LOOK BETTER

Look BeTTer Naked! Jump-STarT pLaN

by michele Promaulayko

The

NAKED!
Blast Fat in 24 Minutes

8 Exercises That Will Burn Calories & Trim Fat

To kick off your Look Better Naked! training program and fire up your metabolism, try this two-day-a-week plan designed to sculpt your arms, butt, legs, and core in just three weeks. Each card represents one superset (two moves done back-to-back with no rest in between). Start with exercise 1A, then flip the card over and immediately do 1B. Repeat 1A and 1B, then go to the second card. Continue through all four cards, doing two sets of each pair.
Adapted from Look Better Naked! The 6-Week Plan to Your Leanest, Hottest BodyEver! by Womens Health editor-in-chief Michele Promaulayko, with Maura Rhodes. Find more workout and weight-loss plansplus a ton of beautifying tricks that boost body confidencein the book, available at WomensHealthMag.com/LookBetterNaked.

How to make cards:

Cut

Say buh-bye to long cardio sessions and hello to a leaner bod.

When you follow the workout plan in the book Look Better Naked! you wont have to hop on the treadmill or log hours on the stair stepper: Your metabolic workouts will double as cardiovascular training. Similarly, this interval workout by WH contributor Rachel Cosgrove uses body-weight exercises to get your heart rate up, burn calories, and boost your metabolism. Follow this plan twice a week, in between your strength workouts. Do each exercise as many times as you can for 45 seconds. Rest for 15 to 30 seconds between each exercise. Take a 60-second break after the entire sequence, then return to the first exercise and repeat the whole circuit. During week one, do six rounds. Add one round each week until youve reached 10.

1A 2A 3A 4A

1B 2B 3B 4B

Static Squat In-and-Out Jump

Stand with your feet less than hip-width apart, hands behind your head, back straight. Lower into a squat position. Keeping your knees bent and staying low, jump and spread your legs so that you land in a wide squat. Jump back to start. Continue alternating as fast as possible.

Fold & Tape

1A 1A 1A 1A

1B 1B 1B 1B

Mountain Climber
Assume a pushup position with your arms straight and body in a straight line. Drive your right knee toward your chest, then return to the starting position and repeat with your left leg. Continue alternating legs as fast as possible, maintaining control.

Lunge Jump
Stand with feet together, elbows bent 90 degrees at your sides. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward, arms at your sides. Continue alternating legs.

Squat Thrust
Stand with feet hip-width apart, arms at your sides. Bend your knees, put your hands on the floor, and extend both feet back so youre in a pushup position. Keep your back straight and core braced. Jump your feet back up to your hands, then stand. Repeat as fast as possible, maintaining control.

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QuiCk Tip
If using a stability ball is too difficult, you can also do this exercise standing up.
B A A B

start in a pushup position, with your palms flat on the floor, shoulder-width apart, and your shins on a stability ball (A). Pull your knees toward your chest, keeping your back flat and core engaged, until only your toes are on the ball (B). straighten your legs to roll the ball back to start. thats one rep. Do 10 to 12.

1A / prone JaCkkniFe

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Position the ball next to a cable machine. lie with your back on the ball, knees bent, and hold the handle with both hands (A). Keeping your arms straight, brace your core and pull the handle across your body until its above your head (B). slowly return to start. thats one rep. Do 10 to 12, then repeat on the other side.

1B / STabiliTy ball wooD Chop

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romanian DeaD liFT stand with feet hip-width apart, right foot raised about an inch off the floor, right arm extended in front of you (A). Bending forward from your hips, raise your right leg behind you, keeping your back flat and right leg straight, until your body forms a t and your right arm hangs straight down from your shoulder (B). Return to start. thats one rep. Do 10 to 12, then repeat with the left leg.
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2A / Single-leg

QuiCk Tip
Keep a slight bend in the knee of the leg youre standing on.

2B / STanDing

alTernaTing overheaD preSS Grab a dumbbell in each hand and stand with your feet shoulderwidth apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing forward (A). Press the right dumbbell up until your arm is straight overhead (B). slowly lower back to start, then raise the left dumbbell. Continue alternating arms until youve done 10 to 12 reps on each side.
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FooT elevaTeD stand with feet hip-width apart, two to three feet in front of a step, then place your right foot on the step (A). slowly lower into a lunge, keeping your right knee over your toes (B). Drive through your right heel and straighten back to start. thats one rep. Do 10 to 12, then repeat with the left leg.

3A / lunge wiTh FronT

QuiCk Tip
Raising your foot increases the range of motion so the exercise targets more muscle.

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/ Three-poinT Dumbbell row stand with your feet hip-width apart, holding a dumbbell in your right hand, palm facing your body. Bend forward at the hips, keeping your back flat, and place your left hand on the bench, the dumbbell hanging straight down from your shoulder (A). slowly bend your elbow and pull the dumbbell up toward your waist (B). Pause, then lower the dumbbell back to the starting position. thats one rep. Do 10 to 12, then repeat with the left arm.

3B

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ball leg Curl lie on the floor with your calves on top of a stability ball, arms to the sides, palms facing up (A). squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your feet (B). Bend your knees to roll the ball toward you, straighten your legs to roll it back, then lower to the start position. thats one rep. Do 10 to 12.

4A / STabiliTy-

4B / wiDe-grip

pull-Down stand facing a lat pull-down machine and grab the bar with your hands wider than shoulderwidth apart, palms facing forward. Keeping your arms extended and back straight, sit on a bench with your feet flat on the floor (A). Pull the bar toward your chest, keeping your elbows under the bar (B). then slowly return to start. thats one rep. Do 10 to 12.
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