Ultimate 21-Day

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Firm Up plan

ere is an overview of what youll be doing. Most days youll combine two of the three workouts. Tuesday Interval walk Tummy toning Wednesday Easy walk Body shaping (light weights) Thursday Interval walk Tummy toning Friday Easy walk Body shaping (heavy weights) saTurday Speed walk Tummy toning sunday Long walk

Monday Easy walk Body shaping (basic)

Total Body

Makeover

The Fat-Burning Workout

Crank up your calorie burn by alternating a variety of walking routinesfrom moderately paced jaunts to high-speed intervalseach week. Start and finish each of your workouts with 5 minutes of slow walking to warm up and cool down. Week 2: 4-minute moderate pace, 60-second speed interval; do 4 times = 20 minutes total Week 3: 3-minute moderate pace, 90-second speed interval; do 4 times = 18 minutes total

Easy walk

Ultimate 21-Day Total Body Makeover

YOU CAN GET A NEW BODY in as few as

3 weeksone with more energy, a revved- up metabolism to burn extra calories, and a firmer, shapelier figure that will turn heads whether youre wearing jeans or a little black dress. The secret to dropping pounds and inches quickly is highintensity workouts. But dont panicyou dont have to run for miles or lift 50-pound dumbbells. Whats high intensity for someone whos less fit may be low for you, or vice versa. The point is to push out of your comfort zone so you boost
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your calorie burn an extra 25 to 50% in the same amount of timeand incinerate another 75 calories over the course of the day to boot. This firm-up plan consists of three parts: a walking workout to burn fat, body shaping with weights, and tummy-toning calisthenics. The walking workout includes four walks (easy, interval, speed, and long), and the weight workout includes three routines (basic, light, and heavy). Mixing and matching them will keep you speeding along toward fabulous results.

(Monday, Wednesday, and Friday) Its easy because you dont have to really push yourself. Just get out and walk at a good pace, as if you were 5 minutes late for an appointment. Week 1: 30 minutes Week 2: 35 minutes Week 3: 40 minutes

Speed walk (Saturday) Pick an easy-to-remember route that will take about 20 minutes to complete at a fast pace. Each week, try to cover the same distance in less time. Long walk (Sunday)
This is your endurance workout. Walk at a pace you can comfortably sustain for the recommended time. Focus on enjoying your jaunt, not on getting out and back fast. Week 1: 40 minutes Week 2: 50 minutes Week 3: 60 minutes

Interval walk (Tuesday and Thursday)

Here youll pick up the paceand your calorie burnfor about 30 to 90 seconds, before slowing down to catch your breath. During the speed interval, you should be walking so that youre breathing hard and talking in full sentences is difficult. Week 1: 4-minute moderate pace, 30-second speed interval; do 4 times = 18 minutes total

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12 rEpOrTS
CharT YOUr prOgrESS
Body-SHapIng RoutInES

UlTimaTE 21-DaY TOTal BODY makEOVEr

ake tracking your 21-day fitness plan easier by hanging this log in plain sightand using it. After every workout, simply check off the appropriate box (no, the walk times dont include warm-ups and cool-downs, but you have to do them anyway).

WEEk 1
Monday easy walk 30 min Body shaping (basic) Tuesday interval walk 4 min/30 sec* Tummy toning Wednesday easy walk 30 min Body shaping light weights Thursday interval walk 4 min/30 sec* Tummy toning Friday easy walk 30 min Body shaping heavy weights saTurday speed walk 20 min Tummy toning sunday Long walk 40 min

Basic (Monday) Complete three sets of 10 to 12 repetitions for each exercise. Use weights heavy enough to make your last few reps challenging. Light Weights (Wednesday) Use lighter weights and do 3 full-rep, then 3 pulse-rep, sequences three times for a total of 18 reps. For example, for the pulse reps of the overhead press, instead of bringing the weights down to shoulder height, stop at about the top of your head, then press them up three times from that position. Heavy Weights (Friday) Grab heavier weights and do three sets of 6 to 8 reps for each exercise.

LungE
WEEk 1 WEEk 1
NORMAL INTENSITY Hold dumbbells at shoulder height. Step your left foot back about 2 to 3 feet. Bending your right knee, inhale as you lower your body straight down (dont lean forward) until your right knee is bent 90 degrees and your left knee nearly touches the floor. Hold for a second, then push back up, stepping your back foot forward. Repeat with your other leg.

WEEk 2
Monday easy walk 35 min Body shaping (basic) Tuesday interval walk 4 min/1 min* Tummy toning Wednesday easy walk 35 min Body shaping light weights Thursday interval walk 4 min/1 min* Tummy toning Friday easy walk 35 min Body shaping heavy weights saTurday speed walk <20 min Tummy toning sunday Long walk 50 min

WEEk 2
HIGHER INTENSITY Lunge, and as you stand, lift your back leg up in front of you. Repeat with your other leg.
WEEk 3

WEEk 3
Monday easy walk 40 min Body shaping (basic) Tuesday interval walk 3 min/90 sec* Tummy toning Wednesday easy walk 40 min Body shaping light weights Thursday interval walk 3 min/90 sec* Tummy toning Friday easy walk 40 min Body shaping heavy weights saTurday speed walk <20 min Tummy toning sunday Long walk 60 min

WEEk 2

WEEk 3
HIGHEST INTENSITY Lunge, and as you stand, lift your back leg up in front of you and twist your torso toward that knee. Repeat with your other leg.

* Walk: At a moderate pace for the first time listed, then speed up for the second. Do this four times.

Body-Shaping Workout
Do the same four moves for each workout, with weekly variations to make them more challenging.

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12 rEpOrTS
BEnt-ovER RoW
WEEk 1
NORMAL INTENSITY Sit on the edge of a chair with your feet hip-width apart and bend forward from your hips. With your arms hanging down, palms facing each other, bend your elbows back, squeeze your shoulder blades, and lift the weights toward your ribs. Dont arch your back or raise your torso as you lift the dumbbells. Hold for a second, then slowly lower. (If you have back problems, stick with this variation for all weeks.)

UlTimaTE 21-DaY TOTal BODY makEOVEr

ovERHEad pRESS
WEEk 1 WEEk 1 WEEk 2

WEEk 2

WEEk 1
NORMAL INTENSITY Sit on the edge of a chair with your feet hip-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward and elbows pointing down. Slowly press the dumbbells straight up. Hold for a second, then slowly lower. Dont arch your back or lift the dumbbells forward or back.

WEEk 3

WEEk 2
HIGHER INTENSITY Stand with your feet hip-width apart, knees slightly bent. Bend forward from your hips and lift the weights.

WEEk 2 WEEk 3
HIGHEST INTENSITY Balance on one leg. Do half of the recommended reps balancing on your right leg and the other half on your left leg. HIGHER INTENSITY Stand with your feet hip-width apart and knees slightly bent as you lift.

WEEk 3
HIGHEST INTENSITY Balance on one leg and raise your other knee. Do half of the reps balancing on your right leg and the other half on your left leg.

WEEk 3
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12 rEpOrTS
puSH-up
WEEk 1
NORMAL INTENSITY Kneel on the floor and walk your hands out in front of you until your head, back, hips, and knees form a straight line. With your hands directly under your shoulders, bend your elbows out to the sides and lower your body until your chest nearly touches the floor. Keep your body straight. Hold for a second, then push back up.

UlTimaTE 21-DaY TOTal BODY makEOVEr

Tummy-Toning Workout
Do this four-move workout on Tuesday, Thursday, and Saturday. Complete the number of repetitions specified for each exercise.

BaLancE
WEEk 1 WEEk 2

WEEk 1

WEEk 1
NORMAL INTENSITY Sit with your knees bent and feet flat on the floor. Hold on to the back of your thighs. Tightening your abs and shifting your weight back, lift your feet so your calves are parallel to the floor, and balance on your sit bones. Hold for three breaths, then WEEk 3 relax. Do once.

WEEk 2
HIGHER INTENSITY Keep your arms out in front of you, parallel to the floor. Do once.

WEEk 2 WEEk 2
HIGHER INTENSITY Balance on your hands and one bent knee and extend your other leg behind you. Do half of the reps balancing on your right leg and the other half on your left leg.

WEEk 3
HIGHEST INTENSITY Keep your arms out in front of you, parallel to the floor, and extend your legs straight. Do once.

WEEk 3

WEEk 3
HIGHEST INTENSITY With your feet flexed and toes tucked, balance on your hands and the balls of your feet to do the push-ups.

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12 rEpOrTS
pLank
WEEk 1
NORMAL INTENSITY Lie facedown with your toes tucked and your elbows under your shoulders, so your forearms and palms are on the floor. Contracting your abs, buttocks, and back, exhale as you press into your forearms and hands and lift your pelvis and legs off the floor, so your back and legs form a straight line. Dont bend at your waist or hips. Balance on your forearms and balls of feet, holding for three breaths, then relax. Do once.

UlTimaTE 21-DaY TOTal BODY makEOVEr

BRIdgE
WEEk 1
NORMAL INTENSITY Lie on your back with your knees bent, feet on the floor, and arms at sides. Contracting your abs and buttocks, exhale as you lift your butt, hips, and back off the floor to form a straight line from your shoulders to your knees. Your upper back and shoulders should remain on the floor. WEEk 1 Hold for three breaths, then lower. Do once.

WEEk 2
HIGHER INTENSITY When youre in the up position, lift and straighten your right leg so its diagonal and pointing toward the ceiling. Hold for three breaths. Lower your leg and then your torso. Repeat once with your left leg.

WEEk 2

WEEk 2

WEEk 1

WEEk 3 WEEk 2
HIGHER INTENSITY When youre in the up position, raise your right foot off the floor and hold. Lower your leg and body to the floor, then repeat with your other leg.

WEEk 3
HIGHEST INTENSITY Lie on your back with your left foot flat on the floor and your right leg extended, so that when you lift youre only using one leg. Extend your arms straight up over your chest. Do one time with each leg, holding for three breaths.

WEEk 3
HIGHEST INTENSITY Balance on your toes and hands, arms extended, and lift your right foot off the floor. After holding for three breaths, pull your knee into your chest and extend back out five times. Lower your leg and body to the floor, then repeat with your other leg.

WEEk 3

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12 REPORTS
TwisTing CrunCh
week 1
NORMAL INTENSITY Lie on your back with your knees bent, feet on the floor. With your hands behind your head, exhale as you slowly lift your head and right shoulder off the floor, twisting to the left and bringing your right shoulder toward your left knee. Keep your lower back pressed into the floor, and dont pull your chin to your chest. Hold for a second, then inhale as you slowly lower. Repeat, alternating sides. Do 6 reps on each side for a total of 12.

week 1 week 2 week 2

HIGHER INTENSITY Do the crunches with your legs extended up. Do 6 reps on each side for a total of 12.

week 3

week 3
HIGHEST INTENSITY Extend your legs out so theyre about 6 inches off the floor. As you twist, bend your knee in toward your chest and opposite elbow. Do 6 reps on each side for a total of 12.

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