Customized workouts

Workout 1: 10-Minute Butt Blaster

guidelines
For a quick, tush-toning workout, alternate cardio and strength moves that work your rear end. Warm up by doing 1 minute of light cardio activity. Do 1 butt-blasting cardio move (see * cardio moves here) followed by 1 lower-body (or upper/lower-body combo) strength move; repeat this superset 5 times, varying the exercises each time. End your workout with 30-second stretches for all your major muscle groups, with an emphasis on those of the lower body.

sample workout
Cardio: Side-to-side leap
Strength: Plié with rotated biceps curl
Cardio: Hamstring curl
Strength: Rear lunge
Cardio: Squat jump
Strength: Squat with knee lift
Cardio: Step-up
Strength: Push-up with alternating leg lift
Cardio: Split jump
Strength: One-legged squat with overhead press

Workout 2: 20-Minute Metabolism Booster

guidelines
Boost your heart rate and blast calories by doing 5 cardio/strength circuits that work both your upper and lower body. Warm up by doing 2-3 minutes of light cardio activity. Then do a circuit consisting of any 3 cardio moves, followed by 1 upper/lower-body combo strength move. Perform a total of 5 circuits. Do all 3 of the upper/lower-body combo strength moves we've prescribed on page 142 at least once. End your workout with 30-second stretches for all your major muscle groups.

sample workout
Circuit 1: Any 3 cardio moves, push-up with alternating leg lift
Circuit 2: Any 3 cardio moves, plié with rotated biceps curl
Circuit 3: Any 3 cardio moves, one-legged squat with overhead press
Circuit 4: Any 3 cardio moves, push-up with alternating leg lift
Circuit 5: Any 3 cardio moves, plié with rotated biceps curl

Workout 3: 30-Minute Total-Body Sculptor

guidelines
For maximum definition and toning of your entire body, perform 10 3-minute cardio/strength circuits. Warm up by doing 2-3 minutes of light cardio activity. Then do a circuit consisting of any 2 cardio moves followed by 1 strength move. Do 10 circuits total, varying your exercises each time. Be sure to include all 10 strength exercises we've prescribed in every workout. Occasionally change the order of your moves to add variety and bust boredom. End your workout with 30-second stretches for all your major muscle groups.

sample workout
Circuit 1: Any 2 cardio moves, plié with rotated biceps curl
Circuit 2: Any 2 cardio moves, rear lunge
Circuit 3: Any 2 cardio moves, one-legged squat with overhead press
Circuit 4: Any 2 cardio moves, bent-over row
Circuit 5: Any 2 cardio moves, squat with knee lift
Circuit 6: Any 2 cardio moves, five-time raise
Circuit 7: Any 2 cardio moves, push-up with alternating leg lift
Circuit 8: Any 2 cardio moves, kickback
Circuit 9: Any 2 cardio moves, one-legged double crunch
Circuit 10: Any 2 cardio moves, alternating knee twist