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You don't have to be Halle Berry to show off some seriously sexy curves -- but it helps to have her trainer. Enter Harley Pasternak, one of Hollywood's top fitness pros, with a workout plan designed to leave you streamlined and sculpted.
"The key is to concentrate as much on the back of your body -- which exercisers often ignore -- as the front," says Pasternak, author of 5-Factor Fitness (Putman, 2004). That means targeting the rear shoulders, upper back, hamstrings, glutes, and obliques, as well as the chest, quads, and abs.
You'll need light, medium, and heavy dumbbells (ranging from 5 to 15 pounds) and a bench. Do the moves three days a week, plus three to five bouts of short but intense cardio, and you'll be flaunting a firmer figure in six weeks!
No time for a long workout? Keep the intensity high and you can still burn significant calories in a relatively short period. "After warming up, you should be breathing fairly hard for most of the workout," says Harley Pasternak. If you were to speak, you'd talk mostly in phrases, not full sentences. Below, a few ways to blast upwards of 200 calories in 20 minutes.
|Fast walk or slow jog (5.0 mph)||216|
|Rowing Machine (150 watts)||230|
|Cross-Country Ski (5.0 mph||243|
|Stair Climber (general)||243|
|Stationary Bike (vigorous)||284|
In addition to the exercises here, focus on shaping your shoulders and upper back with strength moves like the lat pulldown, front and lateral shoulder raises and dumbbell rows, says celebrity trainer Harley Pasternak. Also try doing waist-cinching ab moves, such as trunk twists and "U" crunches, as well as 20 to 30 minutes of cardio three to five times a week to burn excess fat.The Right Plan for Your Fitness Level
Whether you're new to exercise or a seasoned pro, follow the guidelines to maximize results.Beginners
Strength: 2 sets of 15 reps per exercise
Cardio: Three 20-minute sessions per week
Strength: 3 sets of 15 to 20 reps per exercise*
Cardio: Four 20-minute sessions
Strength: 3 sets of 15 to 20 reps per exercise
Cardio: Four 20-minute sessions per week
Strength: 4 sets of 15 to 20 reps per exercise*
Cardio: Five 20-minute sessions
*After one month, increase weight by approximately 5 percent.
Originally published in Fitness magazine, January 2006.