If you're ready to get in shape for summer, my
workout plan can help you get the results you want. This program, which has been modified from my book "
Ultimate You," is designed to help you shed excess
body fat, elevate your
metabolism and increase your overall
muscle tone so you can get your best beach body ever.
Over the next four weeks, we are going to maximize our training time by incorporating a technique called
metabolic resistance training circuits. With this style of training, you will perform one set of the first exercise; rest for the predetermined amount of time; then move onto the next exercise, and so on. Once you've completed one set of each exercise in the circuit, you'll rest for two minutes, then repeat the entire circuit one or two more times depending on which week you are in the program. The routine below should be completed three times per week on non-consecutive days (for example, Mondays, Wednesdays and Fridays).
Because not everyone is at the same fitness level, I've developed progressively challenging plans for beginner and intermediate to advanced exercise levels. Choose the plan that matches your fitness ability, then click on the gallery below for all the moves. For these moves, all you'll need is a pair of
dumbbells, a chair or workout bench,
workout bands and a
swiss ball.
Intermediate/advanced participants will also need a
jump rope.
Beginner Plan:
Week 1: You will perform all the exercises in the
circuit, except for Jumping Jacks and Skipping Rope. Rest for 30 seconds in between each exercise. After completing the circuit once, rest 120 seconds and complete it a second time.
Week 2: Perform the circuit below three times. Once again, do not include Jumping Jacks or Skipping Rope.
Weeks 3 and 4: In week three, you will rest 25 seconds after each exercise instead of 30 seconds. And, in week four, you will rest 20 seconds after each exercise. Basically, at the end of the four weeks, you will have done more work in a shorter amount of time, thus increasing the density of the workouts which will also increase the fat-burning effect.
Intermediate/Advanced Plan:
Week 1: You will perform all of the following exercises in a circuit. Rest for 30 seconds between each exercise. After completing the circuit once, rest 120 seconds and complete it a second time.
Week 2: Perform the entire circuit below three times.
Weeks 3 and 4: In week three, you will rest 25 seconds after each exercise in the circuit. And, in week four, you will rest 20 seconds after each exercise, which will result in a greater
fat-burning effect from the workouts.
To get the most from these 10 moves, make sure you also do this customized
cardio program.
http://xml.channel.aol.com/xmlpublisher/fetch.v2.xml?option=expand_relative_urls&dataUrlNodes=uiConfig,feedConfig,localizationConfig,entry&id=875512&pid=875511&uts=1272898838
http://www.aolcdn.com/ke/media_gallery/v1/ke_media_gallery_wrapper.swf
Joe Dowdell's 10 Must-Do Moves
Perform 2 to 3 sets of 10 to 12 reps. Rest for 30 seconds after completing both sides and then move onto the next exercise.
a. Hold a pair of dumbbells at arm's length so that they are at your sides with your palms facing each other. With your left foot forward, spread your feet about two to three feet apart.
Wilhelmina Models/ Peak Performance
Getty Images North America
Joe Dowdell's 10 Must-Do Moves
1. Dumbbell Split Squat: Perform 2 to 3 sets of 10 to 12 reps. Rest for 30 seconds between reps.
a. Hold a pair of dumbbells at arm's length so that they are at your sides with your palms facing each other. With your left foot forward, spread your feet about two to three feet apart.
Joe Dowdell's 10 Must-Do Moves
b. Take three seconds to slowly lower your body until your right knee almost touches the floor.
c. Then, take one second to forcefully push down through the heel of your front foot and return to the starting position. Complete the prescribed repetitions with the left foot forward and then switch sides.
Joe Dowdell's 10 Must-Do Moves
2. Push Up: Do 2 to 3 sets of as many reps as possible. Rest for 30 seconds between sets.
a. Position yourself so that your hands are on the floor in line with your shoulders and slightly wider than shoulder width, and that your feet are close together and you are on your toes. Make sure that your body is in a straight line from the ankle to the head. Tighten your glutes and abs throughout the entire set.
Joe Dowdell's 10 Must-Do Moves
b. Begin by taking two seconds to lower yourself until your chest is a few inches from the floor. Pause briefly and then take one second to push yourself back to the starting position.
c. As you descend your upper arms should move so that they form a 45-degree angle to your upper body. Your head should stay in the same alignment from the beginning of the set to the end. Do not drop your hips and keep your abs tight.
Joe Dowdell's 10 Must-Do Moves
If you are not strong enough yet, you can use the modified push up position with the knees on the floor.
Joe Dowdell's 10 Must-Do Moves
3.Romanian Dumbbell Deadlift: Do 2 to 3 sets of 10 to 12 reps. Rest for 30 seconds between sets.
a. Grab a pair of dumbbells so that your palms are facing your thighs and hold them at arm's length. Stand with your feet about hip width apart and your knees slightly bent.
Joe Dowdell's 10 Must-Do Moves
b. Keep your knees in the same position; bend at your hip and take two seconds to lower your torso until it is almost parallel to the floor.
c.Pause for a second; then take one second to raise your torso back to the start position. Keep the dumbbells as close to your body as possible throughout the movement. Make sure you keep your core tight and maintain a slight arch in the lower back throughout.
Tip: Keep your weight on your heels and think about lifting your toes upward.
Joe Dowdell's 10 Must-Do Moves
4. Side Pillar Bridge Kneeling: Do 2 to 3 sets of many reps as needed to complete 30 seconds of holding time in the top position. Rest for 30 seconds between sets.
a. Lean on your side with your forearm on the mat and your elbow directly under your shoulder. Stack your legs, knees, ankles, and feet. Bend your knees to a 90-degree angle. Place your other arm on your body.
Joe Dowdell's 10 Must-Do Moves
b. Push your forearm down into the floor as you squeeze your glutes and lift your hips into the air. Your weight should be on your forearm and knees and your body should be in a straight line from knees to shoulders. Make sure to keep your shoulder blades drawn down and back. Hold at the top of the movement for up to 30 seconds then lower to the start position. Repeat for as many reps as needed in order to complete a total of 30 seconds of holding time in the top position.
Joe Dowdell's 10 Must-Do Moves
5.Single Arm Dumbbell Row: Do 2 to 3 sets of 10 to 12 reps on each side. Rest for 30 second between sets.
a.Grab a dumbbell in your left hand and place your right hand on the bench or chair in front of you. Bend at your hips and keep a slightly Lordotic (i.e., arched) lower back position. Your feet should be about hip width apart. Let the dumbbell hang at arms length and your palm facing in toward your body.
Joe Dowdell's 10 Must-Do Moves
How Many Calories Will You Burn Doing Chores This Weekend?
Dylan Armajani: Run Past Your Goals and Find Yourself
