The Workout:
Sunday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.
Tuesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Thursday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.
SET 1 Lift-off Lunge [10 to 12 reps per leg], Mermaid
SET 2 Pushup and Leg Raise [8 to 12 reps], Crossover Crunch
SET 3 Squat and Overhead Press, Plyo Plank
SET 4 Hundred on the Ball, Stacked Pushup
Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following
Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.
1. Lift-Off Lunge
Tones: Butt, thighs, shoulders, triceps, and core
Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .(B) Return to start. Repeat with your left leg.
10 to 12 reps per leg
To make the move more challenging, place your front foot on a step.
2. Mermaid
Tones: Core (especially obliques) and shoulders
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides.
8 to 10 reps
3. Pushup and Leg Raise
Tones: Shoulders, triceps, chest, and core
Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. (A) Return to start, and immediately contract your glutes as you lift your right leg off the ball. (B) Lower your right leg to the ball, then lift the left leg. That’s one rep.
8 to 12 reps
Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.
4. Hundred on the Ball
Tones: Core
Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B)
10 reps, 100 breaths per rep
5. Crossover Crunch
Tones: Core
Lie on your back with arms and legs outstretched so your body forms an X. (A) Contract your abs and raise your head, arms, and legs a few inches off the floor. Keeping them extended, simultaneously bring your left arm and right leg together over your abdomen. (B) Lower your limbs back to start. Repeat to the opposite side. That’s one rep. Alternate for a full set.
10 to 12 reps
To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only your arm and leg off the floor each time.
6. Stacked Pushup
Tones: Chest, shoulders, triceps, and core
Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders, left hand placed on a thick book, yoga block, or aerobic step with no risers. (A) Bend your arms and lower your chest until your arms are bent 90 degrees. (B) Straighten your arms and press up. Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the book. Repeat, this time crossing up and over to the right. Alternate throughout the set.
8 to 12 reps
7. Squat and Overhead Press
Tones: Butt, thighs, shoulders, triceps, and core
Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out. (A) Bend your knees and squat back, keeping your knees from extending over your toes. (B) Press back to the start position, turning your right palm forward and pressing the weight directly overhead. (C) Immediately lower into another squat, pulling your right arm back to the starting position. Stand again, this time pressing the left weight overhead. Alternate for a full set.
12 to 14 reps
8. Plyo Plank
Tones: Full body and raises heart rate to burn extra calories
Assume a standard pushup position, with your feet extended wider than shoulder-width apart. (A) Quickly hop your feet together and up toward the outside of your right hand. (B) Hop back to the starting position. Then repeat to the left side. Alternate for a full set.
8 to 12 reps
On the days that I'm not doing this strength/cardio workout, I'm going to be doing Yoga. (Monday, Wednesday, and Friday)
Ten Yoga Moves to do 3 times per week for optimal health. :D
1. Child's Pose
Stretches hips, quads, back
1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.
Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.
2. Downward Facing Dog
Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps
1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.
2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).
3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).
4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.
Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation
3. Warrior II
Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders
1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.
2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.
3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.
Why it is good for you
This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
4. Plank Pose
Strengthens arms, back, shoulders, core, quadriceps
1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.
Why it is good for you
Plank is a simple but challenging way to build upper body strength - it works all of the major muscles in your arms, back, and core and requires only your bodyweight.
5. Fierce Pose
Stretches spine; strengthens quadriceps, ankles, back
1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.
2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.
Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.
6. Tree Pose
Stretches hips, inner thighs; strengthens legs, spine, core
1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.
Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.
7. Garland Pose
Stretches low back, groin, hips, ankles
1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.
2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.
Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.
8. Boat Pose
Strengthens core, psoas, quadriceps
1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.
Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.
9. Bridge Pose
Stretches front of body; strengthens hamstrings, glutes
1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Toes point straight to the wall in front of you. Place arms straight along your sides, palms down.
2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Repeat 3 times.
Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.
10. Half Lord of the Fishes
Stretches hips, shoulders, back, neck; strengthens spine
1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).
2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.
3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.
Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.
Saturday: Do the warm-up/ cool down Seventeen Magazine exercise :)
I put a little bit of cinnamon on mine 
