21-Day Total-Body Makeover Workout

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.

 

KAREN PEARSON

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.

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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