Get Fit in 90 Days: Week 9 (The Plan)

"This week is full of workouts you know, says Sara Haley, of Sara Haley Fitness and the creator of our 90-day workout plan. "Since you don't have to focus on learning anything new, let's focus this week on cutting out one bad habit - cut the caffeine, sugar or alcohol from your diet and see additional changes in your body!" Use this week to focus on stretching and doing the moves with perfect form.

Monday: Cardio Session

You can either follow this plan or try a 45-minute Spinning class if you belong to a gym. If you are on your own, take this outside or jump on a stationary bike. Take 5 minutes to warm up. Just like last week, you will be spending less time in your comfortable zone and more time in your uncomfortable zone. For 3 minutes find a pace you find challenging but manageable. Then for 30 seconds push to a place where you think you might you're your breath, where at the end of it you feel like you couldn't do anymore (this is referred to as working anaerobically or without oxygen). Whether outside or inside, this will require you to change to a higher gear and push!! Lighten your gear for 30 seconds and catch your breath. At the end of this 30 seconds you want to feel ready to go again. Repeat the 3 minutes of your uncomfortable zone, then take it to 60 seconds 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. Cool down for 3-5 minutes. This entire workout should take you just under 30 minutes.

Tuesday: Lower Body Circuit 1 and Cardio Circuit 1

Lower Body Circuit 1

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.

• Lower Body Exercise 1: With chest lifted, squat with feet together. Step out with right foot and squat with feet shoulder distance apart. Bring right foot back in and squat with feet together. Repeat left. Continue alternating for a set of ten and then pick up your pace for a set of ten. Targets glutes, quads and hamstrings.

• 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 return to feet together. 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 ten before switching sides. Targets glutes and hamstrings.

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

• Lower Back Exercise #2: Double Reaches: On chest with arms behind back and legs stretched out long. Lift upper body up. Hold for a count of two. Repeat for a set of 8. Then, reach both legs up off floor. Hold for a count of two. Repeat for a set of 8.

Cardio Circuit 1

We're stepping it up again this week! Choose the treadmill, elliptical, stationary bike, or head outside for a run or a bike ride.

• 5-minute warm up

• 5 minutes at a comfortable pace (5-6 on a scale of 10)

• 1 minute at an uncomfortable pace (working at a higher intensity, 8-9 on a scale of 10)

• Repeat 3 times

• Cool down for 5 minutes

Wednesday: Take a Break

You've been working too hard. Take an easy workout today - combine all or the lower back exercises from Week 2 followed by the stretches from Week 3.

Thursday: Upper Body Circuit 1 & Cardio Circuit 2

Upper Body Circuit

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.

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 even more time in your "uncomfortable" zone. For 3 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 – 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 need a little more time at first, take it). Repeat the 3 minutes of your uncomfortable zone, then take it to 90 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this two more times doing your anaerobic work at 60 seconds again and then 90 seconds again. 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

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.

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'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.