The Warmup

Step Touches:

1 minute (page 24)

Arm Raises: 1 minute (page 25)

Simulated Jump Rope: 1 minute (page 26)

Shoulder Rolls: Forward 10 to 15 seconds; backward 10 to 15 seconds (page 27)

Neck Rolls:

30 seconds (page 28)

Marching in Place: Up to 5 minutes (page 29)

Upper-Body Exercises ■■■^■■^■■■■■■■■■i

Perform each exercise for one set, then repeat the entire routine for the second and third sets.

Biceps Curls: 3 sets, 10 to 12 reps each, seated on a stability ball (page 35)

Triceps Kickbacks: 3 sets, 10 to 12 reps each (page 38)

Dead Lifts:

Push-Ups:

3 sets, 10 to 12 reps each, without bending your knees (page 39)

Overhead Pullovers: 3 sets, 10 to 12 reps each (page 44)

Shoulder Presses:3 sets, 10 to 12 reps each (page 43)

Crunches: 3 sets, 10 to 12 reps each, with extra weight or on stability ball (page 53)

Wood Chops: 3 sets, 10 to Back Extensions: 1 set, 5 to

12 reps each side, with 8 reps each, with your hands medicine ball under your chin or extending

(page 64) your arms straight out in front

Crunches: 3 sets, 10 to 12 reps each, with extra weight or on stability ball (page 53)

Reverse Crunches: 3 sets, 10 to 12 reps each, with stability ball (page 58)

Half Roll-Ups: 1 set, 5 to 8 reps each, performing a Full Roil-Up (page 59)

Wood Chops: 3 sets, 10 to Back Extensions: 1 set, 5 to

12 reps each side, with 8 reps each, with your hands medicine ball under your chin or extending

(page 64) your arms straight out in front

Core

Perform each exercise for one set, then repeat the entire routine for the second and third sets.

Side Steps: 3 sets, 15 to 20 reps each side (page 78)

Wall Squats with Stability Ball: 3 sets, 10 to 12 reps each, decreasing pressure against the wall (page 75)

Side Lunges: 3 sets, 10 to 12 reps each side, holding dumbbells (page 77)

Lower-Body Exercises ■■■■¡^■■■■■■■■■■■■■■■■^

Perform each exercise for one set, then repeat the entire routine for the second and third sets.

Bridge Pose with Stability Ball: 2 sets, 5 to 8 reps each, with right leg only placed on stability ball for set 1, and left leg on ball for set 2 (page 82)

Wall Squats with Stability Ball: 3 sets, 10 to 12 reps each, decreasing pressure against the wall (page 75)

Side Lunges: 3 sets, 10 to 12 reps each side, holding dumbbells (page 77)

Calf Raises: 3 sets, up to 25 reps each, holding a dumbbell or doing Single Leg Calf Raises with the free leg wrapped around the exercising leg (page 79)

Calf Stretch: Hold 15 to 30 seconds each leg (page 91)

Triceps Stretch: Hold 15 to 30 seconds each side (page 95)

Low Back and Glute Stretch: Hold 15 to 30 seconds each side (page 98)

Quad Stretch: Hold 15 to 30 seconds each side (page 96)

Child's Pose: Hold 15 to 30 seconds (page 97)

Hamstring Stretch: Hold 15 to 30 seconds (page 92)

Hip Flexor Stretch: Hold 15 to 30 seconds each side (page 94)

Low Back and Glute Stretch: Hold 15 to 30 seconds each side (page 98)

Hamstring Stretch: Hold 15 to 30 seconds (page 92)

One-Arm Reach-Across: Hold 15 to 30 seconds each side (page 93)

Quad Stretch: Hold 15 to 30 seconds each side (page 96)

Child's Pose: Hold 15 to 30 seconds (page 97)

It's fine to add in some pure cardio exercise such as walking or jogging week by week, too—anything that gets your heart rate up and lets you keep it there for at least 20 minutes. This can be as simple as walking around the block in your neighborhood. Trainer Bob Harper says, "Take little steps—something you can easily manage. This will give you a sense of accomplishment that will make you come back for more."

Although our circuit routine is aerobic, you can obtain added fat-burning power with two or three cardio sessions a week. Cardio increases fat-burning enzymes in your body. You need those enzymes if you want to get leaner. Plus, cardio builds your oxygen-processing capacity. Fat is burned only when there's adequate oxygen around.

Be sure to choose an activity you enjoy doing, too, so that you can stick to it. Another consideration is how the aerobic activity stimulates certain parts of your body. For example, if you need better development in your lower body, think about walking, jogging, or even running. All three are lower body activities. Swimming, on the other hand, is an upper body aerobic activity. Or you might mix up your cardio work, doing different types of exercise—a method called cross training—to work more of your muscles and give you variety to prevent burnout.

Another tip from the Biggest Loser trainers and contestants: If you do cardio on the same day as circuit, do it after your circuit training. This sequence accentuates fat loss. Following your circuit routine, your body is low on stored carbohydrates (glycogen). Consequently, your body will tap into its fat stores to help burn energy.

So consider building some cardio into your schedule. Here is what your weekly workout plan might look like:

Sunday

Rest Day

Monday

Circuit and Optional Cardio

Tuesday

Cardio

Wednesday

Circuit and Optional Cardio

Thursday

Rest Day

Friday

Circuit and Optional Cardio

Saturday

Cardio

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