Goddess Workouts for Every Body Type

Real Women: Your Body Type

Every woman's body is different. How would you describe yours?

"I'm like the planet Saturn -- there's a big ring around my middle!"

"I'm like one of those Firecracker Popsicles --I get gradually larger down below!"

"I'm like a bamboo plant --I've got bumps in my front and back."

"My body is skinny all over, like one of those pool noodles."

Getting leaner and healthier, no matter what nickname you give your body shape, means figuring out where you store fat and how quickly you build muscle, explains Kimberly Spreen, fitness director for Life Time Fitness health clubs in Eden Prairie, Minnesota. To use her plan, based on four basic body types, find your shape on the next page. Do the six base moves, plus two additional customized exercises, then follow the weekly plan designed just for your shape. Do the given number of sets and reps along with the recommended cardio program. In just four weeks, you'll start to lose flab and build definition where you need to most.

First, find the Goddess Type to match your shape and workout goals.

What's Your Goddess Type?

You have an angular frame that's narrow through the hips, torso, and shoulders.
Typical flab zone: None. You often have a hard time gaining weight or adding muscle.
Goal: Build muscle all over.

You have thin arms and legs and an ample middle.
Typical flab zone: Midsection. You tend to gain weight easily, especially around the middle, and build muscle quickly.
Goal: Shed ab fat, sculpt lean muscle all over.

You have a petite upper body and a heavier lower half.
Typical flab zones: Hips, thighs, and butt. You have a hard time building muscle in your upper body but put on fat and muscle easily down below.
Goal: Add definition to upper body, lose fat in lower body.

You have wide shoulders and hips and a narrow waist.
Typical flab zones: Upper and lower body. You tend to gain weight and add muscle evenly in arms, chest, hips, legs and butt.
Goal: Lose fat all over.

Moves for All Types: 1-3

Begin with these six moves, designed for all body types.

Works legs, butt, abs
Hold dumbbells at sides. Lunge forward with right leg, bending knee 90 degrees. Push right foot back toward center, balancing for 1 count. Step back with right foot into a reverse lunge, then balance again at center. Repeat to complete set. Switch sides.

Works chest, abs
Sit tall on floor with knees bent, feet down, holding dumbbells. Lean back slightly from the hips, abs tight, extending arms in front with palms facing each other. Slowly bring arms out to shoulder level while lowering torso about 45 degrees to floor. Return to start, bringing weights to center. Repeat.

Works upper back, abs
Stand with feet hip-width apart, holding dumbbells at sides. Lifting right leg behind you, hinge forward at the hips until torso is parallel to floor; keep arms extended with palms facing each other. Draw elbows toward ribs with arms close to sides. Straighten arms and repeat. (To modify, keep right toes on floor.)

Moves for All Types: 4-6

Works legs, shoulders
Stand with feet shoulder-width apart, toes pointing out toward corners, holding weights near shoulders, with elbows bent and palms facing each other. Lunge to left side with left foot while pressing right arm above head. Return to center and repeat on right side, pressing left arm up. Continue, alternating sides.

Works biceps, shoulders
a. Stand with feet shoulder-width apart, arms extended, holding weights with palms up. Slowly curl weights toward shoulders; lower to start. b. On your next rep, rotate arms so palms face down, then lift arms to shoulder level, keeping elbows slightly bent. Lower and repeat biceps curl/front-raise combo.

Works triceps, legs, butt
Stand with feet hip-width apart, arms holding weights at sides with palms in. Lifting right leg behind you, squat down 45 degrees on left leg, hinging forward at the hips and drawing elbows near ribs. Extend arms behind you, keeping elbows near sides. Bend elbows to bring weights toward shoulders. Repeat kickback. Do half the reps on left leg, then half on right leg.

Now, select your body type from the list below to personalize your workout plan:

Goddess Type 1

Your Workout Fix: These exercises will add shape to your butt, sculpt your chest, and define your arms and shoulders. Do 3 sets of 6 to 8 reps for each exercise. Since you may be naturally lean, do 30 to 45 minutes of the cardio of your choice three times a week with a focus on maintaining health more than burning calories.

Works legs, butt
Stand with feet shoulder-width apart, holding weights near shoulders. Squat down, bringing your thighs parallel to the floor, keeping your weight centered over your heels. Try to touch your elbows to your knees at the lowest point of the squat. Return to starting position, pushing through your heels as you stand.

Works chest, shoulders, arms
Lie faceup on a ball, bench, or step (or at home atop a large sofa cushion), holding weights with arms extended and palms forward. Bend elbows out toward sides until arms are at chest level; press back to start and repeat.

Monday: Strength-train.
Tuesday: Off
Wednesday: Walk or jog briskly outside or on a treadmill at 3.5 to 6.0 mph and 5% incline for 30 minutes; strength-train.
Thursday: Challenge yourself with your favorite cardio workout, 45 to 60 minutes.
Friday: Strength-train.
Saturday: Off
Sunday: Walk for 30 to 45 minutes at a brisk pace (4.0 to 4.2 mph); work up to 1 hour.

Goddess Type 2

Your Workout Fix: These compound moves will help tone your abs while adding definition to your arms and legs. Because you also put on muscle easily, stick with moderate weights, doing 3 sets of 12 to 15 reps for each exercise. To blast fat, especially around the belly, do at least 3 to 5 days of cardio a week, working at a moderate to vigorous pace for 30 to 45 minutes.

Works legs, butt, abs, chest, shoulders, arms
Stand with feet hip-width apart. Touch hands to floor, then jump back into a full push-up position. Do 1 push-up (on knees if necessary), then jump feet back between hands. Repeat.

Works legs, butt, abs, chest, shoulders, arms
Stand with feet hip-width apart. Touch hands to floor, then jump back into a full push-up position. Do 1 push-up (on knees if necessary), then jump feet back between hands. Repeat.

Monday: Walk briskly (4.2 mph) for 45 to 60 minutes; strength-train.
Tuesday: Do intervals: After warming up, alternate between 0% and 10% incline on treadmill for 2 minutes each, or find a moderately steep hill. Repeat 5 times; cool down.
Wednesday: Do any cardio, 30 to 45 minutes.
Thursday: Walk briskly (3.8 to 4.0 mph) at 5-10% incline for 45 minutes; strength-train.
Friday: Do any cardio, 30 to 45 minutes.
Saturday: Strength-train.
Sunday: Off

Goddess Type 3

Your Workout Fix: Use heavier weights and fewer (6 to 8) reps for your upper-body moves to build muscle and create symmetry with your lower half; stick with lighter weights and higher (12 to 15) reps to sculpt lean muscle in your lower-body trouble zones. Do 3 sets for each exercise. In addition, do cardio about 5 times a week to blast excess lower body fat; choose activities like kickboxing and rowing that burn calories while building upper-body endurance.

Works shoulders
Stand with feet hip-width apart, holding weights with palms facing each other. Lift arms out to sides to shoulder height, keeping slight bend in elbow and pinkies higher than thumbs. Lower and repeat.

Works legs, butt, back
Stand with feet hip-width apart, arms at sides. Step out to left side with left foot and squat down, keeping body weight over heels. Bring right foot to meet left (not shown). Now lunge behind you with left foot, hinging forward from waist to touch right ankle or top of foot with both hands. Return to start and repeat on opposite side.

Monday: Walk outside or on treadmill at a 5 to 10% incline, 3.8 to 4.0 mph, 45 minutes.
Tuesday: Do any cardio for 45 minutes; strength-train.
Wednesday: Off
Thursday: Do any cardio for 45 to 60 minutes; strength-train.
Friday: Run/walk intervals: Run 3 minutes, walk 2 minutes. Repeat 6 times; cool down.
Saturday: Do any cardio for 45 minutes.
Sunday: Strength-train.

Goddess Type 4

Your Workout Fix: Because you tend to gain muscle easily, you'll see an increase in both strength and endurance even when you're using moderately heavy weights. Do 3 sets of 10 reps for each exercise. To burn fat, try doing a circuit workout that combines your strength plan with some cardio bursts such as jumping jacks, knee lifts, or jogging in place.

Works shoulders, arms
Stand with feet hip-width apart holding weights with palms down. Raise arms to shoulder height; pause for 1 count, then continue to lift arms overhead (not shown). Rotate arms so palms face each other and bend elbows, lowering weights behind head. Straighten arms; return to starting position and repeat.

Works legs, butt, obliques
Stand with feet hip-width apart and weights near shoulders, palms in. Lunge behind you with left leg (not shown). Return to starting position, lifting left knee; rotate torso to left. Lower and repeat on right side.

Monday: Circuit-train. Do your strength workout, but add a 2-minute cardio burst (jumping jacks, etc.) between each move.
Tuesday: Walk at 4.0 mph for 45 minutes, or run at 6.2 mph for 30 minutes.
Wednesday: Off
Thursday: Do any cardio, 30 to 45 minutes; strength-train.
Friday: Off
Saturday: Circuit-train (see Monday).
Sunday: Do any cardio, 45 to 60 minutes; include several sets of 30-second sprints.

Originally published in FITNESS magazine, November 2006.