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The Love Your Shape Workout

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You're a pear if most of your weight is below the waist

Your goal: Minimize your hips, butt, and thighs.

Your plan: To balance a heavier lower half, focus on adding muscle definition to your chest, back, and shoulders by lifting heavier weights with fewer repetitions. At the same time, improve lower-body endurance and sculpt your butt and thighs by doing more reps with lighter weights. One of the fastest ways to achieve this is through triple supersets -- back-to-back-to-back exercises with three moves for the upper body, three for the lower body, and three for the upper body and core -- with no rest between sets. (Take about 30 seconds to rest between supersets.) "It's a great way to boost your heart rate and burn fat while building lean muscle," says Mak.

The Pear Workout

  • Superset 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Flye on Ball (3 sets each, 8 to 12 reps; use moderate to heavy weights)
  • Superset 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (4 sets each, 15 to 20 reps; use light to moderate weights)
  • Superset 3: Long-Arm Ball Crunch, Overhead Triceps Extension, Oblique Ball Crunch (3 sets each, 8 to 12 reps; use moderate to heavy weights)
  • Cardio: Do two moderate to hard steady-paced workouts a week for at least 30 minutes with the cardio of your choice. Use your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10; try to keep your effort at about a 7 or 8. In addition, do one interval routine (below) each week.

Pear Intervals

  • Warm up: 5 minutes, RPE 3-4 (easy)
  • Speed burst: 2 minutes, RPE 8-9 (hard)
  • Recover: 2 minutes, RPE 5-6 (moderate)
  • Repeat speed burst/recovery for a total of 5 times
  • Cool down: 5 minutes, RPE 3-4 (easy)

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a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

3/2/2012 03:21:08 AM Report Abuse

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