WHO Brenda McColgen, 38
HER GOAL To banish "jiggle" and add muscle tone to her naturally lean frame
CURRENT REGIMEN None
OBSTACLE Although she's always been active, Brenda has never had to formally exercise and doesn't know where to start.
7 Reasons You’ll Love Kettlebells
WORKOUT # 1: Dumbbell Circuit
Expert Erin O'Brien
Creator of the fitness DVD Kristi Yamaguchi: Power Workout
The Plan
Few fitness tools are as easy to use as dumbbells. The weight workout I created for Brenda will tone her entire body, and because the moves are done in a circuit—one right after the other at a quick pace—it'll get her heart rate up too, all in less than 15 minutes. She should start with 5-pound weights, bumping up to 8 pounds after 3 to 4 weeks. Brenda should do this circuit 3 times in a row, twice a week. I'd also like her to plan fitness dates with friends so exercise feels like fun, not punishment. (Search: How to make exercise fun)
VIDEO: Tone a tighter tummy!
The Moves
1. MARCHING HAMMER CURL
March in place with a weight in each hand, palms facing one another. As left knee lifts, bend right elbow, bringing dumbbell toward shoulder. Switch sides. Repeat 1 minute.
2. DUMBBELL SWING
Stand in wide squat, holding dumbbell low. Swing dumbbell up, thrusting hips forward and straightening legs. Do 25 reps with both hands, then 25 with left hand and 25 with right hand for 1 set.
3. PEC FLY WITH CRUNCH
Lie on back, knees bent. Hold dumbbells with palms up and arms open to form a T. Lift arms over chest, raising head and shoulders into a crunch. Lower to start. Do 15 reps.
SECRET WEAPON: Exercise Calendar
Brenda should add group activities, such as walks with friends or bike rides with her hubby, to her schedule. These fun outings will burn calories and help her rethink her attitude about exercise.
Get a Supercharged Toning Workout—Free!
WORKOUT # 2: Do-Anywhere Moves
Expert Nicole Cea McDermott
Owner of Healthy Balance NYC, a boot-camp training program
The Plan
Since Brenda doesn't work out often, I chose exercises that use only her body weight—they're effective without being intimidating. Best of all, they can be done anywhere, which means no excuses! These three exercises—which are variations of staple strength-training moves—work the full body. Brenda should do this trio 3 or 4 times a week, starting with 1 set of each and building up to 3 sets. To increase cardiovascular health and all-over tone, she should go for a brisk 30-minute walk after each strength session. (Related: 30-Minute Power Walks That Blast Fat)
The Moves
1. CLOCK LUNGE
Step left foot forward into a lunge. Step left foot back to start position. Then lunge with left leg to side, and then behind. Continue with right foot, lunging behind, then to side, then forward to complete circle.
Repeat for 2 minutes.
2. SQUAT WITH PULSES
Bend hips and knees to squat, keeping weight in heels and knees behind toes. Hold squat for 3 counts, then do 3 pulses up and down an inch. Return to standing. That's 1 rep. Do 15 reps.
3. SIDE AND CENTER FOREARM PLANK
Support weight on forearms and toes, spine straight; hold for 15 to 30 seconds. Lower and roll to right side, lifting left arm and hips; hold for 15 to 30 seconds. Repeat to left for 1 rep. Do 3 reps.
Walk your way to a flatter belly in just 4 weeks with your FREE gift and a FREE issue of Prevention!
