Get Strong, Fit, and Fabulous in 4 Weeks

Strength Workout 1

Target: Quads, Glutes, Hamstrings, Shoulders

• Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms facing forward (not shown).
• Squat down, extending arms above head; stand up and lower arms to start.
• Repeat.

Keep it easy: Hold weights at sides.

Challenge yourself: Hold weights above head throughout the exercise.

Target: Triceps, Chest, Abs, Shoulders

• Get into a push-up position, with hands shoulder-width apart on a stability ball, back straight and abs pulled in.
• Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips.
• Push back to start and repeat.

Keep it easy: Do the move on the floor without the ball.

Challenge yourself: Raise a leg while doing the move.

Target: Hamstrings, Quads, Glutes

Stand with your back 2 to 3 feet away from a bench or sturdy chair. Place top of right foot on seat.

Bend left knee 90 degrees, keeping knee aligned with ankle. Hold 2 counts, straighten leg in 4 counts and repeat. Switch sides after 1 set.

Keep it easy: Do alternating lunges, no bench.

Challenge yourself: Hold dumbbells at sides while keeping back leg on bench.

Target: Shoulders, Hamstrings, Glutes, Quads

• Stand with weights in front of thighs, palms facing in.
• Squat down, dropping weights just above the knees.
• Draw weights up to your chest, as close to torso as possible (not shown).
• Stand straight, rotating palms to face forward, and press weights above head (not shown).
• Lower to start and repeat.

Keep it easy: Don't squat down; draw elbows up only toward shoulders.

Challenge yourself: Make the movement explosive as you pull the weights toward your chest and above your head.