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ody shop Your <strong>Shape</strong>-Over Plan<br />
Scale Down<br />
Scale Up<br />
SCALE DOWN<br />
SCALE UP cues for<br />
to your fitness level.<br />
YOUR<br />
WORKOUT<br />
Do each move as<br />
indicated. Limit rest<br />
between exercises<br />
to only what’s needed.<br />
Do 3 total rounds of<br />
this routine 2 days<br />
a week on nonconsecutive<br />
days.<br />
YOU’LL NEED<br />
A set of 10- to<br />
15-pound dumbbells.<br />
(Go heavier if you feel<br />
you could do 2 or more<br />
reps per exercise.)<br />
1 FOOTBALL SQUAT<br />
WORKS BUTT, QUADS, HAMSTRINGS<br />
Stand with feet hip-width apart and palms pressed<br />
together at chest, elbows bent downward to start.<br />
A Squat as low as you can, resting elbows lightly atop knees.<br />
B Maintain elbow-knee contact as you straighten legs,<br />
sending hips up and back and folding forward from waist.<br />
Return to start. That’s 1 rep. Repeat for 60 seconds.<br />
SCALE DOWN<br />
Instead of taking elbows to knees, cross your arms<br />
with hands on top of shoulders.<br />
SCALE UP<br />
As you return to start, pulse the squat twice.<br />
B<br />
A
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