Ignored on Football Sunday? Do These Pigskin Partner Moves with Your Sweetie

See the photos-
http://www.shape.com/blogs/working-it-out/ignored-football-sunday-do-these-pigskin-partner-moves-your-sweetie

By Nicole “NikkiFitness” Glor rss
Shape Magazine

Fall brings football Sundays—and wipes out all the couple time you had during the summer. Add the ever-increasing popularity of fantasy football leagues (my husband is in three), and setting up his rosters takes up the morning, while the games go all afternoon and night. But don’t fret, there is a way to get your man to pay attention to you: Work out together!

Letting your man see you sweat is good for your body and your relationship. According to an Indiana University study, couples who work out together exercise more often than those who follow their own gym schedules. Plus, it can also help put you in the mood since exercise increases bloodflow to the genitals, releases feel-good endorphins, and boosts libido.

I’m a former Syracuse University football cheerleader, and I bring that experience to teach personal training clients and group fitness classes in Manhattan, complete with football music playlists and individual drills. But for this couples workout, Jay Dantzler, a professional American League cornerback for the New York Sharks women’s league and GRID IRON class instructor at Harbor Fitness in Brooklyn, New York, is your coach. Perform each exercise once, then repeat the entire circuit two more times for a full-body cardio and sculpting workout.

Take a kneeTake a Knee: Stand facing your partner, and have him bend his elbows at 90 degrees, palms facing down. Put your arms on your partner’s shoulders and jog, bringing up your knees to hit his hands. After 30 seconds, switch off to complete one set.
Good gameGood Game: Stand facing each other with feet shoulder-width apart. Squat deeply, then explode through your legs and straighten your arms overhead to jump up and clap both of your partner’s hands in the air. Land softly with bended knees back into the squat. Repeat 10 times.
Goal line hopsGoal Line Hops: Stand next to each other behind an invisible goal line. With both feet together, hop forward and backward in quick succession over the line for 30 seconds.
Push-up hand offPush-Up Hand Off: Get into plank position and have your partner also get into plank so you’re head-to-head. Both partners do a push-up with your chests coming almost to the floor and your elbows over your wrists in a goal post formation. Push back up to plank position, then balance on your left hand while lifting your right hand in front to slap your partner’s right hand. Do 15-20 reps.
Play action pass-off movePlay Action Pass Off: Lie on your back with a football in your hands, arms extended overhead. Have you partner lie opposite you with your feet touching. Crunch up using your abdominals, and extend the football overhead to pass it to your partner. Both of you lay down to complete one rep. Continuing passing the football back and forth for 15 reps.

Nicole Glor is a fitness expert on Fox & Friends, author, and star of eight fitness DVDs, including Hard Core Abs. She is also an AFAA-certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book The SLIMNASTICS Workout, fitness columnist for Shape.com and Military.com, and spokesperson for SilverSport antibacterial fitness products. Get her newsletters, music playlists, video demos, and DVDs at www.nikkifitness.com or follow her on twitter @NikkiFitness.

Five Tricks to Fit in Fall Fitness


Summer vacations are now computer screen savers and your wall calendar lists meetings, kids’ practices and weekend chores rather than vacation destinations. If the weather and weeks ahead feel harsh, one thing will get easier, your workouts!

Back in May, we thought the warm weather and free time meant getting in great shape during the summer. However, for some of us, the 80s turn to 90s, and free time means putting off our fitness routines until later in the day, then skipping them altogether. Family and friends stopping by, reunions, barbeques, weddings, day trips and beach vacations sometimes stop our sweat sessions in their tracks.

Fall breezes and busy routines CAN be your workout buddies.

When we have a demanding routine with the kids, jobs, and a packed schedule, we have to FIND the time to work out. If we know we only have from 6-7am four days a week, there is no putting it off because you “have all day” to work out, like in the summer.

Here are some trainer’s tricks and mantras to get fit in your fall fitness.

1) If you can only work out in the afternoon or evening, leave house keys and workout clothes at the gym locker in the morning on your way to work or dropping kids off at school. This way you HAVE to go there before you go home. Or, if you work out at home, keep an exercise-only calendar on our wall. This way you see what you have done already this week, and mix it up for cross-training, and it gives you one important thing to cross off each day.
2) If you can work out in the morning, Sleep in your workout clothes, put out your sneakers, and set your alarm music to fun fitness beats. I have suggestions on my website www.nikkifitness.com This way you just get dressed and get inspired, then get through your workout before you know it.
3) Multitask your workouts. Why stand still doing biceps curls, then do lunges, then squats, then shoulder presses, when you can combine all these moves together? Multitasking means more calorie burn, boosted metabolism, increased heart rate during workouts, more sweat, more fat melting and more muscle toning in half the time! Sprinkle in some cardio intervals between sets for even more health and slimming benefits. All of my books and fitness DVDs follow this method to take 60 minute workouts and cut them down to 30 minutes. I have a toddler at home, and I work part time, so, like you, I know shorter is better!
4) Find your mantras that motivate. A few of my favorite are: “If you went running when you first thought of it, you’d be done by now;” “Sitting is the new smoking;” as well as, “Sweat is Fat Crying,” “If you don’t work have an hour to work out today, how much time will you have from a hospital bed?” and finally, “Work out because you can” (because you have a healthy body and are not sick or injured in some way.)
5) Plan meals on Sunday. The more natural, and organic fruits, veggies, fiber and lean protein like fish and chicken, that you can prepare for your week in small portion sizes, you make, the less fried or processed food you will need to rush to later. Invest in zip lock bags, blenders, portable coolers, ice packs, Tupperware, plastic utensils, and slow cookers.

And yes, no matter how busy you are, you can find the time to work out. I train news producers who do the overnight shift, people who work, take care of sick family members and go to night school, executives who travel every week and work 15 hour days, as well as moms with huge families. There are no excuses.

If you find time to fit in your fitness this fall, the winter screen saver will be a chiseled photo of you!

Down and Dirty! One Combo Routine Tones it All and Provides Cardio!

Don’t have 30 minutes? Traveling? All you need to remember is my MAGIC ONE-COMBO ROUTINE!

This combo move fits great with any workout song because it is set to four counts of eight… the normal 32 beat count that workout songs go by!

• First eight count: Start off with two lunges. If you want to make it more challenging do four jumping lunges. (This works the glutes and quads while getting the heart pumping.)
• Second eight count: Burpee/Squat Thrust by placing hands down on the floor next to your feet and jumping back into a plank pose. Lower down like doing a pushup, then lay on the floor and put your arms out at shoulder level reaching away from you. (Works arms, chest and abs)
• Third eight count: Do two lower back airplane moves by squeezing your shoulder blades together, and lifting your hands, elbows, head, shoulders, chest, knees and feet off he ground (your belly is about all that stays down. Place hands back under your shoulders and perform a solid push-up off the ground. (Works upper and lower back with chest and arms.)
• Fourth eight count: Jump the feet back up towards the hands by engaging your core. Jump up to standing with feet leaving the ground, and do two jumping jacks. (Works chest, arms, abs, quads, glutes, calves and cardio!)

Repeat the combo as many times as you can. Lunge, lunge, down, jump back, lower to the ground, 2 airplanes, push-up, jump in, and up to two jacks!

Amazing! What else can you do that quickly without any equipment to tone all of your major muscle groups and burn the fat over the muscles with cardio? Ask any trainer, this workout is like magic for the number of muscles you get moving in such a short amount of time.

The NikkiFitness Slimnastics Workout Book Launches in May


30-minute X-treme No-Equipment Routine Combining
Gymnastics, Plyometrics, and Advanced Yoga

By NikkiFitness
DVD Instructor, Former College Cheerleader, NYC Personal Trainer, Boot Camp Class Instructor, Yoga Teacher, Media Fitness Expert

“Work out because you can, and for all those whose bodies cannot. Motivation plus a tough, quick workout that you can do anywhere, is all you need. Fit in your fitness because your body is a gift.”

This is part of the motivation that Nicole Glor, NikkiFitness, provides in The Slimnastics Workout, released in May 2012, just in time for the Summer Olympics and beach bikini workout time!

She began her fitness journey as a Syracuse University Cheerleader, leading team conditioning workouts, and enjoying the benefits of gymnastic routines, cheerleading jumps, and toning while balancing your body weight in pyramids and partner stunting. She soon became a Manhattan-based group fitness instructor, personal trainer, yoga teacher, and star of seven fitness DVDs, fitness writer for Military.com and national TV fitness expert.

Through her classes, clients, readers and fans, she found the need for a different fusion workout. Something that had not been done, but that you could take anywhere. Something as challenging as P90X or Insanity, but not as complicated with all the DVDs and equipment. Something as short at the 30-minute express classes she taught at Crunch for busy New Yorkers. Something that will chisel your arms, boost your booty, cut up your core, strengthen and straighten your back, and melt away fat. Something like Slimnastics!

The NikkiFitness “Slimnastics” Workoutis an athletic routine that gets you ripped in a radical new way:

* · A yoga-​​based sun saluting warm-​​up readies the body but keep your sneakers on- you are going to need them!
* · Slim and tone your legs while melting away fat and cellulite with gymnastic/​cheerleading inspired explosive plyometric cardio drills like toe touches, spring squats, jump tucks, and jumping lunge kicks.
* · Alternate the intense cardio intervals with upper body and core-​​cutting balance moves from gymnastics and yoga with poses like forearm stands, eight angle (astavakrasana), and firefly (titibasana).
* · Finished off in a yoga-​​based stretch and cool down for the mind and body.

In The push-upstics Workout (GT Media; June, 2012; Amazon $35.00), NikkiFitness shares motivation, helps the reader change their life “starting today”, provides shape-up instructions to get you ready for Slimnastics, then shows the Slimnastics routine with step-by-step instructions and photos. From the novice to the extreme athlete, anyone can learn how to change their bodies and have fun without taking a lot of time to do it.
Time is often the key to a fitness routine. Aside from the Slimnastics routine, Nikki uses NikkiFitness tear-out sheets, she shows how to “fit in your fitness” morning, noon, and night; how working out helps at work; how to go from two modified push-ups to 100 full pushups per routines; how one move called “Down and Dirty” amazingly tones every major muscle group and provides a cardio workout; how to cross train; how to learn interval training and plyometrics; how to protect and strengthen your back; and how to “exercise your soul.”

The companion DVD and Vook (video book) The Slimnastics Workout DVD launches in June as well.

Slimnasticsis the workout you love to hate, and will have you loving the new you in no time.

About the Author
NikkiFitness, Nicole Glor, is 34 year-old fitness contributor on Fox and Friends, and the star of 7 fitness DVDs including new Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s workouts have been featured in over 100 national media outlets. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, a 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the upcoming book “Slimnastics”, a fitness columnist for Military.com and a spokesperson for SilverSport antibacterial fitness products. Her “Slimnastics” workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com Search for “NikkiFitness” on Facebook and Twitter!

Fit Travel Workout

All week I have been teaching my fitness classes without using equipment, so that my class members can take these moves along with them for Thanksgiving and other holiday travel. It’s easy as pie to work off those desert calories without needing to get to a gym or pack a suitcase full of dumbbells. All you need is my Fit Travel Workout DVD shot in China, Mexico, Italy, Chicago, NYC and Tampa that proves you can work out wherever life takes you. If you don’t have the DVD, you can also print out my three Military​.com fit travel columns for free.

Here is a 10 minute portion of the 30 minute workout that slims you with cardio and sculpts you with muscle toning.

1) Traveling push-​​ups (works chest, triceps, shoulders and abs): Start in a plank position (the top of a push-​​upon your toes and hands wider than shoulder width apart) perform one push-​​up by bringing the chest to the floor and keeping your arms wide so that your wrists and elbows remain in line. Push back to a plank position while engaging your abs. Take right hand and cross it over the left and then bring left hand out to the left and under your left shoulder, moving your body in a counter clockwise direction. Do a push-​​up here. Cross left hand over right and return to start. Do a push-​​up. Cross left hand over right again and move body toward the right in a clockwise direction. Move right hand out again to a normal push-​​distance and do another push-​​up. Return to start by crossing right hand over left and moving back towards center. That completes one rep and 4 push-​​ups. Perform 5 reps for one set.

2) Squat, rock and lift (works glutes, outer thighs and quads): This is also a great move to perform if you are around kids for the holidays. I perform this one with my baby in the Baby Bootie Camp DVD. Even without extra weight, its a great booty burner. Start in a standing position, feet shoulder width apart. Squat by shifting weight into the heels and bending knees to 90 degrees. As you return to standing, rock the weight to your left leg and lift your right leg out to the right with a flexed foot. Place right foot back on the ground and squat again, this time shifting weight to the right and lifting the left leg to the left to complete one rep. Do 20 reps for one set. This hip abduction works the outer thighs and quads. Target the glutes by doing a second set and instead of lifting the leg to the side, lift it behind you between squats.

3) Down dog shin reach (works abs, shoulders, chest): Start in a plank position like in move 1. Tightening your abs, lift your hips to the sky and shift weight back into the toes, keeping heels lifted off the floor. While shifting the weight back, also take your right hand off the floor and reach it toward your left shin for an oblique challenge. Move back into plank and return right hand to the floor. Push weight back toward down dog with hips lifted and weight into the right hand while reaching your left hand towards your right shin. That completes one rep. Perform 15 reps for one set.

4) Airplanes (works upper and lower back, glutes, hamstrings and rear delts): Lay on the floor, face down, with both arms extended away from the body at shoulder level forming the letter “T”. Lift your legs, arms and head off the floor by contracting your glutes, upper and lower back. Hold in the “up” position and move your arms to the front of your body reaching past your head. Return to the “T” position and lower the entire body down for one rep. Do 15 reps for one set.

Cardio Intervals: Perform jacks and jump rope moves for 3 minutes in between each set. Keep it interesting by changing the feet to knees up, one leg hops, pogo stick hops, heel taps, etc.

Pack this workout, an iPod and a pair of sneakers to stop you from packing on the pounds this holiday!

 

How to Get “Guns”

Client: Do you know the nearest vet office?

Trainer: Why?

Client: I have some sick pythons. (Client flexes his puny arms and kisses each bicep.)

Trainer: (Rolling her eyes) Drop and give me 50.…

Taking your “sick pythons to the vet” doesn’t have to be a joke. You can really have great guns (amazing arms) in just a few easy steps.

1) Melt the fat over the muscle. That means doing more cardio, eating lean protein after your muscle workouts, and making sure you eat 6 healthy meals a day including lots of fruits, veggie and fiber.

2) Build the muscle my increasing your weight. You won’t get too bulky by lifting 15 lbs free weights, and if you never move beyond the 5 lbs weights you won’t see definition. Work on your arm muscles 3 times a week with a rest day in between. Increase the weight by 2 lbs each week. Aim for 8 reps your first day, 10 the next and 12 the last day, then up the weight.

3) Work the different fibers in your muscles by hitting them from different angles. For example, do outside biceps curls (elbows in by your sides hands lift away from you out to the sides, then up to your shoulders), forward curls, hammer curls, preacher curls and cross curls (bring weights across body from left hip to right shoulder).

4) Make your triceps a triple threat with French presses (hands together overhead holding weight, then lower weight behind your head keeping elbows pointing to the ceiling and press back up), kickbacks (lean forward, lift elbows up near your ribcage and move weights from shoulders to hips and back to shoulders), and dips (sit on a bench, hands at your sides and lift your butt off the bench, lower down toward the floor until elbows are bent at 90 degrees and lift yourself back up by pressing through the palms).

5) Push that weight off your shoulder. Do overhead presses with weights facing forward and another set with them facing your ears. Do front and side extensions by keeping arms straight and lifting the weight away from your body forward and to the side. Throw in some planks and yoga-​​style down dogs in your other workout days to continue to define those delts.

If you can’t get to the gym or are traveling, push-​​ups work all three areas conveniently. And save the corny jokes. Arms like yours are seriously sculpted.

Is Your Vacation Making You Fat?

You worked hard doing Booty Camp and getting in bikini shape. You’ve finally gotten the Hard Core Abs I have been writing about. But the you go on vacation to the all-​​inclusive resort, or home to see family with lots of mom’s cooking and little time at the gym. Your only sweat is from laying out in the sun instead of a run. Your vacation is making you fat.

Here is where my fit travel workout moves and advice can help.

Prepare before you go: The most important part about staying in shape while traveling, for work or vacation, is packing work out clothes. When you have a chance to exercise, the excuse “I don’t have sneakers and a pair of shorts” stops way too many people before they even get started. It is worth finding room in your bag because of the stress, bad food and sitting involved in traveling. Your body wants you to move. You’ll get rid of stress, burn calories and release those feel-​​good endorphins.

While you are there: If you don’t have access to a gym or weights, there are plenty of things you can do with your own body’s resistance. Here are 10 of the 20 moves that make up my exercise-​​on-​​the-​​road routine, and my Fit Travel DVD was shot in 6 scenic locations around the world so your mind gets a vacation while your body gets a workout!

1) Warm-​​up. Start with a simple march and then jog in place for a minute. Move to a step-​​touch while lifting arms to the sides. Add an alternating hamstring curl and biceps curl with both arms. Then finish up the five-​​minute warm-​​up with light jumping jacks.

2) Push-​​ups with a glute raise. Start with regular style or add a multi-​​tasking move by lowering to the knees and adding lower-​​body sculpting. After the first modified push-​​up raise your right foot to the ceiling. Repeat 10 times on the right side after each push-​​up and then 10 times on the left side. You’ve just worked your pecs, triceps, core and glutes.

Pushups and Glute Raise

3) Low leg low ab crunch. Next, lie on your back and straighten your legs 80 percent straight, knees together and feet on the floor. Put your hands behind your head and crunch up for 50. Be sure to keep your eyes on the ceiling, knees together, neck long and chin lifted.

4) Cardio interval. Jump rope (pretend to hold the rope and swing it for extra biceps work) for one minute or count to 100 — alternate from one leg at a time, to feet together and hopping. Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout, march in place for at least 20 seconds afterwards to get your heart rate back down to a comfortable level.

5) Triceps dips. Sit on a bench, footstool or chair with your hands at your sides and palms on the bench knuckles up and fingertips curling around towards the floor. Lift yourself off the bench and slightly forward. Lower your backside toward the floor while bending your elbows at 90 degrees. Finish the move by pushing back up so elbows extend again. You can make this more difficult by straightening the legs or lifting one leg off the floor.

Tricep Dip

6) Inner thighs. Lie on your right side and balance on your right elbow and right hip. Bend your left knee to place the left foot in front of your straight right leg. Be sure to keep the right foot parallel to the floor and lift the right leg 30 times. Repeat on the other side. Next lie on your back with your legs extended over your ribcage. Turn the toes out and flex the feet. Begin to open and lower the legs to the sides, away from one another. To finish the move, bring the heels back together. To intensify, only bring heels in halfway and press against your inner thighs with your hands for a true “thigh master” resistance move. Repeat step one on the left elbow and hip.

7) Cardio. Stand up and do 20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating and crossing feet.

8) Outer thighs. Now lie again on your right side, and prop yourself up on your elbow but this time in a half-​​side plank. Bend the right leg lift hips off the floor. Keep the left leg straight as you lift it for 25 reps. Keep the abs tight because you’re working them as well in this multitasker. Repeat on the other side.

Outer Thighs Workout

9) Planks. Alternate from a middle plank (looks like a freeze frame of the top of a push-​​up) to a side plank and hold each for a count of 10 seconds. middle, right, middle, left equals one repetition. Complete 5 repetitions.

10) Cool down. Do a 5 minute cool down with the same moves in the warm up and then stretch your hamstrings, calves, quadriceps, hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with standing rolls or cat/​cow.

Remember to drink a lot of water, and maybe treat yourself to a new exercise clothes as a souvenir to celebrate your healthy habits on the road.

Jump Off the Fitness Plateau

One of the questions I get all the time from clients and readers is how to break out of a fitness plateau. This plateau occurs when you stop seeing results, despite your workout routine. The answer is to pick up the intensity, challenge yourself and cross-train. Here are five easy ways to do that:

1) Multitask your workouts
Combine two workout moves. For instance, combine side-lying outer thigh leg lifts with your side plank ab workout. Try doing a side plank on your forearm and lifting the top leg for 20 reps. You’ll shorten your workout and make each exercise twice as difficult for your muscles. Use the extra time to do some different cardio.

2) New cardio
If you usually run, do one week of spin, then one week on the elliptical, then stairs, then combine running, spin, elliptical and stairs in the last week. It’s a month of new cardio workouts. You can also make each day of each week harder with more weight or incline, and for longer by five minutes each day.

3) Double your weight
If you’re used to doing 20 reps of shoulder presses with eight-pound barbells, jump to 10 reps of 15 lbs. Usually work out on a machine? Jump off the machine and get barbells then jump down to number four.

4) Get tubing, therabands, or cable machines at the gym
This offers different range of motion and different resistance. Add more resistance three days a week and increase the weight each week for a month. After that, add stability balls, bosu balls, body bars and kettle bells.

5) Switch up your fitness classes, outdoor routines and fitness DVDs
Try some hardcore moves that include intervals. For example, half-hour workouts where alternate working out for four minutes, and easy for two, will challenge your muscles and your heart. It will also help you burn more calories during and boost your metabolism.

Take my month-long five-step challenge to push yourself off that plateau. Just don’t blame me if you get sore — that’s how you know it’s working.

Workout of the Week: Long Weighted Abs

It’s the Heavy Holidays, so our middle is on our minds!

Everyone asks about abdominal toning moves, and between Thanksgiving and January 30, I get the most questions about great moves for this area.

Here is one that I love, because you can change it to 3 different levels, from modified to advanced, to athlete.

I will explain the “athlete” or level 3 as pictured here, and then explain how to modify it.

Abs Exercise

Athlete (Level 3, pictured): Lay on the floor with one weight the size of what you would use to challenge yourself with 15 bicep curls. I usually use 10–15 pounds.

Hold the fat ends of the weight in each palm and lay on your back.

Extend our arms and legs long — this is set position.

To crunch, lift the weight with your arms straight, like a lat pull-​​over, while you bend your legs into your chest. LIFT THE SHOULDERS off the mat as you reach your hands toward your shoelaces. You will be crunched in as tight as you can, with your gaze on the ceiling to keep the neck in line with the spine.

Crunch Ab Exercise

Return to set position WITHOUT resting legs on the floor, let them hover about 3 inches from the floor for each rep.

Do as many of these as you can while keeping your lower back pressed into the floor. Remember the number you can do in the first set and take a break while completing some of your usual workout moves or cardio. Return and try to do close to the same number again. Break and repeat for a 3rd set. You will likely be able to do more the first time and work down as your abs fatigue.

To modify:

Beginner (Level 1) — do not use a weight. Extend arms overhead and straighten legs up to the ceiling instead 90 degrees from the floor, feet over hips (set position). Reach your straight arms up to ceiling and down towards your shoelaces as described above while bending the knees into the chest and lifting the shoulders off the mat. Return to set (feet to ceiling).

Advanced (Level 2) — follow the athlete instructions, but use a 5–8 pound weight and set position for your straight legs is a 45 degree angle between the ceiling and the floor, or about 2 feet off the floor.

Don’t forget that half the battle is 3 days of cardio per week and every day following a diet of lots of water, and 5–6 small meals of lean protein like fish and chicken, whole wheat carbs (yes, even pasta), natural fruit and veggies, and calcium from sources like skim milk and yogurt. Include nuts like almonds and walnuts and always plan ahead to keep your tank 1/​4 full. When you are running on empty is when you make poor food choices.

Fitness, Fit it in.

Ease Into Your Resolutions With Easy Workouts

Did you spend the entire fall holidays eating and hibernating? Just scale back a bit? Or have you never been a regular exerciser, but want to start? New Year’s Resolutions are the perfect time to reclaim your winter body. It is never too late to get a spring back in your step and get in shape. Here’s how to start!

For the novice, do safe level 1 moves

Duration: one of the best ways to start a spring workout is to start slow and isolate muscle groups with toning workouts for the whole body for 45 minutes every other day, or for just the upper body for 30 minutes and another day do lower body for 30 minutes, and steady state cardio for as long as you can every other day or every third day for the first two-​​four weeks, four-​​six times a week.

The moves: Muscle toning should be done every other day to let muscles recover. If you have access to a gym, focus on isolating machines. For example, a seated shoulder press machine, a seated abductor/​adductor thigh machine and many others allow you to sit and just work one area of the body. This will keep your workout safe and start to build muscles before doing standing balance challenges and multitasking toning moves (see level 3). If you are working out from home, start with seated arm moves using light barbells (ex. seated biceps curls), then standing squats and lunges holding onto a wall. Also, kneeling push-​​ups work several areas of the arms and the core, so work on doing them every other day and adding on the number of reps. Do regular crunches, side lying oblique crunches and cross crunches and spinal extensions for the lower and upper back.

For cardio: Start with walking or jogging for 10 minutes, then work up to jogging for 20 minutes. If you prefer an elliptical or a bike, slowly start increasing your duration and speed. You can do cardio on the days you don’t do toning, or do both on the same days if you have the energy.

For someone who just hibernated a little too much this fall, but used to work out in warmer weather, your muscles have memory so you can start at level two.

Duration: Do cardio for 30–40 minutes every other day, and do combo muscle workouts for 30–60 minutes every other day, 4–6 days a week.

Level 2 muscle moves: Once you are stronger, a novice can up the weights and move on to combo moves that work the upper and lower body together. For someone who just took the winter off, you start at this level as well. At this level, you can get rid of the gym machines and do multitasking toning moves and increase the weight. These include plie squats with over head shoulder presses, lunges with biceps curls, calf raises with triceps overhead presses, bent over glute leg lifts with upper back rows, and full push-​​ups. Work the low back with supermans and add more complicated abdominal moves. Start with a weight of around 5–8 pounds with 8 reps, once you can do 15 reps easily, then increase the weight to 10–12-15 pounds and go back to 8–10 reps. Once you get to 15 reps with 10–15 pounds, move onto to level 3.

Once you have moved through both levels, it is time for a kick-​​butt workout like the NikkiFitness Booty Camp DVD.

Level 3 moves combine muscle and cardio in intervals and do harder combo moves but cut the workout time to just 30 minutes! You do your multitasking toning moves with balance challenges for 3 minutes, then 3 minute plyometric cardio intervals where you go medium effort for one minute, hard effort for the second minute, then recover with medium to easy effort on the 3rd minute. Because these moves are intense and the transitions are fast, you burn more calories and up the metabolism.

Duration: You’ll get your booty camp workouts with muscle and cardio on the same day, then on alternate days you can also add cross training classes like dance, yoga, pilates, spinning, swimming and long runs/​road races because your body will be ready to take on more and more challenges. Work out 6 days a week….

….And you’ll be ready to show some summer skin before you know it!

NikkiFitness, Nicole Glor, is a regular fitness expert on Fox and Friends, and the star of 7 fitness DVDs including new Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, a 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the upcoming book “Slimnastics”, a fitness columnist for Military.com and a spokesperson for SilverSport antibacterial fitness products. Her “Slimnastics” workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. Nikki’s workouts have been featured in over 60 national media outlets. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com Search for “NikkiFitness” on Facebook and Twitter!