getfit
B
A
B
A
5. CANCAN KICKBACK
Targets triceps, abs, hips, legs
A. Stand on left leg with right toes touch-
ing floor several inches in front of you,
holding a light weight in each hand, arms
extended slightly behind butt, palms
facing in.
B. Engage abs and lift straight right
leg to hip height as you simultaneously
press both weights up behind you, keeping
arms straight. (Lift arms as high as you
can without rounding back.) Quickly return
to start and repeat. Do 15 reps. Switch
legs; repeat.
FASTER CALORIE BLASTERS
BLASTER #1
Stairclimber MINUTES LEVEL
or elliptical
5 Warm up at resistance
machine
level of 3 or 4
5 5or6
5 6or7
10 8 or 9
5 6or7
5 3or4
Calories burned = 212 (elliptical); 273 (stair)
BLASTER #2
MINUTES LEVEL
Cycling (outdoor
5 Warm up at an easy
or stationary
level ( 10 to 12 mph)
bike)
2 Moderate effort
( 12 to 14 mph)
2 Easy
2 Moderately hard ( 14 to 16 mph)
2 Easy
2 Hard ( 16 to 19 mph)
2 Easy
1 Hard, then reverse the order
back to start
Calories burned = 277
*Calories burns are based on a 140-pound woman.
6. WOODCHOP PLIÉ
Targets arms, butt, hips, legs, inner and outer thighs
A. Stand with feet hip-width apart, toes pointed slightly out-
ward, holding a heavier weight in each hand. Bring both hands
over left shoulder, elbows bent, dumbbells near left ear.
B. Take a wide step out to the right with right foot, toes slightly
turned out, and sink into a plié squat (knees bent 90 degrees,
knees over ankles) as you lower weights diagonally to the
outside of right hip. (Beginners can take a shorter step out
to side.) Hold for 1 count and press off right foot to return
to start. Do 15 reps. Switch sides; repeat.
A
B
