The 21-Day Plan

The 21-Day Plan

Sure, we're suckers for a workout that promises flat abs and a tight butt as much as the next girl. But there's a more important reason to exercise: It makes you feel great. "Good mental health is just as important as good physical health, and exercise is crucial to getting both," says trainer Jeanette Jenkins, author of The Hollywood Trainer Weight-Loss Plan: 21 Days to Make Healthy Living a Lifetime Habit. Her plan celebrates all of the fab stuff that comes with exercise: more energy, better health, and the motivation to keep coming back for more. So while this routine will definitely help you see an improvement in the right-around-the-corner skimpy-outfits season, it'll also help you love the shape you're in, inside and out.

How the Plan Works

This 21-day plan is designed for all fitness levels, so follow the exercise and cardio variations that are right for you. Lacing up after a long layoff? Use the three weeks to make exercise a lifelong habit. If you're already in the swing of things, there are plenty of challenges here to boost your results.

The program consists of four primary workouts: three strength circuits and a cardio routine. Each circuit focuses on a different set of muscle groups; the cardio plan is designed to blast calories and improve your aerobic fitness. For best results, do the workouts in the order given below.

What You'll Need

• A set of light (3- to 5-pound) and medium (8- to 10-pound) dumbbells

Your 21-Day Makeover Plan

Day 1: Cardio, stretch
Day 2: Circuits A & C
Day 3: Cardio, stretch
Day 4: Circuits B & C
Day 5: Circuit A, stretch
Day 6: Circuits B & C
Day 7: Rest and rejuvenate (Repeat for weeks 2 and 3)

Circuit A

Chest, Triceps, and Rear
Do this circuit 4 times through (advanced, do it 6 times)

1. Push-Up/Plank Combo

Targets shoulders, triceps, chest, abs

• Begin in a modified push-up position, hands on ground slightly wider than shoulders and knees down. Keep a straight line from the top of your head through your legs, abs tight. Bend elbows 90 degrees, then push back up to start.
• Do 20 to 25 reps. (Not shown.)
• After your last rep, lift your knees off the ground so you're in a full push-up position with legs extended. Keeping abs tight and back straight, hold for 30 seconds.
• Challenge yourself: Do full push-ups; hold plank 60 seconds.