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The 21-Day Total-Body Makeover Workout

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

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Total Body Workout
Sophie Pangrazzi
KAREN PEARSON
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How This Workout Works

Our supershaper workout delivers wow effects that will keep you hooked. "In less than a month you can not only sculpt a new body but, more important, change your exercise attitude," says trainer Marco Borges, author of Power Moves, who shares the exercises that his A-list clientele, including Beyonce, swear by. The magic in Borges's mix comes from eight allover toners plus a dose of cardio on most days. "A five-days-a-week commitment is the key to both quick weight loss results and making a routine stick," Borges says; luckily, his "no excuses" session on the following pages is seriously habit-forming. Each week you'll add sets and reps of the sculpting moves and 10 minutes to your cardio workouts (just follow the "Your 21-Day Transformation" cheat sheet on the next slide). All you need to get rolling is a 5- to 10-pound medicine ball or a dumbbell of the same weight.

Download the video to your smartphone or portable media player

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Your 21-Day Transformation Plan

WEEK 1

Mind: "Dedicate five minutes a day to keeping an exercise journal, noting how you feel after each workout or how you stay active," Borges says. Seeing yourself achieve daily goals builds momentum.

Body: Do two sets of 8 to 12 reps per move twice a week on nonconsecutive days and 25 to 35 minutes of cardio five days a week.

WEEK 2

Mind: Plan ahead. Rather than wait for a break in your day to exercise, schedule it the night before.

Body: Do three sets of 8 to 12 reps per move three times a week and 35 to 45 minutes of cardio five days a week, performing cardio first on weight-lifting days.

WEEK 3

Mind: Find solutions, not excuses. If you don't have time for a full session, break it into 10-minute bits. "Once you've started, it's easier to keep going than it is to quit," Borges says.

Body: Do three sets of 15 to 20 reps per move three times a week and 45 to 55 minutes of cardio five days a week, performing cardio first on weight-lifting days.

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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.

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Pike Push-Up

Targets: Shoulders, back, chest, arms, and abs

-- Start on all fours, toes curled under, then move into downward dog position: Press hips toward ceiling, straightening legs and walking hands slightly forward until body forms an inverted V. (Keep heels flat on floor.) MAKE IT HARDER: Begin in inverted V position with feet on a step or bench.

-- Slowly bend elbows to lower torso about 4 inches toward floor. Press up to return to downward dog.

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

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Lunge Twist

Targets: Abs, obliques, butt, hips, and legs

-- Stand with feet hip-width apart, holding ball between palms in front of hips.

-- Lunge forward with left leg, bending both knees 90 degrees as you rotate torso to left and raise ball diagonally overhead with arms extended.

-- Rotate back to center and lower ball; then step left leg back to return to start position. Switch sides and repeat to complete 1 rep.

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

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Sit and Touch

Target: Abs

-- Lie faceup on floor with knees bent and feet flat, holding ball between palms with arms extended on floor behind head.

-- Curl head and shoulders off floor, raising ball overhead and then in front of you as you sit up.

-- Briefly place ball on floor between feet; then return to start position, raising ball overhead as you lower torso to floor.

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

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Iron Sumo

Targets: Shoulders, arms, butt, and quads

-- Stand with feet slightly wider than shoulder-width apart, toes turned out slightly, and hold ball between palms in front of chest, elbows bent by sides.

-- Lower into squat, bending knees 90 degrees, until elbows tap knees.

-- Squeeze glutes and legs to return to start position.

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

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Reverse Lunge Press

Targets: Chest, arms, abs, butt, and legs

-- Stand with feet hip-width apart, holding ball between palms in front of chest, elbows bent by sides.

-- Lunge back with right leg, bending both knees 90 degrees; then extend arms to press ball diagonally overhead.

-- Bring ball back by chest and return to start position. Switch sides and repeat to complete 1 rep.

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

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Single-Leg Resisted Curl

Targets: Biceps, abs, and legs

-- Stand with feet hip-width apart and hold ball in right palm by right side, left palm pressing down on top of ball. Lift bent right knee to hip level in front of you. (If using a dumbbell, simply hold it in right hand by side, palm facing forward.)

-- Keeping knee raised and pressing down with left hand throughout, curl ball to shoulder and then lower it by side.

-- Start with 8 to 12 reps. Switch sides and repeat. Do 2 sets.

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Crank Plank

Targets: Abs and obliques

-- Start in side plank position: Lie on floor on right side with feet stacked, place right palm on floor directly in front of right shoulder, and press up until right arm is extended. (Keep a slight bend in right elbow as body forms a straight line from head to toes.) MAKE IT EASIER: Instead of stacking feet, place side of left foot on floor in front of right foot for a wider base of support.

-- Bring left hand to touch behind head, elbow bent out to side. Keeping hips stacked, slowly rotate torso to bring left elbow toward right arm.

-- Rotate torso to return to side plank.

-- Start with 8 to 12 reps. Switch sides and repeat. Do 2 sets.

Originally published in FITNESS magazine, March 2011.

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What do you think? Review this slideshow!

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enjolicook55523 wrote:

This workout has made me lose 3.5 pounds when I thought that I had plateaued in my weight loss. I feel stronger, toner, and more confident than I have in years! I also made sure that I ate the appropriate amount of protein and drank the right amount of water for my body weight. I would recommend this plan to anyone who wants to tone all over (and be incredibly sore from all of the squats and lunges :) )

11/5/2013 12:02:06 AM Report Abuse
pauletta143 wrote:

@DeninM: If you put your top foot down in front of you (say, if you're on your left arm, you can place your right foot on the floor in front of your left) as an alternative!

8/27/2011 04:57:05 PM Report Abuse
clairewuxi wrote:

@slapthefatcat LOL your hilarious (:

5/21/2011 10:02:02 AM Report Abuse
clairewuxi wrote:

When the workout say "cardio", does it mean any kind of cardiovascular exercise will do? Thanks!

4/29/2011 02:10:04 AM Report Abuse
anonymous wrote:

What do you do after the 3 weeks? Continue week 3 indefinitely?

4/8/2011 06:13:53 PM Report Abuse
KTDorsett wrote:

The girl looks familiar, who is she? Where have I seen her before?

4/7/2011 03:43:56 PM Report Abuse
saeki.maasa wrote:

The download link works fine.

3/31/2011 09:04:58 PM Report Abuse
shardsofglass44 wrote:

This is the same workout they posted a month ago, but under a different name. It works pretty well. I just wish they kept it the same name. I lost a certain move and couldn't find it :(

3/28/2011 08:57:13 AM Report Abuse
francine.burge wrote:

The download doesn't work. This site is so buggy. I've also never been able to enter any of the daily sweepstakes. The links send me in circles.

3/23/2011 01:23:47 PM Report Abuse
francine.burge wrote:

The download doesn't work. This site is so buggy. I've also never been able to enter any of the daily sweepstakes. The links send me in circles.

3/23/2011 01:23:29 PM Report Abuse
francine.burge wrote:

I'm with yeyans415128. That download does not work. I've found MANY buggy items on this site. Like not being able to enter the sweepstakes.

3/23/2011 01:21:37 PM Report Abuse
amyholmquist wrote:

These exercises totally work! My stomach is not only flat, but I'm also seeing my abs develop. Great work out! Thanks Fitness Mag!

3/22/2011 12:29:59 PM Report Abuse
kalkan9 wrote:

does this workout actually work like compeletly change your body????please answer!!!?

3/22/2011 11:03:06 AM Report Abuse
bethmccracken1 wrote:

I'm on week 3 of this workout and am loving it. Just what I needed. Thanks.

3/22/2011 10:04:00 AM Report Abuse
karla522 wrote:

Check out the Buyer's Guide on page 143--the outfit is from rogiani.com!

3/12/2011 04:06:47 PM Report Abuse
lchoney241 wrote:

Me too yevans!! The link for the download doesn't work!!! Please fix this!!!

3/6/2011 09:02:42 PM Report Abuse
kharahlyn wrote:

Amazing workout that has given me results in ONE week! Can't wait to see what happens after the next two. :)

3/6/2011 06:06:11 PM Report Abuse
feralbyrd wrote:

I wanna know where the outfit is from, too. Those shorts are adorable!

3/1/2011 11:07:07 AM Report Abuse
yevans4158128 wrote:

Want to download to my smart phone but link doesn't work! HELP!

3/1/2011 09:36:15 AM Report Abuse
deanielord wrote:

Where is this workout outfit from? Do they have a website I can order from? Love it!

2/19/2011 10:40:21 PM Report Abuse

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