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.

Front Raise with Triceps Press

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.

Reverse Lunge with Rotation

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.

Your Workout Plan

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.