Your Get-Fit Regimen

Strength Plan

By Ingela Ratledge
From Health Magazine
Do 1 set of each move (in this order), one immediately after another, circuit-style. Rest 1–2 minutes, then repeat the circuit twice. Do this 30-minute strength workout 2–3 times per week, with at least one day of rest in between.

strength-training-moves

Raised-Feet Push-Up

(for chest, shoulder, triceps and core)
A. (top) Get into plank position with hands on the floor and feet elevated on a bench or low chair. Activate your core by pulling your belly button in toward your spine and squeezing your butt muscles.

B. (bottom) Bend your elbows and slowly lower your body toward the floor, stopping when your elbows are at 90-degrees; press back up to starting position. (Make sure your core stays engaged throughout the entire movement, and don’t let your lower back arch.) Do 12–15 reps.

strength-training-moves

Forward Lunge With Elbow Extension

(for butt, thighs, calves, shoulders, triceps, core)
A. (inset) Stand with your feet shoulder-width apart and abs drawn in. Holding a 5- to 8-pound dumbbell between your hands, raise it above your head."]

B. Keeping body aligned, step your left foot forward and lower into a lunge, keeping most of your weight on your left leg. In the deepest part of the lunge, bend your elbows to bring the weight behind your head. Push back up to starting position while ex-tending your elbows. Do 12–15 reps, then switch legs and repeat.

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