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The 21-Day Total-Body Makeover Workout

Tone all over with our 21-day, total-body turnaround plan.
Atlas Squat Atlas Squat

Targets: Chest, arms, butt, and quads

-- Stand with feet slightly wider than shoulder-width apart and hold medicine ball overhead between hands, squeezing palms into ball to engage arm muscles.

-- Keeping ball overhead throughout, lower slowly into a squat with thighs parallel to floor and knees bent 90 degrees.

-- Return to start.

-- Start with 2 sets of 8 to 12 reps.