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Reader Workouts

Katori's 40-minute cardio plan

Designed by Mary Horn, exercise physiologist at Miraval Tucson Resort & Spa in Tucson, Arizona

Time (min.)What to doRate of Perceived Exertion (RPE)* (1-10)
0-3Warm up (walk briskly)3-4
3-5Jog5-6
5-7Run7-8
7-35Repeat mins. 3-7 seven times5-8
35-40Cool down (walk)3-4

*The Rate of Perceived Exertion (RPE) is used to gauge your intensity in cardio workouts. Here's what the numbers mean.

RPE 1-2: Very easy; you can converse with no effort

RPE 3: Easy; you can converse with almost no effort

RPE 4: Moderately easy; you can converse comfortably with little effort

RPE 5: Moderate; conversation requires some effort

RPE 6: Moderately hard; conversation requires quite a bit of effort

RPE 7: Difficult; conversation requires a lot of effort

RPE 8: Very difficult; conversation requires maximum effort

RPE 9-10: Peak effort; no-talking zone


Teresa's 25-minute sculpting plan

Designed by Mary Horn, exercise physiologist at Miraval Tucson Resort & Spa in Tucson, Arizona

How it works Two or three times a week, warm up with a few minutes of easy cardio, then do 2 sets of 12 to 15 reps of each move in order without resting in between.

You'll need a stability ball, a pair of 5- to 10-pound dumbbells (adjust according to fitness level).

Squat with side raise

Works legs, butt, and shoulders

Stand with feet wider than shoulders and hold a dumbbell in each hand at sides, palms facing your body. Squat as you raise your arms out to each side to shoulder height. Slowly stand as you lower your arms and repeat.

Lunge with curl

Works legs, butt, and biceps

Stand with feet hip-width apart, and hold a dumbbell in each hand at sides, palms facing your body. Lunge forward with right leg as you curl the weights toward your shoulders. Stand as you extend your arms. Repeat.

Triceps kickback

Works triceps

Stand with right side next to a stability ball, feet staggered, right foot in front of left, and hold a dumbbell in your left hand. Bend over from your hips and place right hand on the stability ball. Bend left elbow 90 degrees so the weight is at your side, palm facing right. Keeping upper arm still, slowly extend left arm behind you (don't lock your elbow). Lower the weight toward the floor and repeat. Switch sides to complete set.

Shoulder press

Works shoulders
Hold a dumbbell in each hand next to shoulders, palms facing forward, and sit on a stability ball. Press the weights overhead, lower them, and repeat.

Chest fly

Works chest, shoulders, and core

Hold a dumbbell in each hand and sit on a stability ball. Walk your feet forward until only your head and upper back are supported, knees bent 90 degrees. Raise the dumbbells over your chest, palms facing each other and elbows slightly bent. Lower weights out to each side to shoulder level, elbows still slightly bent. Return to start position and repeat.

Pullover

Works back and core

Hold one dumbbell in both hands and sit on a stability ball. Walk your feet forward until only your head and upper back are supported, knees bent 90 degrees. Extend your arms straight behind you, elbows framing ears. Lift the weight until it's over your chest. Lower arms to starting position and repeat.

Row

Works back

Hold a dumbbell in each hand and lie facedown on a stability ball, legs extended behind you and arms extended toward the floor. Bend your elbows, bringing the weights toward your chest. Extend your arms and repeat.

Alternating crunch

Works core

Hold one dumbbell in both hands in front of your chest, elbows pointing out to sides, and sit on a stability ball. Walk your feet forward until only your head and upper back are supported, knees bent 90 degrees. Crunch up and rotate right shoulder to the left. Return to start position, then crunch up and rotate left shoulder to the right to complete 1 rep. Continue, alternating sides.

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