The Procrastinator's Summer Slim-Down

It's not too late to get in shape for summer! With this plan, you'll have a better body in just four weeks. But you're going to have to work: In order to quickly increase lean muscle tissue and boost your metabolism, you must consistently use challenging weights. Do two sets of 10 reps for all the following exercises (except the squat hold). First, use five-pound weights. The moment you can complete 10 reps with ease, move to eight-pounders. Increase the resistance (in three- to five-pound increments) whenever you no longer "fail" by the tenth rep.

By Jim Karas

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woman lying down doing triceps extension knees up starting position
Lynda Churilla
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Lying Down Triceps Extension - Knees Up, Starting Position

1. Lie on your back, knees up, dumbbell in each hand, arms extended up, palms facing each other, abs tucked. Click arrow to see the next step.

Reprinted with permission of Hearst Communications, Inc.

woman lying down doing triceps extension with knees up
Lynda Churilla
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Lying Down Triceps Extension with Knees Up, The Move

Inhale as you slowly bend arms from elbows, lowering weights toward floor, next to your head; exhale as you return to starting position. (If you feel neck pressure, place a rolled-up towel under head.)

Reprinted with permission of Hearst Communications, Inc.

woman doing glute lift starting position
Lynda Churilla
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Glute Lift, Starting Position

1. Position yourself on hands and knees with a five-pound dumbbell cradled behind your bent left knee, abs tucked. Click arrow to see the next step.

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woman doing a glute lift
Lynda Churilla
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Glute Lift, The Move

2. Keeping the weight in place and your left foot flexed, exhale as you slowly lift the leg up six inches, squeezing the left glute. Inhale, lowering leg to the starting position. Do 10 reps, then repeat on opposite leg.

Reprinted with permission of Hearst Communications, Inc.

Lynda Churilla
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Rear Deltoid Fly

Lie on your stomach, arms extended to either side, a dumbbell in each hand, head and shoulders off the ground. Slowly exhale as you raise arms six inches. Hold for two counts, then inhale as you return to the starting position.

Reprinted with permission of Hearst Communications, Inc.

Lynda Churilla
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Hamstring Curl with Weight, Starting Position

1. Lie on your stomach, abs tucked, one dumbbell held between feet, knees lifted slightly off the ground. Click arrow to see the next step.

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Lynda Churilla
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Hamstring Curl with Weight, The Move

2. Slowly exhale as you curl lower legs up until they're perpendicular to body; inhale as you return to the starting position.

Reprinted with permission of Hearst Communications, Inc.

Lynda Churilla
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Holding Lunge with Biceps Curl, Starting Position

1. Start in a lunge, left foot back (with your left knee about three inches off the ground), both feet facing forward, elbows at your sides, a dumbbell in each hand. Click arrow to see the next step.

Reprinted with permission of Hearst Communications, Inc.

Lynda Churilla
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Holding Lunge with Biceps Curl, The Move

2. Slowly exhale as you curl forearms up toward your shoulders. Do five reps, then switch to lunge on opposite side and repeat.

Reprinted with permission of Hearst Communications, Inc.

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