Missed a workout (or five) this week? Our fast, two-day tone-up puts you back on track.
By Stacy Baker
Squeeze a week's worth of exercise into a weekend? It is possible! Simply do 150 minutes of activity on your days off to meet the recommended weekly total. (Chores and walking to brunch with your pals count.) Maximize your minutes—firm all over faster—with this cardio-strength cram session:
Cardio To shed pounds, devote the largest chunk of time to heart-pumping activities. Take a 45-minute Spinning class after work on Friday; walk/run for 30 minutes on Saturday; hike 30 minutes on Sunday. "Cross-training is crucial to avoid injury and beat boredom," says Heather Gillespie, M.D., a sports medicine physician at the University of California at Los Angeles.
Strength Tone different muscles each day with the two 15-minute workouts designed by Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts. You'll look amazing by Monday!
Sculpt on SaturdayWave hello to sexy arms with this quick circuit. You'll need a resistance band (of any tension, handles optional). Do two sets of 12 reps.
Tone up on SundayA leaner lower half is in sight! This mini-routine is a first-rate firmer. You'll need a 3- to 5-pound medicine ball (or weight). Do two sets of 12 reps.
Anchor center of band at shoulder level; grip ends with left hand. Turn so left side faces anchor. Stand with feet hip-width apart; extend left arm to front at shoulder level. Pull band across body (as shown). Release. Do reps. Switch sides; repeat.
Anchor center of band at shoulder level behind you; grip end in each hand. Stand with right foot in front of left, knee bent. Bring hands near shoulders, forearms parallel to ground, palms down (as shown). Extend arms forward. Release. Do reps. Switch lead leg; repeat.
Anchor band at eye level behind you; grip end in each hand. Stand with right foot in front of left, knee bent; raise arms to shoulder level (as shown). Press arms down until hands meet thighs. Release. Do reps. Switch lead leg; repeat.
Anchor band at chest level in front of you; grip end in each hand. Stand with right foot in front of left, knee bent; straighten arms at shoulder level. Bend elbows as you draw hands toward chest, squeezing shoulder blades together (as shown). Release. Do reps. Switch lead leg; repeat.
Anchor center of band at shoulder level behind you; grip end in each hand. Raise arms to shoulder level at sides (as shown). Lower arms to outer thighs. Release. Do reps; repeat.
Anchor center of band at shoulder level behind you; grip end in each hand. Raise arms out to sides at shoulder level, then bend elbows 90 degrees so forearms are perpendicular to ground (as shown). Straighten arms overhead. Release. Do reps. Repeat.
Twist or lunge
Stand with feet together, holding medicine ball with both hands overhead. Step forward with right foot into lunge as you lower arms to chest level. Twist torso and arms, elbows soft, to right (as shown). Twist back to center. Step back to start. Repeat on opposite side for one rep. Do reps.
Sit with knees bent, hands and feet flat on ground, ball resting on pelvis. Lift hips off ground as high as you can, contracting abs to keep ball balanced (as shown). Slowly lower to start. Do reps.
Lie faceup with legs together, holding ball with both hands directly overhead. Contract abs and raise shoulders off ground as you spread legs hip-width apart (as shown). Return to start. Do reps.
Stand on left leg, bent right knee raised so thigh is parallel to ground; hold ball with both hands at chest, elbows bent (as shown). Straighten arms overhead; extend right leg behind you. Return to start. Do reps. Switch sides; repeat.
Stand with feet wide, toes turned out, left hand on thigh, ball in palm of right hand, arm at side. Squat as you bend right arm and raise it to shoulder level in front of you, then out to right side (as shown) and back to center. Return to start. Do reps. Switch sides; repeat.
Stand with feet wider than hip-width apart, holding ball* with both hands in front of you. Squat as you toss ball in air (as shown). Catch ball as you return to standing. Do reps; repeat.
* Using a weight? Hold dumbbell by the ends and swing overhead instead of tossing.
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