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YOU: The Owner's Manual Workout

By RealAge

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

dumbbells you the owners manual workout (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.

2. Shrugs

dumbbells you the owners manual workout (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.\r\n\r\nAdvanced: Do it while balancing on your toes.\r\n

3. Lateral Raises

lateral raises, deltoids you the owners manual workout (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. \r\n\r\nAdvanced: Balance on one foot and do 10–20 times; switch feet and repeat.\r\n

4. Field Goal

rotator cuff you the owners manual workout (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.

5. Shoulder Press

shoulder press you the owners manual workout (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. \r\n\r\nAdvanced: After 20 repeats, hold the up position for 30 seconds.\r\n

6. Hug Yourself

stretches 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.

7. One-Arm Row

strength training exercise 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. \r\n\r\nAdvanced: Work up to 100 times each side.\r\n

8. Kickbacks

strength training exercise 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. \r\n\r\nAdvanced: Work up to 100 times each side.

9. Vogue

stretches 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. \r\n\r\nAdvanced: Look in the direction straight arm is pointing, and twist your entire body in that direction.\r\n

10. Obliques

oblique muscles, stretches 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. \r\n\r\nAdvanced: Work up to 100 times each side.\r\n

11. Ballet Stretch

oblique muscles, stretches 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.

12. Ballet Squat

free weights, squat ballet squat (Strengthens buttocks and legs) Holding weights, assume an extreme version of “second position” in ballet -- feet more than shoulder-width apart, toes pointed to sides. Keeping arms straight but relaxed, bring hands together (palms facing), and lower your body as far as you comfortably can -- be sure your knees stay over your ankles, not your toes. Stop when your thighs are parallel to the ground. Lift your body back up, keeping your knees slightly bent. Throughout, maintain a straight line from the top of your head to your tailbone -- don’t lean forward. Work up to 25 repeats.

13. Weeping Willow Stretch

stretches weeping willow stretch (Stretches hamstrings, calves, and back) Starting with your feet in the same position as the Ballet Squat, bend forward and drop both hands toward your right ankle. Relax your upper body, and let your head dangle loosely, releasing the tension in your neck. Keep your legs straight; don’t bend your knees in an effort to touch your toes. Hold for 20 seconds; switch sides and repeat.

14. Side Leg Lift

leg lifts side leg lift (Strengthens buttocks and legs) With weight in right hand, and left hand on waist, stand with feet together, toes aligned. Rest weight against right thigh, bend right knee, and lift right leg out to side, pushing weight out to side with it. Bring thighs together, then repeat. If you have trouble balancing, move waist hand to a wall. Work up to 25 times each leg. \r\n\r\nAdvanced: Work up to 50 times each leg.\r\n

15. Calf Stretch

calf stretches calf stretch (Stretches, uh, calves) With your hands on your waist, step about 3 feet forward with your right leg. Keeping your left heel on the ground, gently bend your left knee toward your left toe to stretch your left calf. Keep your chest up and eyes straight ahead. Hold for 15 seconds; reverse legs and repeat.

16. Airplane Stretch

hip flexor, hip stretch airplane stretch (Stretches hips and hamstring muscles on backs of thighs) Sit on a sturdy chair, and rest your right ankle on your left knee. Then, rest your right hand on your right ankle and your right elbow on your right knee. Lean forward, and press your lower back toward your right calf while keeping your back straight. Look straight ahead. Hold for 15 seconds; reverse sides and repeat.

17. French Curl

bicep curl french curl (Strengthens biceps muscles in upper arms) Sit on a sturdy chair, legs apart. Holding weight in right hand, rest your left palm on right thigh, slightly above knee. Rest your right elbow inside your right knee, then straighten your right arm, lowering weight toward the ground; then bend arm, raising weight back up. Work up to 25 times; reverse sides and repeat.

18. Going to Jail

stretches going to jail (Stretches arms and chest) Sit sideways in a sturdy chair, reach arms behind you at tailbone level, and lace fingers together with knuckles away from you. Keeping arms straight and chest up (don’t hunch forward), lift arms as high as you comfortably can. Breathe deeply, expanding your rib cage, and hold for 20 seconds.

19. Tree Hug

free weights tree hug (Strengthens chest and arms) Lie on your back, knees bent, feet flat on the floor, arms out to the sides, holding weights. Raise weights toward the ceiling, palms facing, keeping hands above your shoulders -- pretend you’re hugging a tree. Lower weights back to sides, but just until elbows touch floor. Work up to 50 raises. \r\n\r\nAdvanced: Do Tree Hugs with your legs up, feet directly above your hips.\r\n

20. Tailbone Lift

abdominal crunch, abs tailbone lift (Strengthens lower abdominal muscles) Lie on your back with fingers laced behind your head as a pillow. Raise your legs as straight as you can above your hips. Lift your tailbone about 1 inch off the ground, slowly lower it back down, and then lift again. Don’t allow your chin to press into your chest; leave a tennis ball’s distance between the two. Work up to 25 lift-lowers, keeping legs raised throughout. \r\n\r\nAdvanced: Simultaneously lift tailbone and shoulders, always resting head in your hands, so your neck stays relaxed.\r\n

21. One-Legged Crunch

core muscles, abs one legged crunch (Strengthens core muscles) Lie on your back with fingers laced behind your head, knees bent, and feet flat on the floor. Lift your right leg straight up toward the ceiling, ankle bent. Using your abs, lift your upper body toward your right toe. Pretend there‘s a string in your belly button that is pulling your stomach down toward the ground. Cradle your head in your hands as if it were an egg, and keep your neck relaxed. Work up to 25 times each leg. \r\n\r\nAdvanced: Straighten the lower leg and keep it 1 inch off the ground throughout.\r\n

22. Side Crunch

core muscles, abs side crunch (Works entire core) Lie on your back with fingers laced behind your head, knees bent together and twisted to one side, resting on floor. Lift your upper body up, keeping your chin a tennis ball’s distance from your chest. Focus on pulling your belly button toward your spine. Work up to 25 lifts; twist legs to other side and repeat. \r\n\r\nAdvanced: Keep bent legs 1 inch off the ground, and lift your upper and lower body each time.\r\n

23. Sun in Eyes

stretches sun in eyes (Stretches abs and chest) Stand on your knees, lace your fingers, and place knuckles against your forehead. Lift your right elbow toward the ceiling as high as you can, away from your right knee, and press your right hip slightly forward. Hold for 10 seconds, taking deep breaths to release any tight muscles. Reverse sides and repeat.

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