LOSE
22 1⁄2 LBS
UP TO
IN JUST 8 WEEKS!
YOUR BEST SHAPE EVER!
eight loss! Over the course of 8 weeks, you’ll
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ble spots three times as fast as conventional
t guidance every step of the way, with:
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t clothes and gear—right down to your socks and shoe
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me in my life, I’m a real
’m the role model I want to be.
WALK OFF Weight
FIRM UP with this revolutionary walking
— Stacy Shillinger, WOW test panelist
WALK OFF
Weight
CHELE STANTEN,
FOR MORE OF OUR PRODUCTS, VISIT
prevention.com/shop or call 800–848–4735
EAN
MICHELE
STANTEN
Cover Design by DONNA AGAJANIAN
TCD 043550
reated the WOW program, is
ness director of Prevention. She
peared in dozens of Prevention
s Systems DVDs as well as on
ionshowssuchasGoodMorning
ca and The Early Show. Stanten
eredTeamPrevention,amarathonng program that has grown to six
l events around the country. She
CE-certified fitness instructor
member of the IDEA Health and
s Association.
FITNESS EDITOR
Burn 3 TIMES MORE FAT with This Proven Program
TRIM YOUR BELLY, BUTT, AND BACK FAT
BY MICHELE STANTEN, FITNESS DIRECTOR,
Total-Body Toning Workout
TRIM YOUR BELLY, BUTT, ARMS, AND THIGHS IN 6 EASY MOVES!
Cardio workouts are great for your heart and body. But to get the lean-body results
you want–fast–you need to add strength training. That’s where this workout comes
in. These multi-tasking moves, from Walk Off Weight by Prevention Fitness Director Michele Stanten, incorporate a resistance band to tone your whole body at once.
As a result, you’ll rev your metabolism and drop more pounds.
Even better, this total-body routine helps strengthen vital muscles, protecting you
against injury and helping you walk longer and faster. The more muscle power you
have to push through your cardio workouts, the more calories you burn, the slimmer you get!
PROGRAM AT A GLANCE
You’ll Need: A 5-foot resistance band or tube.
Do this workout 2 to 3 times a week on nonconsecutive days. Each move comes with instructions to make it easier or harder to better match your fitness level.
TIPS FOR USING A RESISTANCE BAND
Stay Stable: If you find that you’re wobbly when doing any of these moves, lightly hold onto
something sturdy such as the back of a chair or the wall to help maintain your balance, at least
to start out.
Anchor Your Band: For some of the moves, you’ll need a sturdy place to hold the center or
one end of your band. For a floor-level anchor, slide the band under a heavy piece of furniture,
or loop or tie it around a sturdy object such as a railing or sofa leg. For a waist-level anchor,
loop or tie the band to a railing or doorknob (stand so that the door swings away from you,
then close it). You can also put a knot in the band and pinch it in a door or window, or puchase
a door anchor to attach it. No matter where you anchor the band, always check that it is
secure before beginning an exercise.
Control Your Movements: Stretching and releasing the band’s resistance with control is key
to maximizing toning and avoiding injury. Don’t let the band snap back once you’ve reached
the top of a move; pause, then slowly release, resisting against the band’s pull as you do.
To Increase Resistance: Shorten the band by folding it lengthwise, adjusting your hand position to choke up on it, or wrapping it around your hands. To reduce resistance, give yourself
more slack by moving your hands farther apart or farther away from the anchor point.
prevention.com
1
Total-Body Toning Workout
These moves work your upper and lower body at the same time for fast, head-to-toe toning.
Warm Up: Warm up first by walking at an easy pace for about 5 minutes. Then do these
moves to prepare your torso muscles for their workout: Roll your shoulders forward and back;
twist your torso to the left and right, reaching the opposite arm across your chest; and reach
each arm overhead, stretching to the opposite side.
The Workout: Do this routine two or three times a week, taking a 30- to 60-second break
between moves. Each week, increase the number of repetitions. Here’s what you should
try to aim for, repeating on each side when appropriate:
Week 1: 8–10 reps
Week 2: 10–12 reps
Week 3: 15–17 reps
Week 4: 18–20 reps
1. Balancing Deadlift with Arm Raise >>> Targets glutes, legs, abs, and shoulders
Stand with one end of a resistance band under your right foot and hold the other end in your
right hand. With your left hand, lightly hold onto a chair for balance. Slowly hinge forward
from your hips, lowering your torso toward the floor as your left leg rises behind you, as far as
comfortable or until your body and leg are parallel to the floor. Choke up on the band as you
lower. Squeeze your glutes and stand back up, raising your left knee in front of you. Release
a little of the band, then raise your right arm out to the side up to shoulder height. Hold, then
slowly lower and repeat.
Training Tip: Keep your abs tight and your head in line with your spine as you lower.
Make it easier: When you stand back
Make it harder: Do the move without holding
up, lower your foot to the floor instead
of lifting your knee
in front of you.
onto a chair.
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2
Total-Body Toning Workout
2. Bridge with Press >>> Targets chest, arms, abs, back, glutes, and legs
Sit on the floor and loop a resistance band around your upper back so that it’s under your
armpits. Lie on your back with your knees bent and your feet about a foot from your butt.
Grasp each end of the band with your hands near your chest, palms facing forward, with
your elbows pointing out. Contract your abs and glutes and lift your butt off the floor so
that your body forms a straight line from your shoulders to your knees. At the same time,
straighten your arms, pressing your hands toward the ceiling. Hold for a second before
lowering your arms, then your body.
Training Tip: Contract your abs by pulling your belly in and up toward your spine as you lift
your butt off the floor.
Make it easier: Do the moves separately.
Keeping your butt on the floor, press your
arms straight up toward the ceiling and
then lower. Perform all the reps with your
arms, then relax your arms at your sides and
switch to the butt lifts. Contracting your abs
and glutes, lift your butt off the floor and
Make it harder: Raise your right foot off
the floor, extending your leg, and perform
the exercise. Switch legs halfway through the
reps.
then lower. Perform all the reps.
3. Rotating Lunge >>> Targets legs, glutes, and obliques
Anchor the center of a resistance band at
about waist level by tying it to a door
handle or putting a knot in the band and
pinching it in a door (check that it’s secure
before you begin). Stand facing the band,
holding the ends with both hands so the
band is taut. Your feet should be together,
your arms out in front at about waist height,
and your elbows bent. Step your left foot
behind you 2 to 3 feet, with your toes pointing forward. Bend your knees and lower until your
right knee is bent 90 degrees, keeping your knee over your ankle. At the same time, rotate
your torso to the right. Hold, then press into your right foot to stand back up and rotate
back to center.
prevention.com
3
Total-Body Toning Workout
Training Tip: Don’t lean forward as you lower toward the floor. Your torso should stay
straight, with your ears over your shoulders, your shoulders over your hips, and the knee of
your back leg under your hips or slightly behind them.and do single arm rows for half the
reps, then switch sides.
Make it easier:
Make it harder:
Do the move with
your feet stationary,
one in front of the
other, 2 to 3 feet
apart.
As you stand back
up, raise your left
knee in front of you
before stepping
back into the next
lunge.
4. Row with Leg Swing >>> Targets upper back, hips, and glutes
Anchor a resistance band at about waist level. Stand facing the band, holding an end in each
hand, with your feet together and your arms extended in front of you. Bend your elbows and
pull your arms back, squeezing your shoulder blades together and keeping your arms close
to your body, until your hands are near your hips and elbows are pointing behind you. At the
same time, raise your left knee in front of you to hip height. Extend your arms back out in
front of you and swing your left leg behind you, flexing your foot and squeezing your glutes
as you do. Continue without lowering your left foot to the floor.
Training Tip: Keep your abs tight and don’t lean forward, especially as you raise your leg
behind you. If you’re having trouble balancing, hold onto something sturdy with one hand
and do single arm rows for half the reps, then switch sides.
Make it easier:
Make it harder:
Skip the backward
leg swing and instead
lower your foot to the
floor after each knee
lift. Or, keep doing
the backward leg
swing, but touch your
foot to the floor in
between the knee lift
and the leg swing to
help stabilize you.
When your leg is
extended behind you,
pulse it three times,
raising and lowering
it an inch or so, before
bringing it forward
into the knee lift.
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Total-Body Toning Workout
5. Crunch and Extend >>>Targets abs and arms
Anchor the center of a resistance band near the floor and lie so that it’s behind your head.
Grasp each end with your hands and bend your arms so that your elbows point up and your
hands are on either side of your head. Contract your abs and curl your head and shoulders
off the floor, keeping your arms stationary. Hold the crunch position and extend your arms.
Hold, then slowly bend your arms and lower your head.
Training Tip: Don’t pull your chin down toward your chest. You should be able to fit your
fist between your chin and chest at all times to avoid straining your neck.
Make it easier:
Do the moves separately. Keeping your head on the floor, extend
and bend your arms. Perform all the reps with your arms, then
drop the band and switch to the crunches. Place your fingertips
behind your head with your elbows out. Contracting your abs,
curl your head and shoulders off the floor and then lower,
performing all the reps.
Make it harder:
Extend your legs up
toward the ceiling,
keeping them raised
throughout all the
movements and all the
reps.
6. Elevated Squat with Curl >>> Targets legs, butt, and arms
Stand with a resistance band under the
balls of your feet, with your feet about
shoulder-width apart, your toes pointing
forward, and your arms at your sides.
Holding one end of the band in each
hand, bend your hips and knees, sitting back as if you were lowering into a
chair. Choke up on the band for resistance, then stand up. Release some of
the band to bend your elbows and raise
your hands toward your shoulders.
Finally, lift your heels off the floor so that you’re balancing on your toes. Lower your heels,
then your arms.
Training Tip: Make sure that the band is under the balls of your feet, so it doesn’t slip out
when you do the heel raise. Stick your butt out and shift your weight back into your heels as
you squat to keep your knees behind your toes.
prevention.com
5
Total-Body Toning Workout
Make it easier:
Make it harder:
Skip the heel lift, keeping
your feet flat on the floor
the entire time.
In the squat postion, raise
your heels off the floor
(your knees will be past
your toes, it’s okay); then
stand up while balancing
on your toes.
LOSE
22 1⁄2 LBS
UP TO
IN JUST 8 WEEKS!
ST SHAPE EVER!
m for maximum fat-burning
right down to your socks and shoe
tereddietician,tohelpoptimizeyour
yourprogress,andstayontheroad
Wprogram—withawesomeresults!
e, I’m a real
model I want to be.
WALK OFF Weight
this revolutionary walking
the course of 8 weeks, you’ll
outtechniquesthatwillblast
imes as fast as conventional
y step of the way, with:
Stacy Shillinger, WOW test panelist
WALK OFF
Weight
Get the complete Walk Off Weight diet and exercise
program. You could lose up to 22 1/2 pounds in 8 weeks!
Visit walkoffweightbook.com
N,
FOR MORE OF OUR PRODUCTS, VISIT
prevention.com/shop or call 800–848–4735
Cover Design by DONNA AGAJANIAN
TCD 043550
MICHELE
STANTEN
EAN
is
. She
ntion
on
ning
nten
honto six
. She
ctor
and
FITNESS EDITOR
Burn 3 TIMES MORE FAT with This Proven Program
TRIM YOUR BELLY, BUTT, AND BACK FAT
BY MICHELE STANTEN, FITNESS DIRECTOR,
prevention.com
6