Work in a workout

Get fit fast with our personalized exercise plan

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Achieving maximum fitness results in minimal time is well within reach with these targeted moves. Just choose the body part you want to sculpt from the drop-down menu below and you’ll find easy-to-do exercises designed by certified fitness instructor Amanda Vogel. Do one to two sets of eight to 12 repetitions for each exercise, or, for single exercises, hold the position for the suggested time. Getting fit has never been easier!

Abs

Work on tightening your midsection with these
three exercises, designed to work your major
abdominal muscles.

Four-point kneel
A
Kneel on the floor with your hands directly under your shoulders and your knees under your hips.

B
Lift your left leg and right arm so that they’re parallel to the floor, pointing your fingers straight out in front of you and keeping your thumb up. Keep abs tight and avoid rounding or arching your back. Hold for 20 to 30 seconds. Release and repeat on your other side.

Plank

A
Lie on your stomach with your elbows aligned under your shoulders and your forearms on the mat in front of you, palms facing in. With your legs bent, lift your hips off the floor, balancing on your forearms and knees. Keep your back and neck straight. Hold for 20 to 30 seconds. Release and repeat.

B
To intensify, straighten your legs and balance your weight on your forearms and toes.

Crunch

A
Lie on your back with your legs bent and your feet flat on the mat. Place your hands behind your head, with your elbows pointing to each side.

B
Slowly lift your shoulders off the mat, using your abdominal muscles. Imagine drawing your ribcage toward your hips as you curl up until your shoulders are off the ground. Pause for two seconds without holding your breath. Release and repeat.

Arms

Lifting free weights is a great way to strengthen and
tone your biceps and triceps. Try these exercises at
the gym, or pick up a package of three to 12 pound
free weights from your local fitness supply store and
do them at home.

Hammer curl (biceps)
A
Sit or stand holding dumbbells with your arms straight at your sides, palms facing in.

B
Bend both arms, curling the dumbbells in towards your shoulders and keeping your elbows close to your body. Your palms should face inward throughout the entire movement. Release and repeat.

Overhead triceps press
A
Lie flat on your back, holding dumbbells with your palms facing in. With your legs bent and your feet on the mat, straighten your arms and raise them toward the ceiling. Align dumbbells over your shoulders with your palms facing in.

B
Without moving your shoulders, bend your arms and lower the dumbbells toward your ears. Return to starting position and repeat.

Thighs
& calves

Work your lower body from every angle for gorgeous legs. Use heavier weights, such as eight, 10 or 12 pounds, for added resistance.

Plié
A
Stand with your feet slightly wider than hip-width apart, toes pointing out.

B
Bend your legs at a 90 degree angle, or as close to that as you can, aligning your knees over your ankles. Your thighs should be almost parallel to the floor and your shins should be at a 90 degree angle to the floor. Avoid rounding your back or bending at the waist. Return to standing positions and repeat.

Squat with calf raise
A
Stand with your feet hip-width apart, toes facing forward. Lift your arms in front of you and hold them there for balance. Lower into a squat, aligning your knees over your ankles. Stick your butt out behind you, as if you were about to sit down. Hold for two seconds.

B
Return to a standing position, raising your heels off the floor and balancing on the balls of your feet for two seconds. Release and repeat.

One-leg calf raise
A
Stand with both feet hip-width apart on the floor. Lift your left foot in the air behind you. Place your left hand on a handrail or wall for support.

B
Raise your right heel, balancing on the ball of your foot. Hold for two seconds and release. Complete set and repeat on your left leg.

Chest

Firm and tone your chest and arms with these multiple-muscle moves.

Chest press
A
Lie flat on your back with your legs bent and your feet on the mat, holding dumbbells aligned over your chest as you lie face up. Raise your arms toward the ceiling, positioning your hands over your shoulders with your palms facing forward.

B
Bend your arms 90 degrees
until your upper arms are parallel to the floor and your hands and forearms are aligned over your bent elbows. Release and repeat.

Push up

A
Lie on your stomach with your hands flat on the floor, slightly wider than shoulder-width apart. Straighten your arms, lifting your chest, hips and thighs off the floor as you balance on your knees and palms.

B
Keep your hips straight and avoid rounding or arching your back or dropping your head. Hold for two seconds. Release and repeat. To intensify, straighten your legs and balance on your toes. Hold for two seconds.

Butt & hips

Try these lower-body moves to strengthen and tone your hips and butt. Use heavier weights, such as eight, 10 or 12 pounds, for added resistance.

One-leg bridge
A
Lie on your back with your legs bent and your feet and arms flat on the floor, palms facing down. Lift your hips toward the ceiling until your knees are bent to 90 degree. Keep your head and shoulders on the mat.

B
Slowly raise your right foot off the floor, straightening your leg in the air without dropping or tilting your hips. Hold for 20 to 30 seconds. Release and repeat on the other side.

Leg lunge
A
Stand with your feet hip-width apart. Step your right leg back and lift up your heel. Lower your right knee toward the floor, bending your left leg so that your knee is aligned over your ankle. Hold for two seconds.
B
As you return to a standing position, lift your right foot off the floor, keeping your leg straight. Squeeze your right buttocks muscle without arching your spine. Release and complete the set. Then switch legs and begin again.

Side step-up
A
Stand beside a gym step or bottom staircase step holding one dumbbell in each hand. Place your right foot on the step and straighten right leg, raising yourself onto the step as you lift your left foot off of the floor.

B
Keep your right foot on the step and lower your left foot to the floor. Complete the set and repeat the exercise with your left leg.

Back &
   shoulders

Build up your back and shoulder muscles for better posture and a fit physique. Try these exercises at the gym, or pick up a package of three- to 12-pound free weights from your local fitness supply store and do
them at home.

One-arm front raise
A
Stand with your knees slightly bent, holding a dumbbell in each hand, with your arms at your sides, palms facing in.

B
Raise your right arm in front of you until it’s parallel to the floor. Avoid lifting the dumbbell higher than shoulder-height. Lower and complete the set, then repeat using your left arm. To intensify, raise both arms at the same time.

Seated back flye
A
Sit on a chair with your arms at your sides holding one dumbbell in each hand, palms facing in. Bend your torso forward, keeping your back straight, until your chest faces your thighs.

B
Raise your arms to the side, elbows slightly bent but inline with your shoulders and palms facing the floor. Hold weights steady for two seconds and avoid dropping your head. Release and repeat.

Low-back extension

A
Lie on your stomach with your legs straight and your arms at your sides.

B
Lift your chest off the mat using your lower-back muscles. Keep the bottom half of your body, from your hips to your shoelaces, on the mat. Avoid jerking movements or nodding your head. To intensify, place the back of your hands on your forehead with your elbows pointing to the sides.

Choose the body part you want to sculpt: