30-day total body makeover: Boost energy, rev your metabolism and sculpt your muscles with this four-week total body tone-up - Strength

Shape, April, 2002 by Stacy Whitman

Through the years, we've learned that there's much more to fitness than what meets the eye. Sure, we want tight abs, lean legs, toned triceps - but we also exercise to be healthy, feel comfortable in our own skin and have energy for things other than (ugh!) work. That's why we designed the Shape Your Best Life workout series - to get your body looking and feeling its best, according to what's healthy and realistic for you, so you can truly say you love what you've got, inside and out.

This will be the first month in a three-month plan. Start by taking the fitness test on page 110, then get going with the total-body workout created exclusively for Shape by top Los Angeles-based trainers Rob Glick and Keli Roberts. These mega-effective moves are innovative twists on six popular strength exercises, designed to boost your muscular strength and endurance and take you one step closer to the superfit (and bikini-ready) body you want. You should combine this with the Cardio Plus program on pages 116-121, as suggested in the workout plan, to really see significant results. To gauge your progress, you'll take the fitness test again at the end of the month, then start a new plan next month to take you to the next fitness level. So be sure to pick up Shape's May issue for the second installment of our body-altering exercises and even more awesome results.

FITNESS test how fit-for-life are you?

Before beginning the Shape Your Best Life workouts (also see pages 116-121), take the following tests for strength and cardio fitness. Record your results and how you felt upon completing the tests on the scorecard (below). Then, retake the tests at the end of the month (or at the start of Month 2). If you've followed the program to a T (cardio and strength), you should see a noticeable improvement in your scores and feel more energized and confident about your abilities as you progress.

STRENGTH

1. Upper-body test Do as many bent-knee push-ups as you can (no time limit).

The move Kneel with hands just ahead of shoulders, arms straight and body forming one straight line from head to hips. Bend elbows to lower body until elbows are even with your shoulders and chest is about 3 inches from floor (shown), then straighten arms to push back up to starting position.

2. Lower-body test Do as many chair squats as you can (no time limit).

The move Stand in front of a sturdy chair, feet hip-width apart. Cross arms over chest. Keeping body weight over heels, lower torso (shown) until your butt touches the chair seat. Take 4 seconds to lower and 2 seconds to stand.

3. Abdominal test Do as many crunches as you can in 1 minute.

The move Lie faceup with knees bent and feet flat on floor. Place hands behind head, fingers touching but not clasped. Curl head, neck and shoulders up until shoulder blades clear the floor (shown), then lower shoulders to floor.

CARDIO

The Cooper Institute's aerobic fitness test Time yourself as you run, jog or walk for 1.5 miles on flat terrain (outdoors or on a treadmill), If you can't run the whole way, start off walking and gradually pick up the pace. Do your best, but don't overexert yourself. Before and after the test, be sure to walk for several minutes to let your body warm up and cool down. Wait at least 2 hours after eating to take this test.

4. Balance push-up Kneel and place hands shoulder-width apart, close to the outside rim of a balance tool such as a Reebok Core Board or balance board (**) or a basketball or medicine ball. Either stay kneeling or extend legs behind you so you're balanced on balls of feet, arms straight, abs contracted [A]. Bend elbows, lowering torso toward board. Stop when elbows are inline with shoulders [B]. Push up to starting position and repeat. Do 3 sets of 8-15 reps, resting 1-2 minutes between sets. Primarily strengthens chest, front shoulders and triceps; also abs.

5. Sliding lunge If on a wood or tile floor, use a small towel as a slide. If on carpet, use a paper plate. In the gym, use a slide board. Stand with feet hip-width apart, hands on hips, the slide under your right foot, abs contracted [A]. (To advance, grasp a dumbbell in each hand, arms hanging by sides.) Bend left knee, keeping it in line with left ankle as you slide right foot back into a lunge, pressing ball of foot against floor, heel lifted; keep right leg straight, torso centered [B]. Slide right foot forward to starting position and repeat. When advancing, use 5 to 10-pound dumbbells in each hand. Do 2-3 sets of 12-20 reps on each side, alternating sides after each set. Primarily strengthens quadriceps, hamstrings, inner thighs, buttocks and calves; also abs.

6. Folding reverse ball curl Lie faceup on floor with a sturdy support (such as the legs of a weight bench) behind head and a stability ball held securely between ankles and calves, legs straight. Hold the support, keeping abs contracted [A]. Holding ball tight, bend knees in toward chest, heels close to buttocks. As knees approach chest, lift hips off floor in a reverse curl [B]. Hold, then lower hips, straighten legs back to starting position and repeat. Use a 55- or 65-centimeter ball. Do 1 set of 15-20 reps. Primarily strengthens abdominals; also hip flexors and quadriceps.