Goddess Workouts for Every Body Type

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.