The Women’s Health FastTrack ToneUp Plan（女性健康FastTrack ToneUp计划）.pdf

The Women’s Health Fast-Track Tone-Up Plan The greatest workout you’ll ever get—inside Directions a gym, or out Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each set consists of The biggest obstacle between you and the body doing the exercise as many times as you can in 30 you want might come from an unexpected source: seconds. Use only perfect form—it doesn’t count if Your gym. Big crowds, complicated machines, and you cheat—and when your 30 seconds is up, give limited space can slow your workouts—and your yourself 15 seconds to rest before moving on to transformation. the next exercise. Rest for 2 minutes after you’ve Think about it: Every moment you spend stand- completed the entire sequence. Then repeat the ing around waiting for the leg press machine or whole process two more times for a total of 3 a cable station is less time you spend challeng- circuits per workout. ing your muscles and igniting your metabolism. More sitting around means less intensity, and that If you get tired and can’t continue exercising for undercuts your ability to make quick gains from the entire 30 seconds, stop and rest for a few your time in the gym. And with less time than ever seconds, and then resume performing reps until to exercise, you need a workout that guarantees the time is up. For each exercise, you should start results, fast. with a weight that you can use for 10 to 12 reps. This fat-burning, muscle-toning workout re- quires only a single set of dumbbells—meaning Dumbbell straight-leg deadlift there’s never been a simpler way to sculpt a bet- ter body. It’s so basic, your home can instantly become the ultimate gym