Get Fit in 90 Days: Week 11 (The Plan)

"In our first month we focused on plank," says Sara Haley, owner of Sara Haley Fitness and the creator of our 90-day workout plan. "Let's see how far you've come and work on increasing that plank to 90 seconds and adding some side planks in as well. Also note, workouts will get a little longer this week - it's crunch time!"

Monday: Cardio Session

Like our previous cardio workouts, take 5 minutes to warm up. 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, find a pace for 2 minutes that you find challenging but manageable. Then for 60 seconds push to a place where you think you might lose your breath. 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 your "uncomfortable zone" and 60 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this a total of three times only. Then you are going to perform one circuit of Cardio Circuit 1. Repeat your cardio session three times again. Then perform one circuit of Cardio Circuit 2. Cool down for 3-5 minutes.

Watch below for Cardio Circuit 1.

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!

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.

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 90 seconds.

Wednesday: Your Choice: Do Cardio Circuit 1 twice followed by Cardio Circuit 2 twice or take a cardio class of your choice. Finish with a plank and hold for 90 seconds.

Cardio Circuit 1

Warm up by holding a 30-60 second plank. You will be performing this circuit 4 times through. Each exercise should be timed for one minute each. When you've done all six exercises, rest one minute before starting again. This workout should take you less than 30 minutes.

• Quick toe taps

• Shuffle right and left

• High knee runs – get knees to hands

• Skaters

• Kick butt runs – arms in the air

• Jumping jacks

Watch the video below to see this circuit come together.

Cardio Circuit 2

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

Watch the video below to see this circuit come together.

Thursday: Cardio Session from Monday

Cardio Session

Like our previous cardio workouts, take 5 minutes to warm up. 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, find a pace for 2 minutes that you find challenging but manageable. Then for 60 seconds push to a place where you think you might lose your breath. 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 your "uncomfortable zone" and 60 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this a total of three times only. Then you are going to perform one circuit of Cardio Circuit 1. Repeat your cardio session three times again. Then perform one circuit of Cardio Circuit 2. Cool down for 3-5 minutes. Finish with a 60 second plank followed by a 15 second side plank on each side.

Friday: Upper Body Circuit 2 & Lower Body Circuit 2

Upper Body Circuit 2

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!

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.

Lower 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.

• Lower Body Exercise 1: With chest lifted, squat with feet together. Jump out so feet are distance apart. Jump back in and squat with feet together. Repeat 15 times. Remember you can always go back to the original move from April Lower Body 1. Targets glutes, quads, and ham strings.

• Lower Body Exercise 2: Step out into a side lunge with right leg. Make sure to keep left leg straight. Push off right leg to balance on left. Lift right leg straight and parallel. Repeat 12 times on the right and then on the left. Targets glutes, outer, and inner thighs.

• Lower Body Exercise 3: Stand on right leg with left foot tapped behind you. Hinge forward at the waist with right knee soft. Squeeze the gluts to slowly come up. If you feel balanced lift up left leg as you lower down. Repeat for a set of 10 before switching sides. On your last rep stay there and hold for a count of 10. Targets gluts and hamstrings.

• Lower Body Exercise 4: Plie squat with hips rotated out. Push off and bring right knee up to hold and twist from torso towards the knee. Repeat on left. Continue alternating for a set of 20. Targets inner thighs.

Watch this circuit come together below.

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.