Reach Your Goal 2005: Have sleek muscles

Why you’ve got the option to do itYou’re probably no stranger to exercise.

You just could use a little help ratcheting things up a notch.

This plan will sculpt muscles, melt fat and uncover sexy contours you forgot you had.

(Yes, it’s possible.)

“The hardest part of changing your body composition is that it requires intensity.

How it worksYou’ll do four cardio workouts and three strength sessions each week.

(You’ll need a set of 5- to 8-pound dumbbells and a stair or a bench.)

you might do your cardio and strength sessions on different days or tackle both on the same day.

Now, start looking for some good sales.

You’re going to want some new, smaller clothes.

CARDIOModify the time, speed and/or intensity as necessary to suit your fitness level.

Choose any form of cardio you like.

Maintain this for 20 minutes.

If you have another machine or form of cardio, switch; if not, keep going.

Do 15 more minutes at a moderately hard level.

Cool down for five minutes.

(Time: 45 minutes)

WORKOUT 2Warm up for five minutes, gradually increasing to a moderate intensity.

Maintain this for five minutes, then increase speed or resistance to go a little harder for five minutes.

Cool down here for five minutes.

(Time: 35 minutes)

WORKOUT 3Warm up for five minutes, gradually increasing to a moderate intensity.

Do hard/easy intervals for 10 minutes, then cool down for five minutes.

(Time: 25 minutes)

WORKOUT 4Do your favorite cardio for 45 minutes.

STRENGTHWalk fast or do other cardio for five minutes to warm up.

Choose a weight that becomes hard to lift by the end of each set.

Always give yourself 48 hours between strength workouts.

Then move on to the next pair.

STRENGTH WORKOUTS 1 AND 2Repeat Week 1 exercises, but do three sets of 20 reps of each move.

You’re getting stronger!

Maintain this for five minutes, then go hard for two minutes.

Repeat moderate/hard intervals three times, then cool down for five minutes.

(Time: 38 minutes)

WORKOUT 2Warm up for five minutes, increasing to a moderate intensity.

Maintain this for 10 minutes.

If you have another machine or form of cardio, switch; if not, keep going.

Do 10 more minutes at a slightly higher resistance or speed.

Switch again, and go for 10 minutes at an even higher resistance or speed.

Cool down for five minutes.

(Time: 40 minutes)

WORKOUT 3Warm up for five minutes, increasing to a moderate intensity.

Keep increasing the intensity every two minutes for the next eight minutes.

Cool down for five minutes.

(Time: 45 minutes)

WORKOUT 4Do your favorite routine for 45 minutes to an hour.

Repeat one of the workouts here if you like.

STRENGTH WORKOUTS 1 AND 2Repeat Week 1 exercises, but do four sets of 15 reps of each move.

For an added challenge, jog in place or jump rope for a minute between each pair.

You’ll thank us later!

It’s the last week!

STRENGTH WORKOUTS 1 AND 2Repeat Week 1 exercises, but do four sets of 20 reps of each move.

For an added challenge, jog or jump rope between sets.

A little push nowlots of praise later.

Sumo extensionSquat with raise Resisted reach

Photo Credit: Mattias Olsson