101 WORKOUT

Perform 8-12 repetitions of each move (or until you break form), 2-4 sets per exercise. Take a 2–3 minute break between each set. Complete this 30-minute routine 2–3 times a week on non-consecutive days.

Warm Up

Use an aerobic machine such as an elliptical or rower to warm up both upper- and lower-body muscles. At home? March in place at a comfortable pace, pumping arms above head (raise the roof ) and out in front

(push the door), for 5 minutes. Perform a set for each exercise with light resistance to warm up your muscles.

Cool Down

Include 1-4 sets of static stretching in your cool down that target each muscle used in this workout. Stretch until you feel slight discomfort, and hold for 10–30 seconds. Stretching daily improves flexibility.