Get Fit in 90 Days: Week 12 (The Moves)

The Move: Plank

Get into a push-up position with your forearms on the floor. Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor. Keeping your back neutral and your belly button pulled in, hold this position. Your body should be in a straight line—keep your gaze on the floor (so you don't put stress on your neck) and remember to take deep breaths.

The Move: Plié Squats

Stand with feet wider than your hips and point your toes at a 45-degree angle. Slowly sink down, keeping your thighs parallel to the floor and your back straight. Pause at the bottom of your squat, then lift up. To challenge yourself even more, try widening your stance, raising your toes up, or balancing on the balls of your feet with your heels an inch off the floor.

 

The Move: Lunges

Stand up straight, and take a big step forward, keeping your back straight. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor Don't let your front knee pass the front of your toes. Switch legs.

The Move: Squats

Stand with feet no more than shoulder-width apart and your hands out in front of you, lightly cupped. Make sure that your toes point forward. Bending your knees, lower your body and sink into your heels as if you were sitting back into a chair, and keep your chest high. Push through your heels until you are standing up straight. Keep your abs tight throughout. Repeat.

The Move: Alternating Front Lunges with a 2-Second Hold

Stand up straight, and take a big step forward, keeping your back straight. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor Don't let your front knee pass the front of your toes. Hold the stance for two counts, then switch legs.

The Move: Single Leg Extension

Start by either balancing on one leg or holding on to chair for balance. Lift your left leg off the floor until it is extended straight in front of you. Slowly lower your leg as if you were pushing down on something until your toe taps the floor. Switch legs at the end of your set.

The Move: Push-ups

From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. Note: Your chest should be the first body part to hit the ground.

The Move: Tricep Dips

Start by lying on your back. Bending your knees, place your feet about a foot away from your butt, heels down; toes pointed up. Place your hands flat behind you, fingertips pointing towards your back, elbows tucked against your sides. Bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground, but try not to let your butt sit on the floor.) Hold for a beat, then push up through your palms to straighten your arms and repeat.

The Move:Single-Arm Bent-Over Rows

Take a slight bend in your knees and bend forward, keeping your weight in your heels to steady yourself. With a flat back and your arms hanging below you, perform a "row" by pulling one dumbbell back, arm bent and your elbow close to your ribs until the weight reaches your armpit. Try to keep your body as still as you can to challenge your core muscles even more. Repeat on opposite side to complete one repetition.

The Move: Bicep Curls

Stand with feet shoulder-width apart, toes forward and knees soft (not locked). Place a five-pound dumbbell (or heavier if you can handle it) in each hand, palms facing forward. Slowly exhale and curl the dumbbells toward your chest. Inhale and lower the dumbbells three quarters of the way down, maintaining tension in the biceps. Keep your elbows tucked in at your sides to challenge your muscles even further.

The Move: Hammer Curls

Follow the same directions for the Bicep Curl, but instead of facing your palms forward, face them in towards your body.