to the ceiling and place your hands lightly behind your head, elbows out to the sides. Keeping your chest lifted, bring your opposite shoulder to your opposite knee, being careful not to pull on your neck. Repeat to the opposite side. Continue alternating sides for each rep. Do 2 or 3 sets of 12 to 14 reps. Move #3: Scissor Bicycle Photo by James Farrell Targets: Waist, core Lie on your back with your legs lifted over your hips, hands behind your head and chest lifted off the floor. Lower your legs to about 45 degrees, keeping your abs tight. Without pulling on your neck, bring your left shoulder toward your right knee. Then switch legs, bringing your right shoulder to your left knee. Continue alternating sides for each rep. Do 2 or 3 sets of 12 to 14 reps. Move #4: Leg Drop Photo by James Farrell Targets: Lower abs Lie on your back with your hands behind your head, your elbows out to the sides and shoulders lifted, and your legs lifted over your hips. Keeping your abs engaged, slowly lower your legs toward the floor (stopping right before your back starts to arch), then lift them back over your hips. Do 2 or 3 sets of 12 to 14 reps. SUNDAY Focus on plyometrics to spike your calorie burn and strengthen every inch. Move #1: Lateral Jump Photo by James Farrell Targets: Butt, thighs, hips Start standing with your feet together and your knees slightly bent. Leading with your right leg, jump to the right, landing on your right foot, then immediately jump back to the left, landing on your left foot. Try to stay low, with your knees slightly bent, the whole time. Do 2 or 3 sets of 8 to 10 reps on each side. Move #2: Sumo Jump Photo by James Farrell Targets: Butt, thighs Stand with your feet slightly more then hip-width apart and toes facing out. Bend your knees and lower into a Sumo Squat, then jump your feet together, straightening your legs. Immediately jump your feet back out, landing in a Sumo Squat. Do 2 or 3 sets of 12 to 15 reps. Move #3: Mountain Climber Photo by James Farrell Targets: Core Start in a plank position with your arms straight and your wrists under your shoulders, abs engaged. Drive your right knee to your chest, then jump it back to start while simultaneously driving your left knee to your chest. Continue alternating knees for each rep. Do 2 or 3 sets of 12 to 15 reps. Move #4: ABC Plank Photo by James Farrell Targets: Core Start in a plank position with your arms straight and your wrists under your shoulders. Keeping your abs engaged, touch your left hand to your right shoulder, then back to the floor. Repeat the tap, this time touching your right hand to your left shoulder. Continue alternating sides for each rep. Do 2 or 3 sets of 12 to 15 reps. MORE: Get Flexible In Just 10 Minutes A Day
