Jorge Cruise, personal trainer, says that just two exercises in the morning will up your metabolism for the rest of the day. All you need is a pair of dumbbells heavy enough to really tire out the muscle by the 12th repetition (for most women, five to ten pounds), and the 12 exercises here, which will take you through a week's worth of moves. Start off each A.M. with Cruise's one-minute warm-up: March in place, knees high, arms pumping, knuckles toward the ceiling.
Illustration by Natasha Tibbott
Monday: Chest
Lie on your back, knees bent and feet on the floor, holding dumbbells. (Support your back and head with pillows if necessary.) With arms bent, keep your elbows in line with shoulders on the floor. Exhale as you slowly press the dumbbells towards the ceiling, keeping elbows slightly bent. Hold for one second. Inhale as you slowly return to a starting position. Do 12 repetitions, then 12 repetitions of the back exercise on the following slide. Alternate between them for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Monday: Back
Lean forward in a chair, holding dumbbells with arms extended, elbows slightly bent. (Put a pillow on your lap for support if needed.) Exhale as you slowly bend your elbows, pulling them toward the ceiling. When the dumbbells reach the tops of your thighs, hold for one second. Inhale as you slowly lower the dumbbells back down. Do 12 repetitions (one set) immediately following the first set of chest exercises described on the previous slide; alternate between the two for a total of four sets each.
Illustration by Natasha Tibbott
Tuesday: Shoulders
Stand with your feet shoulder-width apart, arms at your sides, abdominals tight. Exhale as you showly lift dumbells out to the sides until they are slightly above shoulder level and your palms face the floor. Hold for one second. Inhale as you slowly lower your arms to the starting position. Do 12 repetitions (one set), then 12 of the abdominal exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Tuesday: Abdominals
Lie on your back with your knees bent and feet flat on the floor. Make a fist with one hand and place it between your chin and collarbone; grasp that wrist with the other hand. Without moving your lower body, exhale and slowly curl your upper torso until your shoulder blades are off the ground. Hold for one second. Inhale as you slowly lower yourself to the starting position. Do 12 repetitions immediately following the first repetition of the shoulder exercises described on the previous slide; alternate between the two for a total of four sets each.
Illustration by Natasha Tibbott
Wednesday: Triceps
Lay on your back, knees bent and feet flat on the floor. Hold dumbbells so they're next to your ears and your elbows are pointing up. Exhale as you slowly raise dumbbells toward the ceiling, extending your arms and keeping your elbows slightly bent. Hold for one second. Inhale as you slowly lower dumbbells to the starting position. Do 12 repetitions (one set), then 12 of the bicep exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Wednesday: Biceps
Stand with your feet shoulder-width apart and arms by your sides. Hold dumbbells with your palms facing forward. Exhale and, keeping the elbows close to your sides, curl both arms up, bringing your palms toward your biceps, until elbows are at just past a 90-degree angle. Hold for one second. Inhale as you slowly uncurl back to a starting position. Do 12 repetitions immediately following the first repetition of the tricep exercises described on the previous slide; alternate between the two for a total of four sets each.
Illustration by Natasha Tibbott
Thursday: Hamstrings
Lie on your back with your arms straight and palms on the floor; place your heels on the seat of a chair. Exhale as you contract the back of your upper thighs to press your butt towards the ceiling. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions (one set), then 12 of the quadricep exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Thursday: Quadriceps
Stand with your feet slightly more than shoulder-width apart and your arms at your sides. Keeping your back straight and your abdominals tight, push your butt out as if you were lowering yourself onto a chair (don't let your knees extend past your toes). Rest your hands on your thighs if necessary. Hold for one second. Inhale as your slowly stand up again. Do 12 repetitions immediately following the first repetition of the quadricep exercises described on the previous slide; alternate between the two for a total of four sets each.
Illustration by Natasha Tibbott
Friday: Calves
Stand with your feet shoulder-width apart, and hold dumbbells with arms at your sides; don't lock your elbows. Keeping your chest out, your shoulder blades rolled back and down, and your abdominals tight, exhale as you slowly rise onto your tiptoes. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions (one set), then 12 of the butt exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Friday: Butt
Kneel on all fours with your head up. Keeping your left leg bent, raise it behind you so your thigh is in line with your torso. Exhale as you slowly push your left foot towards the ceiling. (If your back feels strained, lower your head and look at the floor.) Hold for one second. Inhale as you slowly lower your leg until your thigh is back in line with your torso. Do 12 repetitions with the left leg, then 12 with the right (one set) immediately following the first set of the calf exercise on the previous slide; alternate between the two for a total of four sets each.
Illustration by Natasha Tibbott
Saturday: Inner Thighs
Lie on your left side with your forearm supporting your upper body, left leg extended and right leg bent (right foot behind the left leg for balance). Keeping your left leg straight, exhale as you slowly lift it as high as you can. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions with the left leg, then 12 repetitions with the right (one set). Immediately do 12 repetitions of the outer thigh exercise described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.
Illustration by Natasha Tibbott
Saturday: Outer Thighs
Kneel on all fours with your back straight and your head up, your palms on the floor and your fingers pointing forward. Keeping your knee bent at a 90-degree angle, exhale as your raise your right leg out to the side. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions with the right leg, then 12 with the left (one set) immediately following the first set of the inner thigh exercise on the previous slide; alternate between the two for a total of four sets each. Now celebrate: Sunday is a day of rest.
Click here for a printable version of this slideshow
