Workout At A GlanceThe Strength Plan What you’ll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.The Cardio PlanWeeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.To rev up results Follow a healthy diet of about 1,600 calories a day.Your 2-Week TurnaroundDay 1 Strength Plan A; Speed LadderDay 2 Strength Plan B; Power WalkDay 3 Strength Plan A; Speed LadderDay 4 Strength Plan B; Power WalkDay 5 Strength Plan A; Speed LadderDay 6 Strength Plan B; Power WalkDay 7 Active rest (no formal workout, but keep moving throughout the day)Day 8 Strength Plan A with Make It Harder options; Speed LadderDay 9 Strength Plan B with Make It Harder options; Power WalkDay 10 Strength Plan A with Make It Harder options; Speed LadderDay 11 Active restDay 12 Strength Plan B with Make It Harder options; Power WalkDay 13 Strength Plan A with Make It Harder options; Speed LadderDay 14 Strength Plan B with Make It Harder options; Power Walk For continued success, repeat or modify to alternate cardio and strength workouts. The Strength Plan: Workout A1. Hip drop Firms:Slow It Down:Make It Harder (Week 2): Front and side abs Lie facedown, balancing on elbows, forearms, and toes; abs tight. Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side. Do 12 to 15 times each side. MORE: 9 Yoga Moves For Stronger, Slimmer Abs 2. Beach Ball HugFirms:Slow It Down:Make It Harder (Week 2): Chest, abs, hips Lie faceup, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor. Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you’re hugging a beach ball. Do 6 times; repeat with right leg. Raise both feet off floor. 3. Full-body roll-upFirms: Slow It Down:Make It Harder (Week 2): Abs Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts. Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower. Hold a light weight (2 to 3 pounds) in both hands. 4. Breast strokeFirms:Slow It Down:Make It Harder (Week 2): Upper and middle back Lie facedown, arms extended overhead, palms facing in. Lift head and arms off floor and hold for 2 counts. Lift chest a few inches off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on floor.) Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times. As you lift chest and swim arms, raise both feet off floor, then lower. 5. Read the paper Firms:Slow It Down:Make It Harder (Week 2): Front and side abs Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper. Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times per side. Hold a light weight (2 to 3 pounds) in each hand. The Strength Plan: Workout B 1. Plie with biceps curlFirms:Make It Harder (Week 2): Biceps, glutes, quads, inner thighs Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders. Slow It Down: Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times.Use heavier weights. MORE: 7 Best Science-Backed Ways To Get Rid Of Cellulite 2. Forward Lunge and Raise the RoofFirms:Slow It Down:Make It Harder (Week 2):3. Squat With Straight-Arm Pressback Shoulders, core, butt, quads Stand with feet together, dumbbells overhead, palms forward. Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. (Keep right knee over ankle.) Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs. Swing left knee forward to hip height as you stand up.Firms:Slow It Down: Make It Harder (Week 2): 4. Tip it OverFirms:Slow It Down: Make It Harder (Week 2): Arms, butt, hamstrings Stand with dumbbell in left hand at side, right hand on chair for balance.Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides.Use a heavier weight and skip the chair. 5. Curtsy Lat RaiseFirms: Slow It Down:Make It Harder (Week 2): Shoulders, butt, outer thighs, quads Stand with feet together, dumbbells at sides, palms in. Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides. As you stand up, lift right leg out to side. The Cardio PlansSpeed Ladder This challenging exercise routine features intervals that get increasingly harder but shorter, followed by brief recovery periods. Power Walk This cardio routine is a great way to build endurance while burning calories. (Avoid injury by steering clear of these 10 common walking mistakes.) *Adapted from 2-Week Total Body Turnaround by Chris Freytag with Alyssa Shaffer and the editors of Prevention
