4 Weeks to a Better Body

January 21, 2002

Okay, if you are sick of yo-yo exercising and eating then have we got a great plan for you! Time-poor women who want to keep in shape will love this routine. But remember, it’s best to check with your doctor before starting any kind of diet or exercise regime.Monday

The day to hit your butt, legs and abs

20 minutes of cardio activity. If you work out in a gym, try running or riding a bike with no resistance. If you work out at home, try walking briskly, jogging or doing an exercise video.

– 20 squats

– 20 lunges

– 40 sit ups

– 40 reverse curls: lie on your back with your arms by your side. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.


The day to hit your arms and chest

20 minutes of cardio activity

– 15-20 regular or bent-knee push-ups, whichever you feel you can handle

– 20 chest presses

– 20 chair dips: Grab the front of a seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

– 40 biceps curls


The day to hit your back and shoulders

20 minutes of cardio activity

– 25 star jumps with hand weights in each hand

– 20 lateral raises: stand with your feet shoulder-width apart, holding hand weights in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder height.

– 40 front raises (20 per arm): Raise your arm in front of you until it’s shoulder height.

– 20 shoulder presses;



The day to hit your bum, legs and abs

– 20 minutes of cardio activity

– 30 leg kicks (15 per leg): Get on all four, keep your back straight, bring your knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

– 15 squats

– 15 lunges

– 20 pelvic liftsFriday

The day to hit your trouble spot

– for example if your abs need more work focus on the Thursday routine or the Monday routine, etc.

– 20 minutes cardio

What you should eat

Try to eat lean protein for lunch and dinner. Do eat leafy greens, such as spinach, green beans over starchy potatoes. Do avoid alcohol as it contains so much sugar. Try to not eat high-calorie tropical fruits such as bananas and pineapple.

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