Total Body Shape-Up

Prevention’s
Total Body Shape-Up
Follow this fat-blasting fitness plan to drop 2 sizes in 4 weeks!
This will be the year when you shed those extra pounds once and for all! We’ve done
all the planning all you have to do is follow the workouts on this 4-week calendar and
watch that extra weight melt away!
The core of this plan is a 30-minute Total Body Shape-Up (page 3) sculpting routine
that combines trouble-spot toners and cardio-based moves. In a study from Anderson University, exercisers who did this type of high-energy strength-training boosted
their calorie burn 11% more than those who did a traditional routine—and kept their
metabolism 6% higher for an hour afterward.
You’ll also do Fat-Burning Cardio (page 5) workouts, which can burn up to 260
calories per session. You can do these workouts using cardio equipment or not—the
choice is yours, as long as you get your heart pumping. You could ride a stationary bike or elliptical machine at the gym, jog on a treadmill at home, or walk in your
neighborhood. Each routine challenges your body differently, with varying intensity
levels. Start today and you can drop about 15 pounds by the end of the month!
Program At a Glance
The Expert
Certified fitness instructor Violet Zaki, instructor at Equinox in New York City.
Total Body Shape-Up:
You’ll do this series of 7 exercises in a circuit, moving immediately from one move to the
next until you’ve completed the routine 3 times. These moves can be done with or without
dumbbells. If you do use weights, choose ones that are hard to lift by the end of each set.
(Start with 3 or 5 lb weights.) When it starts to feel too easy, increase the amount.
Frequency: 3 days a week.
Fat-Burning Cardio:
Rotate through these 3 high-energy aerobic workouts, doing a different one each day.
Each 30-minute routine burns about 200 calories and turns up your metabolism so you
melt extra calories for hours after you’re done.
Frequency: 6 days a week.
prevention.com
1
Prevention
Total Body
shape-up
Your Plan
Hang this calendar on your refrigerator, at your desk, or wherever you’ll see it every day.
Bring the complete, tear-out instructions to the gym to help you learn each workout.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Pyramid,
Walk at a
steady pace, 30 min
(p. 3)
30 min
Walk at a
Roller
steady pace, Coaster,
30 min
30 min
(p. 3)
Total Body
Shape-Up
(p. 4)
Walk at a
Chutes &
steady pace Ladders,
for 30 min 30 min
(p. 3)
Congratulations!
Today, take
a break. Rest
and relax.
Chutes &
Ladders,
30 min
Roller
Coaster,
30 min
Chutes &
Ladders,
30 min
Rest!
Roller
Coaster,
30 min
Chutes &
Ladders,
30 min
Take a Break!
Chutes &
Ladders,
30 min
You’re
finished!
Week 2
Pyramid,
30 min
Roller
Coaster,
30 min
Total Body
Shape-Up
Week 3
Pyramid,
30 min
Roller
Coaster,
30 min
Total Body
Shape-Up
Pyramid,
30 min
Total Body
Shape-Up
Chutes &
Ladders,
30 min
Pyramid,
30 min
Total Body
Shape-Up
Total Body
Shape-Up
Week 4
Pyramid,
30 min
Total Body
Shape-Up
Roller
Coaster,
30 min
Chutes &
Ladders,
30 min
Pyramid,
30 min
Roller
Coaster,
30 min
Total Body
Shape-Up
prevention.com
2
Prevention
Total Body
1
shape-up
Plié with Kick
>> Firms shoulders, abs, hips, butt, inner
and outer thighs; boosts heart rate
Stand with feet in a wide straddle stance, toes
angled outward. Hold weights at shoulders, palms
facing in. Bend knees until thighs are almost parallel to ground, knees over ankles. At the same time,
extend arms overhead. As you straighten legs and
lower weights, raise right leg and kick it around
in a half circle, from left to right, keeping foot
flexed, toes forward (inset photo). Repeat move,
this time kicking left leg. (That’s 1 rep.) Do 15 times
at a brisk but controlled pace.
2
Dead Lift and Row
>> Firms back, abs, butt, backs of
thighs (hamstrings)
Stand with feet together, arms by sides
holding weights, palms in. With abs tight,
slowly raise left leg behind you as you
lower upper body forward until parallel to
ground, arms hanging beneath shoulders.
Keep shoulders and hips squared toward
floor, left toes pointing down. Bend
elbows and pull weights toward chest (as
pictured). Hold for a second. Lower arms
and then left leg, rising to start position.
Do 10 times with each leg.
3
Push-Up Jumps
>> Firms arms, chest, abs,
butt, fronts of thighs (quads);
boosts heart rate
Stand with feet together. Extend arms in front of
chest at shoulder level, palms in. Bend knees and
hips and sit back 45 to 90 degrees into chair pose,
keeping knees behind toes (A). Step left leg back
into a lunge and place hands on ground on either
side of right foot, right knee directly over ankle
(B). Bring right foot back by left and lower knees
to ground, feet in air. Perform a push-up (C). (For
a challenge, do a full push-up: legs extended,
balancing on toes.) Jump or walk feet forward
toward hands and rise up into chair pose (A).
Repeat, lunging with right leg back. Do 5 times
with each leg, moving at a brisk but controlled
pace.
prevention.com
a
b
C
3
Prevention
Total Body
4
shape-up
Dip and Bridge
>> Firms triceps, abs, butt
Sit with knees bent and feet flat. Place hands
behind butt, fingers pointing forward. (If wrists
hurt, make fists and balance on knuckles or hold
dumbbells to keep wrists in line with arms.) Squeeze
glutes and lift butt off ground so body forms a table.
Keeping abs and butt tight, bend elbows back to
lower body about 4 inches. Straighten arms, raise
body, and extend right leg (as pictured); hold for a
few seconds and then lower leg. Do 10 times with
each leg.
5
Side-to-Side Hops
>> Firms abs, butt, thighs; boosts heart rate
Place dumbbells on ground about 2 feet
apart to serve as markers. Stand with feet
together behind left dumbbell and lower into a
partial squat, hands on thighs. Spring up and hop
sideways toward other dumbbell with right leg
leading and left one following. Land one foot at a
time with knees soft and lower into a partial squat
(the lower you squat, the more challenging the
move). Hop back again quickly. Do 5 to 10 jumps
per side.
6
Sit-Up Fly Bridge
>> Firms chest, abs, butt
Lie faceup, knees bent, feet flat on ground.
Hold weights in hands, arms open out to sides,
elbows slightly bent, palms facing up. Squeeze
chest and bring weights together above chest.
Contract abs and lift head, shoulders, and upper
back off ground into a crunch (as pictured) and
hold for a second. Lower upper body, bringing
arms out to sides, then contract abs and butt
and lift hips a few inches off ground. Hold for 5
seconds and lower. Do 20 times.
7
Reverse Reach
>>Firms sides of abs (obliques)
Sit with legs extended and about shoulderwidth apart, toes pointed, and arms extended out
to sides at shoulder height. Twist to left, lean back
slightly, and bring hands around to touch ground
behind you (as pictured). Keep hips on ground.
Return to start and repeat to right. That’s 1 rep. Do
10 times.
prevention.com
4
Prevention
Total Body
shape-up
3 fat-burning cardio routines
Slim down and see speedy results with the Pyramid, Roller Coaster, and Chutes &
Ladders
High-intensity workouts burn more calories per minute than easy exercise; to lose fat fast, you have to move
fast. The good news is that even brief bursts are enough to get the job done. In a Canadian study, exercisers
who did 30-minute workouts that included some short but hard efforts lost 3 times as much fat after 15
weeks as their peers who did similar 45-minute workouts without vigorous bouts.
What you do: Follow these workouts while walking, running, cycling, or using any cardio machine—it’s up to
you! Each chart specifies the amount of effort you should exert throughout the routine. . The intensity levels
are based on a scale of 1 to 10: 1 to 2: No effort; barely moving. 3 to 4: Easy effort; can sing. 5 to 6: Moderate
effort; can talk in sentences. 7 to 8: Hard effort; can only talk a few words at a time. 9 to 10: Very hard effort;
no talking, just breathing! Check the calendar to see which workout you should follow each day.
1. Pyramids
Burns 145 to 240 calories*
This workout involves little bursts
of effort throughout. You’ll reach
the longest high-intensity interval
right in the middle of the routine,
as if you’re reaching the top of a
pyramid. After every hard “peak”,
you’ll have one to two minutes to
recover.
Minutes
0–4
4–5
5–6
6–8
8–9
9–12
12–13
13–17
17–18
18–21
21–22
22–24
24–25
25–26
26–30
effort
level
Warm up 3–4
Push
8
Recover 5–6
Push
8
Recover 5–6
Push
8
Recover 5–6
Push
8
Recover 5–6
Push
8
Recover 5–6
Push
8
Recover 5–6
Push
8
Cool down 3–4
2. Roller
Coaster
3. Chutes and
Ladders
Burns 165 to 260 calories*
This workout involves a lot of ups
and downs—just like a roller
coaster. Over the course of ten
minutes, you’ll slowly increase your
effort levels until you’re working
as hard as you possibly can. Next,
you’ll recover at an easy pace, and
then begin to build up to your
highest intensity again. These types
of vigorous intervals give your
endurance and metabolism a huge
boost—even after your workout is
over.
Burns 155 to 245 calories*
Work as if you’re climbing a ladder,
then slide down to an easy pace
for equal amounts of time. Because
you get plenty of recovery time,
really push it during the intervals
(that’s when you’re “going up the
ladder”) to maximize your cardio
fitness level and fat-burning ability.
Minutes
0–4
4–7
7–9
9–10
10–13
13–16
16–18
18–19
19–22
22–25
25–27
27–28
28–31
effort
level
Warm up 3–4
Build 7–8
Build 8–9
Peak 10
Recover 5
Build 7–8
Build 8–9
Peak 10
Recover 5
Build 7–8
Build 8–9
Peak 10
Cool down 3–4
Minutes
0–4
4–5
5–6
6–8
8–10
10–13
13–16
16–19
19–22
22–24
24–26
26–27
27–30
effort
level
Warm up 3–4
Ladder 9
Chute 5–6
Ladder 9
Chute 5–6
Ladder
9
Chute 5–6
Ladder 9
Chute 5–6
Ladder 9
Chute 5–6
Ladder 9
Cool down 3–4
*Calorie-burn ranges based on a 150-pound person doing activities such as walking (low end), cycling mid), and jogging (high end).
prevention.com
5