Cardiovascular Workouts
Six mornings a week: Forty-five minutes of aerobic exercise, including at least two of the following: power walking on a graded treadmill (up to 10 percent), jogging, elliptical exercise, stair-stepping or rowing.

Four or five evenings a week (before dinner): A 20-minute workout using one of the above exercises. These sessions gave Oprah a chance to reflect on her progress toward her goals.

Once a week: On a day with no strength training, Oprah replaced her usual aerobic exercise with a 75-minute run.

Strength Training
Four or five times a week: Thirty to 40 minutes of strength training, usually two days in a row, followed by a day off. Oprah preferred to train before her aerobic workout. Her warm-up: a 15-minute power walk.

Day 1
Squats: Three sets of ten using 50 pounds of weight. Remember: This is a customized program; these weights may not be appropriate for everyone. (Works the buttocks, quadriceps and hamstrings.)
Leg extensions: Three sets of ten using 60 pounds. (Quadriceps.)
Leg curls: Three sets of ten using 60 pounds. (Hamstrings.)
Chest presses: Three sets of ten using 50 pounds. (Chest.)
Incline presses: Three sets of ten using 40 pounds at a 45-degree angle. (Upper chest.)
Lat pulls: Three sets of ten using 50 pounds. (Upper back.)
Seated pull-downs: Three sets of ten using 50 pounds. (Biceps, chest, and shoulders.)
Standing flies: Three sets of ten using 20 pounds. (Chest.)
Seated rows: Three sets of ten using 50 pounds. (Back and shoulders.)
Back extensions: Three sets of ten on a back-extension device or a Roman chair. (Lower back.)

Day 2
Shoulder presses: Three sets of ten using ten-pound dumbbells. (Shoulders and upper back.)
Lateral raises: Three sets of ten using ten-pound dumbbells. (Shoulders.)
Frontal raises: Three sets of ten using ten-pound dumbbells. (Shoulders and arms.)
"Thumbs down" raises: Three sets of ten using five-pound dumbbells. (Shoulders—rotator cuff—and arms.)
Standing cable-cross curls: Three sets of ten using 20 pounds. (Biceps.)
Rotary torso: Three sets of ten on each side using 20 pounds. (Abs—obliques.)
Back extensions: Three sets of ten. (Lower back.)

Abdominal work
Every Day
Incline crunches:
Three sets of 30 at three increasingly difficult inclines.

Stretching
After every workout, Oprah did stretches for her whole body, although 80 percent of them focused on her legs.

Before you try an intense exercise program, consult a trainer and your doctor.

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