7. HANDS-UP FRONT
TO REAR LUNGE
Targets shoulders, butt, legs
SEE THE VIDEO
of this workout at
www.fitnessmagazine
A. Stand with feet hip-width apart,
.com/slimmer.
holding a lighter weight in each hand
straight overhead, palms facing
forward. Keeping arms overhead
throughout, lunge forward with right
leg, right knee bent 90 degrees and
aligned over ankle, left knee bent
90 degrees toward floor.
B. Quickly push off with right foot
and immediately step it backward
into a rear lunge to complete 1 rep.
(Beginners can return to standing
position between lunges.) Do
15 reps. Switch legs; repeat.
BLASTER #3
Power-walk
or jog
MINUTES LEVEL
5 Moderate walk ( 3 mph )
5 Moderately fast walk
( 3. 5 to 4 mph)
5 Power-walk or jog ( 4. 5 to
5 mph)
5 Moderate walk ( 3 mph)
5 Power-walk or jog ( 4. 5 to
5 mph)
5 Moderately fast walk
( 3. 5 to 4 mph)
5 Moderate walk ( 3 mph)
Calories burned = 161 (walking); 191 (jogging)
8. MODIFIED
WEIGHTED
HUNDRED
Targets abs, deltoids, lower back
B
A. Sit on floor with knees bent, feet
flat, holding a heavy weight in each
hand, palms facing floor. Lean torso
back 45 degrees and lift arms for-
ward, keeping them straight, about
a foot off floor so weights are on
either side of thighs.
B. Keeping abs tight and back
straight throughout, pulse weights
up and down 1 inch—that’s 1 rep.
Do 20 reps. (Build up to 40,
depending on your fitness level.)
A 93
FITNESSMAGAZINE.COM | MAY 2009
