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TRAINING TIPS

The 5-Week Total Body Makeover Workout

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Make 10, 20, even 50 pounds go with this workout combining cardio and strength moves.

Combination of both burns more calories per minute than other methods. The more muscle you build, the more calories you’ll continue to torch throughout the day.

Ready to start?

 

Cardio: Side Squat Hop and Reach

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* Start standing with feet together and arms by sides.

* Step left foot out to the side, and come down into a low squat with feet slightly wider than hip-distance apart.

* Touch the floor with right fingertips or hand, then press back up and step left foot back in.

* Repeat on the opposite side; continue alternating for 1 minute.

 

Strength: Reach Out and Pull

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* Kneel in front of a stability ball, and place elbows on the ball at a 90-degree angle in a modified plank position.

* With forearms on the ball, chest off the ball, and core braced; raise both feet off the floor.

* Extend arms, roll the ball away from you, then bend your elbows to pull the ball back in.

* That’s 1 rep; do 12–15 reps.

 

Cardio: Jump Rope

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* Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet.

* Keep elbows close to sides as you turn the rope.

 

Strength: Punch and Twist

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* Sit on a stability ball with knees bent and feet on the floor, holding an 8-to-10-pound dumbbell in your right hand.

* Roll down until only head, neck, and shoulders are on the ball, with feet directly under knees.

* Bend right elbow to 90 degrees with palm forward and elbow directly out to the side; at the same time, extend left arm out to the side.

* Pull left arm in, twisting torso to the left while pressing into the ball with bent left elbow; at the same time, punch the weight up with right arm.

* Return to previous position.

* Do 12–15 reps; switch sides and repeat.

 

Cardio: X-Jack Jump

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* Stand with feet together and arms down by sides.

* Circle arms in, up, and out while jumping with feet wide apart.

* Circle arms back in and down as you jump with feet together.

* Repeat. But this time, get into an X position while you’re in the air, landing with feet together and arms down.

* Continue alternating for 1 minute.

 

Strength: Diagonal Row to Single Arm Shoulder Press

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* Stand tall with feet slightly wider than hip-distance apart, toes turned out, and knees slightly bent.

* Hold an 8-to-10-pound dumbbell in your right hand with arms by your sides.

* Bend both knees to 90 degrees, and pivot on right foot so the right knee is facing the inside of the left leg; at the same time, hinge at the hips, twist through core, and reach right arm across body toward left ankle.

* On returning: straighten both legs, and pivot right foot back to original position while simultaneously bending elbow to bring the weight up to right shoulder with palm forward. Extend arm to press it up.

* Return to starting position; that’s 1 rep.

* Do 12–15 reps, then switch sides and repeat.

 

Cardio: Roll the Ball Shuffle

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* Stand with feet wider than hip-width apart and a stability ball in front of you; push butt back to lower into a squat.

* With left hand, push the ball so it rolls to the right; at the same time, shuffle sideways and “catch” the ball with right hand.

* Quickly push the ball to the left, and shuffle back to the left to “catch” it.

* Continue alternating for 1 minute.

 

Strength: Single Leg Stability Ball Roll and Triceps Extension

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* Stand with left leg extended back and the top of the left foot on a stability ball, holding a 5-to-8-pound dumbbell in each hand.

* Keeping upper arms close to sides, bend elbows to bring the weights to the sides of the chest.

* Bending right knee slightly, hinge forward at the waist to form a straight line from head to lifted toe; at the same time, extend arms back.

* Return to starting position; that’s 1 rep.

* Do 12–15 reps, then switch sides and repeat.

 

Cardio: Get Down–Get Up Tuck

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* Lie face down on a mat with hands alongside chest, elbows bent and back.

* Engage core and press entire body up, jumping to a standing crouch.

* Explode off the floor with both arms extended in front, palms down, bending knees as you jump to try to touch thighs to palms.

* Land softly, bring hands to mat, and jump feet back into a plank position with elbows slightly bent and hands under shoulders.

* Slowly lower to starting position.

* Repeat sequence for 1 minute.

 

Strength: Single Leg Curtsy Curl Side Knee Lift

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* Stand with feet shoulder-width apart and turned out, an 8-to-10-pound dumbbell in each hand, and arms by sides.

* Keeping hips forward, bend knees. Bring left foot back behind body to the right side of the right foot with heel lifted, as if curtsying.

* As you straighten legs, press into right heel and do a side knee raise with left leg; at the same time, turn palms forward and curl the weights up to shoulders.

* Return to A position; that’s 1 rep.

* Do 12–15 reps; switch sides and repeat.

 

Cardio: Reverse Lunge and Reach with Front Kick

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* Stand with feet together.

* Step right foot back, and bend left knee to 90 degrees to come into a reverse lunge.

* Reach right arm down, and touch the floor directly by the inside of left leg.

* Press up through left foot, and bring right foot through and into a front kick without touching it to the floor; at the same time, curl fists up toward chin in fighter position.

* Return to lunge position; repeat series for a total of 30 seconds, then switch sides and repeat for 30 more seconds.

 

Strength: Double Knee Drive–Pike Plank

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* Come into the “up” part of a push-up position with feet and lower legs resting on a stability ball, hands directly underneath shoulders.

* Engage abs and use core strength to roll the ball in toward hips, knees bending and hips lifting.

* Lifting hips even higher, straighten legs to come into a pike position; hold for 3 seconds.

* Bend knees again, then return to starting position; that’s 1 rep.

* Do 12–15 reps.

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