(We all know what they are!)
Oh, and don’t be surprised if you shed inches, too.
Blasting any stubborn fat, after all, is the key to uncovering those coveted curves.
It’s proven to melt fat fast, so your sleek, new contours have no place to hide!
See the chart on the next page for your week-by-week muscle-sculpting plan, created by trainer Jonathan Sexsmith.
Get setYou’ll need a pair of 5- to 10-pound dumbbells.
Choose a weight that makes the last two reps of each set challenging.
You won’t bulk uppromise!
This plan is designed solely to firm.
We’ll calculate your calorie burn for you!
Week 1Pick your cardio (walk, run, row, etc.).
Warm up for 5 minutes.
Do intervals for 12 minutes: 3 minutes at level 7; 1 minute at level 5.
Do it 3 times.
Do intervals for 12 minutes: 2 minutes at level 8; 1 minute at level 4.
Do it 4 times.
Cool down for 2 minutes at level 3.
Total time: 31 minutes
Week 2Repeat Week 1, but choose an alternate form of cardio.
If you biked last week, walk this one.
Week 3Repeat Week 2, but cut the 1-minute recoveries of your intervals to 30 seconds.
Week 4Repeat Week 3 workout.
Then admire your slimmer, sleeker self in a (full-length!)
Week 1Choose any cardio (bike, swim, etc.).
Warm up for 5 minutes, working up to a level 6.
Maintain speed for 25 minutes, but increase your resistance about 5 percent every 5 minutes.
Head for hills or stairs, or increase your speed.
Cool down for 5 minutes at level 3.
Total time: 35 minutes
Week 2Repeat Week 1, but switch up your cardio.
For example: Trade the treadmill for the elliptical.
Week 3Repeat Week 2, but increase your resistance/speed by 10 percent every 5 minutes.
Week 1Name your cardio.
Warm up for 5 minutes at level 3 or 4.
Do this sequence a total of 6 times.
Cruise for 8 minutes at level 5 or 6.
Cool down for 5 minutes at level 3.
Total time: 33 minutes
Week 2Repeat Week 1, but mix things up.
Try a piece of cardio equipment that?s new to you.
Week 3Repeat Week 2, but challenge yourself to do 2 of your 30-second bursts at level 9.
Week 4Repeat Week 3.
Plus, add a cardio session.
Test-drive a fun, new class!
