We've put together a workout that produces major results—namely, sexy shoulders, a flatter tummy, and a firmer butt and thighs—in 6 short weeks.
Plus, "All of these exercises involve multijoint movements, so you're firming up individual muscles while training them to work together," says Benjamin Hendrickson, at the Sports Center at Chelsea Piers in New York City, who designed this innovative strength-training circuit.
That means better balance and more coordination. Because you're moving your body
Workout basics
The equipment
A kitchen timer, or a clock with a second hand that you can easily see, and either a staircase or an 8- to 12-inch step (beginners use a one-level step, advanced exercisers, a two-level version).
The routine
Warm up for 5 minutes by marching or jogging in place. Then do the five exercises, devoting 1 minute to each. Rest for 1 minute and repeat the circuit.
Beginners: Do three complete circuits.
Advanced: Do five complete circuits.
The plan
Do this workout three times a week, on nonconsecutive days. Once a week, skip the timer and do 10 reps of each exercise, concentrating on form.
Step-Up (works glutes, quads, hamstrings, calves, core)
Stand in front of staircase or step with feet together, arms at sides. Place left foot solidly on step, keeping head up and abs tight. Lift body onto step, raising right knee until thigh is parallel to floor as shown. Hold for a second. Lower right foot to floor behind step, then left. Repeat with right foot and raise left knee. Continue alternating legs.
Why it works
In addition to mimicking real-life demands, such as climbing stairs, the step-up forces you to engage your
Elbow-to-Knee Sit-Up (works abs)
A. Lie on floor with knees bent, feet flat on floor. Place hands behind head and lift head and feet a few inches off floor, pointing elbows toward knees.
B. Contract abdominals and rock up so elbows meet knees and you're resting on your "sitz" bones, literally the bones you sit on. Hold for a second, then lower. Keep head and feet off floor during entire minute. If this is too challenging, keep midback on floor and lift hips and shoulder blades to bring knees and elbows together.
Why it works
Bringing elbows to your knees forces you to coordinate your upper and lower body, increasing abdominal strength and body awareness.
Mountain Climber (works glutes, quads, hamstrings, calves, core, chest)
Assume a push-up position, with hands flat on floor beneath shoulders and feet hip-width apart, balancing on toes. Bend right knee and plant ball of right foot beneath torso, as shown. Spring off toes and raise hips into the air, switching legs, so right leg is extended and left is bent. Repeat, alternating legs.
Why it works
This oldie-but-goodie keeps your heart rate high, cranking up your calorie burn to melt fat.
Rotating Side Lunge (works glutes, quads, hamstrings, outer thighs, obliques)
Stand with feet hip-width apart, arms extended at chest level, hands clasped. Take giant step to left, rotating upper body toward left. Bend left knee and lower hips, keeping left knee over foot as shown. Press into left foot to return to starting position and repeat. Do a full minute, then switch sides.
Why it works
This move forces you to balance and coordinate your upper and lower body while moving side to side. "It's a great exercise for strengthening muscles that often go underused in daily life," says Hendrickson.
Push-Up (works chest, shoulders, triceps, core)
A. Place hands on floor beneath shoulders and balance on toes, feet hip-width apart. Bend elbows out to sides and lower body almost to floor as shown. Keep abs tight and body in straight line from head to ankles.
B. Rest knees on floor, keeping toes tucked, and push back up as shown. At the top of the movement, straighten legs and repeat.
Why it works
This hybrid of the standard push-up and the less-demanding knees-down version allows you to quickly build upper-body strength, for a flattering figure.
Quick tip
Count each completed rep as a point, and after each exercise, tally your points. Aim to increase your total each workout, but don't sacrifice good form to do more reps.
