30-day total body makeover plan
Schedule
For the next month, do all 6 exercises in the order listed 2-3 times per week, taking a day off between workouts. Aim to complete the maximum recommended sets and reps by the end of the month, and be sure to use more resistance as you get stronger.
Warm-up
Begin and end each workout with 5-10 minutes of low-intensity cardio activity. If you're in the gym, you can use any piece of cardio equipment you choose. If you're at home, take a walk, climb stairs, jump rope or march in place.
Cool-down
End with stretches for all your major muscle groups, holding each stretch for about 30 seconds without bouncing.
To progress
For an extra challenge, do 1 set of each move in the order listed (1 circuit) without resting between sets; repeat the circuit 2-3 times total.
Heart action
To build endurance (and burn lots of calories), follow the Cardio Plus program in conjunction with this strength plan.
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