If you’re looking for a good workout to get you toned from head to toe, this is it (and it’s just the first in a new series of workouts being featured here). Created by New York City-based Equinox trainer Katherine Roberts-Hill, it’s meant to ease anyone into a total body workout. She created it for me as I needed a not-too-difficult workout to start on after having a baby about 10 weeks ago. I’ll be adding this to my cardio (elliptical and swimming) workouts. Keep me posted on your progress (I’ll be keeping you posted on mine)!
Disclaimer: You should have your doctor’s okay before starting any exercise program—and if you have questions about any of these moves, ask a trainer at your gym for help. If you feel pain or discomfort, STOP. Do not continue exercising and work with a professional before starting up again. We want people to get fit—not hurt!
Plus…
Prior to the warm-up, do myofascial release on your legs with the use of a foam roller (from $11.95 at powersystems.com). To see how to do this, watch this video >
Workout Plan
ACTIVITY | TYPE | SETS | REPS | DURATION | WEIGHT | INTENSITY | REST |
Squat to Shoulder Press – 2 Arm | Strength | 3 | 15-20 | – | 20 lbs | – | – |
Lunge – Forward | Strength | 3 | 15 | – | 30 lbs | 75% | 60 sec |
Squat – Front with Barbell | Strength | 3 | 20 | – | 20 lbs | 75% | 60 sec |
Chest Press – Incline Dumbbell | Strength | 3 | – | – | – | – | – |
Supine Triple Flexion to Extension – Alternating Leg | Strength | – | – | – | – | – | – |
Abs – Backstroke | Toning | 3 | 20 | – | – | – | – |
Side Iso-abs with Crunch | Toning | 3 | 15 | 30 sec | – | – | – |
Lat Pulldown – Standing (Free Motion) | Strength | 3 | 15 | – | 40 lbs | – | – |
Stability Ball Pull-Over | Strength | 3 | 20 | – | 15 lbs | – | – |
Cool Down
The cool-down should consist of some light walking and stretching for about 5 minutes.
SQUAT TO SHOULDER PRESS – 2 ARM | ||||||||||||||
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LUNGE – FORWARD | ||||||||||||||
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SQUAT – FRONT WITH BARBELL | ||||||||||||||
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CHEST PRESS – INCLINE DUMBBELL | ||||||||||||||
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Note: Maintain proper posture, as the weight is lowered. DO NOT allow your head to “jut” forward. |
SUPINE TRIPLE FLEXION TO EXTENSION – ALTERNATING LEG | |||||
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ABS – BACKSTROKE | ||||||||||||||
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SIDE ISO-ABS WITH CRUNCH | ||||||||||||||
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LAT PULLDOWN – STANDING (FREE MOTION) | ||||||||||||||
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STABILITY BALL PULL-OVER | ||||||||||||||
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