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A good workout is one that strengthens and stretches all your major muscles. This 23-move workout from top trainer Joel Harper fits that description perfectly. The healthy rewards: more muscle tone, a higher metabolism, stronger bones, and a healthier and more flexible body that allows you to handle the rigors of life. And you can choose the results you want:
- If you simply want to tone and firm your muscles without making them big, use light weights (or none at all), do the number of reps recommended here, and do them quickly.
- If you want to strengthen and bulk up your muscles, use a weight that you cannot lift more than 12 times with each exercise, and work slowly.
Before starting any exercise, always look down to make sure that your toes are lined up. This will help prevent favoring one side and overstressing your knees. Good breathing is also vital. If you catch yourself holding your breath, count your repetitions out loud -- it will keep you breathing normally.
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1. Swimming (Warms up shoulders)
Stand with feet together, weights in your hands, arms and shoulders relaxed. “Swim” your shoulders backward 10 times, then forward 10 times: When your right shoulder is up, your left shoulder is down; when your right shoulder is forward, your left is back. Try to get a full range of motion. Resist bending your elbows, and keep your arms relaxed. Do 10 times in each direction.
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2. Shrugs (Strengthens trapezoid muscles and shoulders)
With weights in your hands, keep your arms relaxed and hanging down throughout the movement. Lift your shoulders up toward your ears as high as you can, then slowly lower them. Focus on moving only your shoulders; don’t jut out your chin. Work up to 40 shrugs.
Advanced: Do it while balancing on your toes.
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3. Lateral Raises (Strengthens shoulders and arms)
Holding weights, bend arms to form a 90-degree angle, keeping elbows at your sides and knuckles facing forward. Keeping elbows bent and knuckles forward, raise arms out to sides at shoulder height, then lower them back to sides. Work up to 20 repeats.
Advanced: Balance on one foot and do 10–20 times; switch feet and repeat.
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4. Field Goal (Strengthens rotator-cuff muscles, arms, and shoulders)
Holding weights, start in the up position of Lateral Raise. Lift hands up and back until in line with your head, knuckles up. Lower to starting position. Throughout, keep elbows in line with your shoulders. Don’t let your shoulders scrunch up toward your ears. Work up to 20 repeats.
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5. Shoulder Press (Strengthens shoulders)
Holding weights, start in the up position of Field Goal. Push your arms straight up, then lower to shoulder height again. Exhale on the way up, and inhale on the way down. Keep your knuckles up (palms forward) throughout. Tighten your stomach to prevent arching your back. Work up to 20 repeats.
Advanced: After 20 repeats, hold the up position for 30 seconds.
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6. Hug Yourself (Stretches shoulders, arms, and upper back)
Cross your arms high in front of you, reaching back as far as you can toward your shoulder blades. Relax your elbows down and take deep breaths, expanding the back muscles as much as possible. Then, try to reach even further back to increase the stretch. Uncross your arms, shake them out, reverse arms, and repeat.
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7. One-Arm Row (Strengthens upper back and arms)
Holding a weight in your right hand, put your left foot forward, bend both knees, and rest your left hand on your thigh (or a sturdy chair if you need additional support). While keeping a straight line from the top of your head to your tailbone, use your back muscles to lift and lower your right elbow. Barely rub your right side when lifting; stretch all the way back down when lowering. Resist rocking from side to side. Work up to 50 times; reverse sides and repeat.
Advanced: Work up to 100 times each side.
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8. Kickbacks (Strengthens triceps muscles)
Start in same body position as One-Arm Row. Leaving your elbow in the up position, “kick” the weight backward while twisting your palm toward the ceiling, then bring forward. Keep elbow up, and breathe normally throughout. Work up to 50 times; reverse sides and repeat.
Advanced: Work up to 100 times each side.
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9. Vogue (Stretches triceps, shoulders,
and upper back)
Extend one arm across your chest, palm facing backward. Hook other arm underneath it, elbow bent, fingers pointing to the ceiling, and use it to pull your straight arm backward. Hold for 15 seconds; reverse arms and repeat. Breathe deeply throughout stretch. Resist raising shoulders up toward your ears; shoulders should be level and even with each other.
Advanced: Look in the direction straight arm is pointing, and twist your entire body in that direction.
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10. Obliques (Strengthen and stretch sides of torso)
Holding weights, simultaneously lift the right weight as close as you can to your right armpit -- bending elbow toward ceiling -- and lower the left weight toward your left ankle. Then, lower the right weight and lift the left one. Throughout, keep your chest lifted and eyes straight ahead. Curve your spine from side to side to increase movement. Work up to 20 times each side.
Advanced: Work up to 100 times each side.
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11. Ballet Stretch (Stretches sides)
With legs apart and toes pointed to sides, put right hand on your waist, and raise your left hand above your head like a ballerina. Press your hips slightly to the left with your right hand, and reach your left hand to the right, palm down. Hold for 10 seconds, and then switch sides. Do twice each side. Throughout, keep your knees slightly bent, and breathe deeply, expanding your rib cage.
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YOU: The Owner’s Manual Workout continued on next page . . .
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