(works quads, hamstrings, thighs, buttocks)

A. (not shown) Start with your feet about 2 feet apart, making sure your body is in neutral-spine position, feet pointing out. Hold weights on each side, just above hipbones.

B. Bend your knees to lower into a squat. (Be sure they don’t extend over your toes.) Lower as deeply as you can without sticking out your butt. Return to start, squeezing buttocks and abs. For all 9 weeks, do 2 to 3 sets of 20 to 25 reps.

(works entire core)

A. (not shown) While standing, bend forward to place your forearms on a fitness ball, hands in loose fists. Position arms in an A shape, fists touching each other and elbows apart. Step your legs behind you, one at a time. (If you’re a beginner, brace the ball against a wall.) Center your weight over elbows.

B. Keeping your back flat and your neck relaxed, tilt your pelvis, and contract your abs to hold a plank position for 20 to 60 seconds. Lower and repeat for 3 to 5 reps for all weeks.

(works thighs, buttocks, core)

A. Stand in lunge position, with your left leg forward and knee bent, your right leg back and poised on right toes. Keep your torso upright and your weight centered over the balls of your feet. Hold weights in both hands, arms extended down. Bend knees to lower torso down into a lunge position.

B. Contract left buttock to rise, simultaneously lifting right foot off the floor and bending knee to contract hamstring. Return to start; switch legs, and repeat. For all weeks, do 3 sets of 10 lunges on each leg.

(works triceps, shoulders, core)

A. (not shown) Sit on the edge of a chair or bench. Bend your legs so your knees form a 90-degree angle. Extend left leg on top of a fitness ball. (If you’re a beginner, do not use the ball; instead, place both feet on the floor.) With straight arms, grip the edges of the chair and slide your butt off the front.

B. Flatten your navel to your spine, and bend your elbows to lower toward the floor. When your elbows form 90-degree angles, straighten up to start; repeat. For weeks 1 to 3, do 3 sets of 15 reps. For weeks 4 to 6, do 3 sets of 12 reps. For weeks 7 to 9, do 4 sets of 8 to 12 reps.

(works shoulders, back, triceps)

A. (not shown) Sit on a fitness ball with your feet flat on floor, holding weights. Bend forward from the waist, keeping your back straight.

B. Keeping arms bent slightly, raise weights up to about shoulder level. Return to start; repeat. For weeks 1 to 3, do 3 sets of 15 reps. For weeks 4 to 6, do 3 sets of 12 reps. For weeks 7 to 9, do 4 sets of 8 to 12 reps.

Originally published in MORE magazine, May 2006.

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