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From Men’s Fitness

by Cameron McGarr, C.S.C.S.

Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).

Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You’ll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you’ve completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.

1 Front Squat

Sets: 2 – 3 Reps: 8 Rest: 60 sec.

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That’s one rep.

2A Three-Point Dumbbell Row

Sets: 2 Reps: 12 (each arm) Rest: 30 sec

Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor [1], row the weight up to your chest [2]. Lower the dumbbell to return to the starting position. That’s one rep. Complete 8-10 reps with the left arm, and then switch sides.

2B Pushup

Sets: 2 Reps: 12 – 15 Rest: 30 sec.

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you—your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That’s one rep.

3A Single-Leg Bridge

Sets: 2 Reps: 12 Rest: 30 sec.

Lie on your back on the floor and bend one knee so that your foot is flat on the floor [1]. Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on one leg, and then switch legs and repeat.

3B Dumbbell Pullover

Sets: 2 Reps: 12 Rest: 30 sec.

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That’s one rep.

4 Plank

Sets: 1 – 2 Reps: Hold for 60 sec. Rest: 60 sec.

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That’s one set.

From MSNBC.com Fit List

By Gregory Joujon-Roche

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help — just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.

For the guys:

*Shoulders. Buff up those shoulders with 4 triple sets consisting of the military press (10 reps), the lateral fly (15 reps) and controlled punching with dumbbells (use a weight you can hold for 100 reps).

*Obliques. Tighten the love-handle area with some side bridges. Start on the floor on your right side, leaning on your right elbow and forearm for support. Then lift your hips off the ground so your body is straight. Pull in your stomach and squeeze your buttocks. Hold for one minute and then switch sides.

*Calves. Bulk up your lower legs with calf raises. At the gym, you can add weights on the machine for extra resistance. Do 12 slow reps at a heavy weight, and then drop the weight in half and repeat.

And remember, when it comes to being beach-body-ready, attitude counts. So carry yourself with confidence and shine from within. It’s always the distinct extra something in a person’s spirit that makes the rest of us really take notice.

From amNY.com

By Daisy Carrington, amNewYork Deputy Features Editor
dcarrington@am-ny.com

Maintaining one’s health and beauty is a real time consuming process. Sure, we’d all love to cram in 10 hours of cardio, strength training and yoga a week, but to do so is daunting when you’re also trying to hold down a full time job.

“With our busy schedules, it’s hard to find the time to consistently stick to a workout routine,” acknowledges Crunch trainer Felix Deleon. To make our lives a little easier, Deleon has designed a workout that combines exercises, one that he believes, “will cut your workout time in half.”

1. Lunge with lateral raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. Your right knee should be at a right angle. While in a lunge position, laterally raise your dumbbells to shoulder height, keeping your arms parallel to the floor. Return to starting position and repeat with your left leg. Do three sets of 10 on each leg.

2. Squat with overhead press

Stand with feet shoulder-width apart. Hold a pair of dumbbells out to the side with your elbows bent, so they are level with your ears. Squat down, keeping your back straight and not extending your knees past your toes. Stand and raise the dumbbells over your head. Return to the starting position. Do three sets of 10.

3. Lunge with bicep curl

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. While in a lunge position, perform a bicep curl with both your arms. Remember to keep your elbows in towards your body. Return to starting position. Do three sets of ten on each leg.

4. Squat with front raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Squat down and lift the dumbbells out in front of your body, keeping your arms straight and parallel to the floor. Return to starting position. Do three sets of 10.

 From about.com

The key to this move is to adjust the tension of the band by wrapping it around your hands if you need to. You also want to take wide steps to the side and keep tension on the band as you squat – you can even press the band overhead as you squat if you really want a challenge.

Do it right: Place a medium resistance band under the feet and hold onto handles with both hands. Take a wide step to the right, and lower into a squat, knees behind toes and keeping tension on the tube. Step the feet together and continue stepping to the right for 8-16 reps or the length of the room before switching sides.

WebMD Feature from “Natural Health” Magazine

By Marianne McGinnis

These four a.m. exercises (two of which are done in bed) will warm your joints and energize your body.

What’s your first impulse when the alarm goes off on a frosty winter morning? To push the snooze button and duck back under the covers? If so—and if you’re late to work every morning because of it—try some wake-up moves instead. Designed by personal trainer Kathy Kaehler, these exercises improve your circulation and boost your energy. “The moves warm your joints and get your blood flowing, so you’ll feel alert and grounded all day long,” says Kaehler, former fitness expert for Today and author of Fit and Sexy for Life (Random House, 2007). Do this 15-minute routine regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains.

Cat/Dog Stretch
Warms your back and abdominal muscles by gently extending and rounding your spine.

1. Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips.
2. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your tailbone toward the ceiling. Gaze forward, like a playful puppy.
3. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat.

Do each move 10 times.

Butterfly Circle
Warms and stretches the muscles of your back, abdominals, shoulders, and neck.

1. Lie on your left side in bed and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso.
2. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling.
3. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress. Repeat the move on the opposite side.

Do 10 repetitions.

Bed Dip
Strengthens your shoulders, triceps, and abdominal muscles.

1. Sit on the edge of your bed with your back straight and both feet flat on the floor, hip-width apart. (If your bed is too high for your feet to reach the floor, do this move on a sturdy, heavy chair.) Rest your palms flat on the bed next to your thighs, fingertips facing forward.
2. Supporting yourself on your hands, walk your feet forward one to two feet. Then slide your hips off the mattress and support your body with your arms with your elbows slightly bent.
3. Bend your elbows and lower your body, knees slightly bent, until your arms form 90-degree angles. Keep your shoulders back and down, your chest lifted, and your hips near the bed. Hold for one second. Press into your palms and rise back to your starting position.

Do 10 repetitions, rest, then do 10 more repetitions.

Bedroom Wall Sit
Strengthens your thighs, butt, lower back, and abdominal muscles.

1. Stand with your back against a wall and walk your legs out so they’re about two feet from the wall, feet hip-width apart.
2. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor. Make sure your knees don’t extend past your toes. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position.

Repeat 2 more times.

From fitnessmagazine.com

1. Lunge and Curtsy

* Target: back, glutes, inner thighs, hamstrings
* Stand with feet hip-width apart, knees slightly bent and abs engaged.
* Lunge to the left side with left leg, bending knee 90 degrees and shifting weight behind you; keep left knee over heel, right leg straight and left foot facing forward (not shown).
* Immediately lift left knee back toward chest, then cross the leg behind you, bending both knees into a curtsy.
* Do 12 times; switch sides and repeat.

2. One-Leg Dead Lift

* Target: abs, glutes, hamstrings
* Hold a 5-pound dumbbell in each hand. Lunge behind you with right leg, keeping left knee over ankle and right leg straight.
* Lean forward, keeping your back straight, abs engaged and head facing forward; try to bring weights below your left knee.
* Lift through hamstrings, butt, and core to pull yourself back up to a standing position. Do 12 reps.
* Switch sides; repeat.

3. Toe Touch

* Target: glutes, hamstrings
* Stand tall, with feet hip-distance apart, abs engaged. Lean upper body forward, touching the floor in front of your toes.
* Keeping your fingers (or palms if you’re able to) on the floor, point left toes and lift left leg behind you as high as you can without moving hips.
* Pulse up 12 times, then hold for 12 counts.
* Return to start.
* Switch legs; repeat.