2008 Bikini Body Countdown Month 5

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How it works Warm up with any type of cardio for 8 minutes: Do 2 minutes at an easy pace, 4 minutes at a moderate intensity, and 2 minutes at hard (almost breathless). Perform the exercises as a circuit, doing one set of 8 to 12 reps of each move in order without resting. Do 3 circuits total, resting 40 seconds between circuits. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights.

You'll need a 5- to 8-pound medicine ball, a medium resistance band, a set of 5- to 8-pound weights, and a stability ball. A mat is optional.

The Plan

Jack and press Works legs and shoulders
Jumping bean row Works legs, butt, biceps, and back
Dead lift with hold Works back, butt, and biceps
Wall row Works legs, back, and biceps
Free-fall bridger Works butt, back, and shoulders
Angled push-up Works abs
Fingers-to-knees sit-up Works butt, hamstrings, back, and shoulders
Ball mountain climber Works chest, triceps, shoulders, and abs

TORCH THE CALORIES
This month, your goal is to do a total of 150 minutes of cardio exercise a week (it's up to you how you break it up and what kind of activity you do, but see below for an easy example). Spend 90 minutes of that time at a Rate of Perceived Exertion (RPE*) of 5 to 6 or at 70 to 80 percent of your max heart rate (220-your age = your max heart rate, or MHR). Spend the remaining 60 minutes at an RPE of 7 to 8 or 80 to 85 percent of your MHR.

[* At an RPE of 5-6, you should be able to maintain a conversation as you exercise without gasping for breath. At an RPE of 7-8, you should be breathing hard, but not completely out of breath.]

55-MINUTE PLAN

Time(minutes)	What to do	RPE
0-5	Warm up, gradually increasing the intensity	4-5
5-10	Maintain moderate intensity	5
10-20	Increase intensity to somewhat hard	7
20-30	Return to moderate intensity	5
30-40	Increase intensity to somewhat hard	7
45-50	Increase intensity to somewhat hard	7
50-55	Gradually cool down	5

Total time at 7-9 25 minutes
Total time at 4-6 30 minutes

40-MINUTE PLAN

Time(minutes)	What to do	RPE
0-5	Warm up, gradually increasing the intensity	4-5
5-10	Maintain moderate intensity	5
10-11	Increase intensity to somewhat hard	7
11-12	Increase intensity to hard	8
12-12:30	Increase intensity to very hard	9
12:30-14	Decrease intensity to somewhat hard	7-8
14-19	Return to moderate intensity	5
19-37	Repeat minutes 10-19 twice	5-9
37-40	Gradually cool down	4

Total time at 7-9 12 minutes
Total time at 4-6 28 minutes

35-MINUTE PLAN

Time(minutes)	What to do	RPE
0-5	Warm up, gradually increasing the intensity	4-5
5-15	Maintain moderate intensity	5
15-25	Increase intensity to somewhat hard	7
25-27	Return to moderate intensity	5
27-30	Increase intensity to hard	8
30-35	Gradually cool down	4

Total time at 7-8 13 minutes
Total time at 5-6 22 minutes

20-MINUTE PLAN

Time(minutes)	What to do	RPE
0-5	Warm up, gradually increasing intensity	4-5
5-10	Increase intensity to somewhat hard	7
10-12	Return to moderate intensity	5
12-17	Increase intensity to somewhat hard	7
17-20	Gradually cool down	4