Say what you will about MTV’sJersey Shore, but that cast definitely fits in fitness.

Even the ladies look slim and sculpted this season!

Begin your diet by eliminating the obvious no no’s like fast food, candy, and non-calorie-free drinks.

Eat 5-6 meals a day, each meal containing protein as its staple.

Good choices for carbs include brown rice, oatmeal, red potatoes, yams, and Ezekiel bread.

A strength-training workout needs to be structured regardless of your fitness level.

Start with large muscles and work your way down to the smaller ones.

Find the best swimsuit for your body throw in!

Keep the elbow of the planted forearm perpendicular to your body and place your left hand on your hip.

Return to forward plank position.

Turn to your left side and perform a side plank -Return to the forward plank position and repeat.

“The Situation”- step touch with a fist pump 1.

Stand behind a step and prepare to look awesome.

Alternate left to right.

This is called the 45/90.

“The Opportunity”- Single-Leg Drop (in Crunch Position) 1.

Otherwise known as scissors, lay flat on your back with your hands behind your head in crunch position.

Alternate the same movement brining your left leg up in the air now and dropping your right leg.

Keep your core activated throughout the movement and make it smooth and controlled.

One second up, and one second down is an appropriate count time.

“The Blowout”- Squat Thrusts 1.

Perform a basic squat by dropping your hips back and bending your knees.

Keep your chest up and your lower back straight as you drop levels.

Keeping your core tight, bring your legs back into your chest and stand up.

“Juice Springsteen”- Jacks on Step 1.

Step up on a step with your right leg first, then your left leg.

Once on the step perform one jumping jack, then return to the floor.

Return to the floor and repeat.

“DJ V-boy”- V-Sit Isometric Hold 1.

Have a seat on a yoga mat with your legs extended out in front of your body.

Hold this position for 30 seconds.

You should feel this exercise in your midsection.

For the advanced trainee, the 45/90 fist pump can be performed during this exercise.