Drop Two Sizes

by Rachel Cosgrove

  PHASE 1: Road Maps

  Read through the following weekly road maps before you get started, and then go through them again each week as you follow the plan. Commit to following the first 30 days of this plan as closely as possible. Get yourself hooked on feeling fit, rather than focusing on trying to reach a number on the scale by the end of the first month.

  WEEK 1 (Days 1-7)

  WEEK 2 (Days 8-14)

  WEEK 3 (Days 15-21)

  WEEK 4 (Days 22-28)

  PHASE 1: Meal Plan

  The goal for the first 4 weeks is to eliminate the junk and start fueling your body with healthy, nutritious foods. Do your best to follow the menus as closely as you can, but if you need to swap or repeat a meal, it's fine.

  We’ve provided specific foods with specific amounts, but you can exchange a protein for a protein, a vegetable for a vegetable, and so on. During this first phase, you can estimate the amounts and focus more on the quality of the foods you are eating, including more vegetables. Use these menus along with the road map to steer yourself in the right direction.

  GOALS OF PHASE 1:

  Build healthy habits and strategies to set you up for success.

  Eliminate the junk food and fuel your body with nutritious foods.

  Learn how to plan ahead to avoid confusion and “The Lazy Cheat .”

  Get used to eating more vegetables. The goal for the first phase is to eat three servings of vegetables a day as a minimum.

  PHASE 1: Workouts

  The following is your plan for the first 4 weeks. It’s laid out here to make sure you can plan ahead and make time for all the workouts, to achieve the best possible results. Do not add anything, change anything, or skip anything. All you need to do is commit to taking it one day at a time!

  PHASE 1:

  Workouts at a Glance

  RAMP

  Strength Workout 1

  Strength Workout 2

  Timed Metabolic Workout

  PHASE 1:

  RAMP

  Perform one set of each of the following warmup exercises before you start each workout.

  1 Foam Roller/Self-Myofascial Release Full Body

  2 Half-Kneeling Hip Flexor Stretch with Rotation (8-10 reps with a 30-second hold on each side)

  3 Double Leg Hip Bridge (8–10 reps, holding for 5 seconds at the top of each rep)

  4 Side Lying Clam Shell (8–10 reps on each side with a 2-second hold at the top of the movement)

  5 Heel Sit Quadruped T-Spine with External Rotation (8–10 reps on each side)

  6 Squat to Stretch (8–10 reps)

  7 Wall Slide (8–10 reps)

  8 Wall Standing Ankle Mobility (8–10 reps on each side)

  9 Wall Knee Marching (5 reps on each side)

  10 Alternating Stationary Lateral Squat (5 reps on each side)

  11 Reverse Lunge with Overhead Reach (5 reps on each side)

  RAMP 1: Foam Roller/Self-Myofascial Release

  Before you go through the Get Moving RAMP workout, use a foam roller or a ball (a lacrosse or tennis ball works) to massage any areas that feel tight. These tools work to massage your muscles without having to spend big bucks for a professional masseuse.

  Start with the six foam rolling exercises shown here. Your muscles will probably be tender the first time you roll them out, but don’t push through any pain. You’ll end up more tense, and it won’t be effective. Each time you use the foam roller it will feel less uncomfortable.

  Experiment rolling other areas that might be tight, such as the side of your leg (lie on your side and roll from your hip to just above your knee); your adductors (lie on your stomach, place the roller just above the inside of your knee and roll up to your inner thigh); and your chest (place a ball between your chest and a wall, just inside the front of the shoulder blade and below the collar bone, and roll back and forth).

  Ideally, use the foam roller a few minutes each day to avoid injury and feel great after your workouts!

  Calves

  POSITION: Place your left calf on the roller and support yourself, putting as much weight on the calf as you can. Turn your left leg in and roll so you are massaging the inside of your left calf. Then turn your toe straight up and roll and finish with your toe turned out. Repeat on the opposite leg.

  Hamstrings

  POSITION: With your leg straight out and your hands behind you with your weight back on your arms, roll from the top of your leg where your hamstring goes into your hip right down to your knee. Put your weight on one leg and roll up and down, and then massage the other leg.

  Quads

  POSITION: Roll right over so the roller is on the tops of the fronts of your legs and lean to one side. Roll up and down and then switch to the other side.

  Hips

  POSITION: Sit on the foam roller, cross your left leg over your right, and lean toward your left hip, putting your weight on your left hand. Roll on your glute and stop if you feel a spot that feels like a knot. Switch sides.

  Lats

  POSITION: Lie on the roller so that it is under your armpit, and roll from your armpit to your hip along your lat with your bottom arm extended or bent behind your head.

  Thoracic Mobilization

  POSITION: With the foam roller across your upper back, place your hands behind your head to support your neck. With your elbows up and out, roll slowly up and down your upper back as you extend and relax back onto the roller.

  RAMP 2: Half-Kneeling Hip Flexor Stretch with Rotation

  You will use the half-kneeling position frequently throughout your workouts for stretches, strength exercises, and core exercises. Practice this position, getting used to it, before you go into the hip flexor stretch and rotation.

  START: Begin with your left knee on the floor (with a towel under it for padding, if you prefer) and your right leg lunged in front of you with your foot flat on the floor, as if you are in a “Will you marry me?” pose.

  MOVEMENT: Place your hands behind your head with your elbows opened out. Squeeze your left butt cheek as you stretch the front of your left hip in a small range of motion to keep your hips underneath you and come back to the start. After performing all of your repetitions, repeat on the other side.

  RAMP 3: Double Leg Hip Bridge

  This exercise switches on your glutes, engages your core, and gives you an active stretch for the hip flexors. You’ll also see it in your strength program as your active rest.

  START: Lie on your back with your knees bent and feet flat on the floor. Your arms should be out straight with your palms facing up.

  MOVEMENT: Squeeze your glutes and lift your hips off the floor until your knees, hips, and shoulders are in one straight line, engaging your core and your glutes. Hold for 5 seconds and then lower back to the floor.

  RAMP 4: Side Lying Clam Shell

  This exercise works the external rotators of the hip to strengthen and improve range of motion. You’ll feel your outer thigh and hip burning. This is really great for warming up your hips and may remind you of an old-school Jane Fonda move where you “feel the burn.”

  START: Lie on your left side with your knees bent at a 90-degree angle, hips at a 45-degree angle, and your head resting on your left arm. Place your right thumb on your right hip bone and wrap your fingers around your hip to keep your hips still.

  MOVEMENT: Lift your right knee off your left knee by externally rotating at the hip while keeping your pelvis still. Only lift your knee as high as you can without twisting your upper body and pelvis. Hold for 2 seconds. Lower your knee back down. Complete all of your reps and then switch sides.

  RAMP 5: Heel Sit Quadruped T-Spine with External Rotation

  Most people spend the majority of their days hunched over their desks, in their cars, on the phone, or on their laptops. This move is extremely important to get your upper back moving after being rounded over all day.

  START: Get down on all fours. With your toes tucked under, sit back on your heels and place your right hand on
the back of your head, your left forearm on the floor in front of your knees.

  MOVEMENT: Rotate your right elbow up toward the ceiling, opening up your chest. Perform all of your reps and then repeat on the other side.

  RAMP 6: Squat to Stretch

  Take your time with this one and really sit into the squat and stretch and then straighten your legs for a good hamstring stretch. Each time you should get a little deeper in the stretch.

  START: Assume a squat stance with your feet about shoulder-width apart and toes very slightly flared outward. Grasp your toes.

  MOVEMENT: Bend forward at your hips so that your weight shifts to your heels. Next, keep your arms straight and inside your knees as you pull your rear end down and squat as low as you can. Lift your chest at the bottom of the movement. While still holding on to your toes, bring your rear end back up, stretching the back side of your body. Repeat. You will grasp your toes for the duration of the movement.

  RAMP 7: Wall Slide

  This exercise will open up your chest and shoulders, getting you into good posture, warming up your shoulders, and improving your range of motion.

  START: Stand with your back against a wall, with your head, upper back, and butt all touching the wall and your lower back in a neutral position. Place the back of your hands and arms against the wall.

  MOVEMENT: Keeping your lower back from arching off the wall, slide your hands, arms, and elbows up the wall, keeping all three in contact with the wall. Reach as high as you can while maintaining contact. Then slide back down.

  OPTION: Perform this exercise using your TRX for resistance instead of the wall.

  RAMP 8: Wall Standing Ankle Mobility

  If high heels are a part of your wardrobe, you probably have really tight ankles. Perform this ankle mobility exercise to undo some of the damage high heels create. I’m not saying don’t wear them, I’m just saying do this exercise! It is so important that you’ll be doing it in the warmup and in the strength workout.

  START: Face a wall in a split stance with your front foot a couple of inches away from the wall. Place your hands on the wall to balance yourself.

  MOVEMENT: While keeping the heel of your front foot down, bend your front knee toward the wall. Focus on keeping the knee tracking over your pinkie toe. You should feel a stretch in your Achilles, ankle, and/or calf muscle. Complete all of your reps and then switch legs.

  RAMP 9: Wall Knee Marching

  The goal is to be able to move your lower body and upper body while engaging your core. This exercise focuses on just that. Keep your core engaged as you work on the range of motion at each hip as you balance on one leg and then the other.

  START: Face a wall with both hands flat against the wall at shoulder height. Walk your feet two steps away from the wall so that you are leaning into the wall. Your hips should be in line with your shoulders and your ankles.

  MOVEMENT: Drive your left knee up as you drive up onto your right toes with your core engaged and the glute of the right leg engaged. Lower and alternate sides.

  RAMP 10: Alternating Stationary Lateral Squat

  You’ll be doing weighted lateral lunges in the strength program, so take your time with this exercise to warm up and stretch your inner thighs so you’ll be ready for your workout.

  START: Stand with your feet wider than shoulder-width apart. Place your arms straight out in front of you to offset your balance and keep your spine straight during the movement.

  MOVEMENT: Keeping your feet stationary, shift your weight as you lunge to your right leg, sitting your hips back while keeping your right knee tracking over your right toes and stretching out your left inner thigh. Go only as low as you are comfortable with. Return to the center. Alternate sides.

  RAMP 11: Reverse Lunge with Overhead Reach

  You’ll finish your warmup and get your entire body ready from head to toe with this lunging exercise. In Phase Two, you’ll see this as part of your metabolic workout. After this, you should be ready to tackle your workout, or if you’re just going through the Get Moving RAMP workout, then use this as your final movement. Be sure to really think about keeping your core engaged while using the front leg to drive up from the lunge.

  START: Stand with your feet shoulder-width apart.

  MOVEMENT: Looking straight ahead, step back into a lunge with your right leg as you reach both arms overhead. Your toes should stay straight forward, your front knee should be over your ankle and tracking over your toes, and your core should be engaged with good posture. Return to the start position and repeat with your left leg.

  PHASE 1: Strength

  Workout 1

  Remember to do the Get Moving RAMP exercises to warm up! Then perform the following exercises as described in the chart.

  Exercise

  Sets

  Reps

  Speed

  Rest

  CORE

  1A Plank with

  Alternating Leg Lift

  1-2

  8

  each

  side

  Mod

  None

  1B Alternating

  T-Stabilization

  1-2

  8

  each

  side

  Mod

  45 secs

  POWER

  2 High Pull

  1-2

  10

  Fast

  1 min

  STRENGTH

  3A Goblet Squat

  2-3

  15

  Slow

  1 min

  3B Three-Point

  Dumbbell Row

  2-3

  15

  each

  side

  Slow

  None

  3C Wall Standing

  Ankle Mobility

  2-3

  10

  each

  side

  Mod

  None

  4A Lateral Lunge

  with Contra Load

  2-3

  15

  each

  side

  Slow

  1 min

  4B Half-Kneeling

  Single Arm

  Overhead Press

  2-3

  15

  each

  side

  Slow

  None

  4C Wall Slide

  2-3

  10

  Mod

  None

  FINISHER

  5 Body Weight

  Speed Squat

  2-4

  20

  secs

  Fast

  20 secs

  1 A Plank with Alternating Leg Lift

  The goal is to stabilize your core (that is, don’t move from your hips to your shoulders) while lifting one leg and then the other. Doing this exercise properly will strengthen your abdominals and back while also switching on your butt. This combination is guaranteed to improve the look of your stomach and your buttocks.

  START: Get in a plank position with your elbows on the floor directly underneath your shoulders, your back in a straight line, and your abdominal muscles braced.

  MOVEMENT: While maintaining a neutral spine and tight abdominals and keeping your body as still as you can, lift your right leg up only 3 to 6 inches while engaging your glutes. Return to the starting position and then repeat with your left leg.

  1 B Alternating T-Stabilization

  Rotational movements are so important when it comes to your workouts. This will fire your core, engage your shoulders, and get your whole body working as one unit.

  START: Get in a pushup position with your head, upper back, and hips in a straight line.

  MOVEMENT: Shift your weight and turn your hips and shoulders square to the wall, shifting your weight onto your bottom arm and bottom foot as you reach your free hand up toward the ceiling, forming a T. Keep your body in a straight line and shift back to the start position. Repeat on the other side, alternating back and forth.

  OPTION: If
this movement is difficult, perform it on an incline, resting your upper body on a sturdy object to decrease the load on your core.

  2 High Pull

  This is the first power exercise you’ll do, and you’ll see it later as part of a combination and as part of your metabolic workout. The key is to use the power from your legs and hips to explode the weights up without muscling them up.

  START: Hold a dumbbell in each hand or a barbell across your front.

  MOVEMENT: Bend your knees and hips as if you’re going to jump, sticking your hips back. From this position, explode into an extension with your hips, knees, and ankles. The momentum should propel the dumbbells or barbell up, with your elbows high and the dumbbells or barbell staying in close to your body, reaching chest height. Lower back down immediately and repeat.

  3 A Goblet Squat

  Squats are one of the core exercises of this program because they work pretty much everything, burn a ton of calories, and challenge your body. The Goblet Squat is an excellent exercise because you cannot cheat. With a back squat most women will have a tendency to round their backs and lose their form. During a Goblet Squat, you have to keep your posture upright, holding the dumbbell or barbell using your upper back to support the load.

  START: Stand with your feet shoulder-width apart, with your feet either straight or slightly rotated out. With both hands, hold a dumbbell in close to your chest with your elbows underneath it, supporting the weight.