Get Fit in 90 Days: Week 10 (The Plan)

"Often times when I hear from clients that they aren't seeing results I ask them if they ever have a hard time breathing when they workout. When I hear no, I know right away they aren't working to their full potential," says Sara Haley, owner of Sara Haley Fitness and the creator of our 90-day workout plan. "This week we are focusing on working out to your fullest potential."

Monday: Cardio Session

Like our previous cardio workouts, take 5 minutes to warm up. Just make sure that by the end of the 5 minutes you are really warm. If you are on a treadmill this should probably be around a 4. If you're outside it should be a brisk walk or light jog. After your warm up, for 2 minutes find a pace you find challenging but manageable. Then for 60 seconds push to a place where you think you might lose your breath (reaching your fullest potential). Bring it down for 30 seconds and catch your breath. At the end of this 30 seconds you want to feel ready to go again. Repeat the 2 minutes of "uncomfortable" zone and 60 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this a total of 6 times. Cool down for 3-5 minutes. This entire workout should take you just under 30 minutes.

Tuesday: Upper Body Circuit 1 and Lower Body Circuit 1

Upper Body Circuit 1

Find a weight that is light enough that you can lift it for an entire set, but heavy enough that you feel fatigued on the last rep. In between each exercise you're going to do 30 seconds of jumping jacks. Do the entire circuit at least twice, but if you have time for three circuits, challenge yourself and go for it! (Click here to see how to properly do the exercises listed below.)

1) 10 Push-ups for chest and shoulders (on the toes if possible), followed by 30 seconds of jumping jacks.

2) 15 Single-Arm Bent-Over Rows on each side for back and shoulders, followed by 30 seconds of jumping jacks.

3) 20 Tricep Dips off of a table or chair for triceps, followed by 30 seconds of jumping jacks.

4) 16 Alternating Bicep Curls and Hammer Curls for biceps (no less than 5 lb. in each hand), followed by 30 seconds of jumping jacks.

To see the whole circuit come together, watch the video below:

Lower Body Circuit 1

You will need a jump rope. If it's not something you are willing to buy, simulate turning a jumping rope. If you aren't comfortable jumping, try marching in place. In between each exercise, jump rope for 60 seconds. Do the entire circuit 2-3 times through. (Click here for the how-to instructions for each exercise below.)

• 20 squats with feet shoulder width apart (targets glutes, quads, and hamstrings); jump rope for 60 seconds

• 20 alternating front lunges with a two-second hold (targets glutes, quads, and hamstrings); jump rope for 60 seconds

• 12 single-leg extensions by either balancing or holding onto a chair (targets quads and hips); jump rope for 60 seconds

• 20 plié squats (targets inner thighs and glutes); jump rope for 60 seconds

After you cool down, find a place to perform a plank, and work to hold it for 30 seconds.

Wednesday: Cardio Circuit 1 and Cardio Circuit 2: Take 60 seconds break in between circuits.

Cardio Circuit 1

You'll need a stop watch or a clock that you can easily see during your workout. Head outside or jump on a treadmill and warm up for 5 minutes with a nice walk or jog. Today, we'll be spending less time in your "comfortable" zone and more time in your "uncomfortable" zone. Whether you are walking, jogging, or running you need to pay attention to how it feels in your heart and lungs. These are the muscles we are trying to make stronger.

• 0:00 - 5:00, warm up with a walk.

• 5:00 - 8:00, find a pace you find challenging but manageable.

• 8:00 - 8:30, push to a place where you think you might lose your breath. You should feel like you couldn't possibly do or give any more. (This is referred to as working anaerobically or without oxygen.)

• 8:30 - 9:00, recover

• 9:00 - 12:00, jog

• 12:00 - 13:00, run or sprint

• 13:00 - 13:30, recover

• 13:30 - 16:30, jog

• 16:30 - 18:00, run or sprint

• 18:00 - 18:30, recover

• 18:30 - 21:30, jog

• 21:30 - 23:30, run or sprint

• 23:30 - 28:30, cool down

Cardio Circuit 2

You're taking this outside or jumping on a treadmill. Take 5 minutes to warm up with a nice walk or jog. We will be spending less time in your "comfortable" zone and more time in your "uncomfortable" zone. Whether you are walking, jogging or running you need to pay attention to how it feels in your heart and lungs. These are the muscles we are trying to get stronger. For 3 minutes find a pace you find challenging but manageable. Then for 30 seconds push to a place where you think you might lose your breath – a place where you feel like you couldn’t possibly do or give anymore(this is referred to as working anaerobically or without oxygen). Walk it out for 30 seconds and catch your breath. At the end of this 30 seconds you want to feel ready to go again (so if you nee a little more time at first, take it). Repeat the 3 minutes of "uncomfortable," then take it to 60 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this 2 more times increasing your anaerobic work to 90 seconds and then 120 seconds. Cool down for 3-5 minutes. This entire workout should take you just under 30 minutes.

Thursday: Cardio Session from Monday

Cardio Session

Like our previous cardio workouts, take 5 minutes to warm up. Just make sure that by the end of the 5 minutes you are really warm. If you are on a treadmill this should probably be around a 4. If you're outside it should be a brisk walk or light jog. After your warm up, for 2 minutes find a pace you find challenging but manageable. Then for 60 seconds push to a place where you think you might lose your breath (reaching your fullest potential). Bring it down for 30 seconds and catch your breath. At the end of this 30 seconds you want to feel ready to go again. Repeat the 2 minutes of "uncomfortable" zone and 60 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this a total of 6 times. Cool down for 3-5 minutes. This entire workout should take you just under 30 minutes.

Friday: Lower Body Circuit 2 & Upper Body Circuit 2

Lower Body Circuit 2

Grab a jump rope—in between each exercise below, you'll jump rope for 1 minute. If you don't have one, don't comfortable jumping, or it's not something you are willing to invest in right now, march in place or simulate turning and jumping over a jump rope. (Click here to get the instructions for the moves below.)

• 20 squats with feet shoulder width apart (targets glutes, quads, and hamstrings). Jump rope for 1 minute.

• 20 alternating front lunges with 2-second hold (targets glutes, quads, and hamstrings. Jump rope for 1 minute.

• 12 single-leg extensions either balancing or holding on to chair on each leg (targets quads and hips). Jump rope for 1 minute.

• 20 plié squats (targets inner thighs and glutes). Jump rope for 1 minute.

Upper Body Circuit 2

After performing a 3 minute cardio warm up of jumping jacks, jogging in place or jumping rope (3 minutes of one or 1 minute of each), you will pick one to repeat between each lower body exercise (or you can alternate) for 60 seconds, followed by 60 seconds of rest, before starting the next lower body exercise. Make sure to finish with your lower back exercise. You will need set of 5-8lb. free weights for this.

• Upper Body Exercise 1: On your back with knees up and feet lined up with knees, lift your glutes up off the floor into a bridge position. Perform 12 chest flies with the right arm. Do not lower until all 12 reps on the right side are complete. If the weight is too light, hold two weights in your right hand. Repeat on left side. Targets chest.

• Upper Body Exercise 2: On all fours, perform 12 reverse flies on the right side. Repeat on left side. Option to perform in plank on knees, on bench or on toes. Targets back and shoulders.

• Upper Body Exercise 3: Cross-legged or on one knee, perform 12 lateral (side) raises, followed by 20 California curls, followed by 10 combo lateral raise to California curl to lateral raise. Targets shoulders and biceps.

• Upper Body Exercise 4: On chest with legs long and arms at sides with palms to the ceiling, lift weights up off floor to hold for a count of two. Then lift just legs up and hold for a count of two. Repeat 10 times. If the weights become too much, drop them and perform with your own resistance. Targets triceps and back.

Watch the video below to get the full workout:

Watch the video's from this week's workout and catch up on missed weeks here.

Sara Haley (sarafitness.com) is a Fitness DVD Personality, Master Trainer and Creative Consultant for Reebok.