Do 3 sets of 4 circles to the right and 4 circles to the left. Do not stop between sets unless you have to rest.
SALSA SHOULDERS
Increases awareness, flexibility, and mobility in the neck, shoulders, and rib cage. Great for people with neck pain.
1. Stand with your feet firmly planted on the floor. Press your heels into the floor and contract the muscles in your butt (keep them contracted throughout the exercise). Hold your arms up with your elbows bent at a 90-degree angle, palms facing forward.
2. Circle your shoulders forward 4 times.
3. Reverse direction and circle your shoulders backward 4 times.
Do 3 sets of 4 circles forward and 4 circles backward. Do not stop between sets unless you have to rest.
BIKINI SWIRL
Increases flexibility and mobility in the neck and rib cage. Strengthens the back.
1–3. Stand straight and place your hands on top of your head. Pull your elbows back. Press your heels into the floor to contract the muscles in your butt (keep them contracted throughout the exercise). Pull in your abdominal muscles and, moving from your waist, circle your rib cage 4 times from left to right without moving your hips (try to draw a circle on the ceiling with the top of your head). It should feel as if you are using a hula hoop with the hoop just under your rib cage. Switch directions and do 4 circles from right to left.
Do 3 sets of 4 circles from left to right and 4 circles from right to left.
ROLL-DOWN
Gives you flat abs and a sexy six-pack!
1. Sit on the floor with your knees bent and your feet hip-width apart. Press your feet firmly into the floor and contract your thigh muscles. Work against your body weight. Imagine that you are trying to squeeze your legs together but they’re so heavy, they won’t budge.
2–3. Contract your pelvic floor muscles and squeeze your belly button in toward your spine. Roll back one vertebra at a time, resisting gravity as you lower yourself all the way down to the floor. Keeping your abdominal muscles tight, lift your spine one vertebra at a time back to the starting position (1). This is 1 rep.
Do 1 set of 8 reps. Work up to 3 sets.
Variation: When you are strong enough to do Roll-Downs comfortably without losing form, try this variation. Roll down to the point where it’s most challenging to hold yourself up. Keeping your abdominal muscles tight, make a complete circle with your entire torso to the right 8 times. Keep your hips and sit bones stable—don’t rock your pelvis. Make a complete circle with your entire torso to the left 8 times.
Do 1 set of 8 circles to the right and 8 circles to the left.
CAT ’N’ HAMMOCK BACK STRETCH
Strengthens and lengthens the abdominals and the posture muscles in the back. Feels wonderful, too! A great movement.
1. Get on your hands and knees with your back in a flat tabletop position. Your hands should be in line with your shoulders and your knees in line with your hips.
2. Press your palms into the floor and pull your abdominal muscles in toward your spine. Squeeze your butt muscles and round your back and neck like a cat. Hold this position for 10 seconds.
3. From the Cat Stretch, flow into the Hammock Back Stretch. Pull your shoulders down and away from your ears and slowly raise your head and chest. Keeping your abdominal muscles tight, allow your back to sway as if you were a human hammock. Hold this position for 10 seconds, then return to the flat back position.
Alternate in a flowing manner between the Cat Stretch and the Hammock Back Stretch 3 to 5 times. End with the Cat Stretch.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 2
INTERVAL WALKING
Over the next 4 weeks, you’re going to teach your body how to become a champion fat burner. In this phase, Interval Walking is stepped up. You will be doing longer periods of fast walking within the 20 minutes, with shorter recovery periods in between. You’ll notice that the increase in work levels is very gradual, and you will easily rise to the challenge.
By now, you will be seeing the fruits of your labor. As you increase your metabolism, you’ll burn more fat and calories, lose more weight, and look trimmer. You’ll also be surprised at how much more stamina you have, not only during your workout, but as you go about your day-to-day activities.
In fact, you may be so pleased by your progress that you’re tempted to push yourself to do even more. Don’t! More is not better, and if you overdo it, you risk injuring yourself. For the best results, please follow the program. As I explained earlier, your recovery periods are very important for achieving your long-term goals. If you try to work as hard as you can every day, the intensity of your workouts will suffer, and intensity is the name of the game in interval training. Your body needs to rest and recover, so don’t cut this part out.
If you feel that Phase 2 Interval Walking is too challenging, repeat the Phase 1 walking program for another week or two, and then give Phase 2 another try.
THE TOTAL BODY WORKOUT
The Total Body Workout in Phase 2 builds on what you’ve learned during Phase 1. These exercises incorporate more coordinated and choreographed movements, but you’re ready for it. With each workout session, you’ll get a bit more proficient at doing the exercises. As you become more aware of how your body moves, your work becomes deeper and more effective. You’re learning how to make each workout count. You will notice a steady improvement in how you feel, particularly if you’ve had stiffness and joint problems in the past. And you’ll notice that you look slimmer and sleeker.
If you’re having difficulty completing the number of sets, you can do fewer sets or fewer reps per set. Or, if you simply can’t keep up with Phase 2, go back to Phase 1 for 2 weeks, and then give Phase 2 another try.
You will do Phase 2 for 4 weeks—or longer, if you feel you’re not ready to move on. See the plans on the following pages for what to do each day.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 2—WEEK 1
DAY 1—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 30 seconds at Moderate Pace.
Walk for 30 seconds at Easy Pace.
Repeat 12 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 2—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 3—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Moderate Pace.
Walk for 15 seconds at Supercharged!
Walk for 45 seconds at Moderate Pace.
Repeat 12 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 4—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 5—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 30 seconds at Revved Up.
Walk for 30 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 6—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 7—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
Walk for 15 seconds at Supercharged!
Walk for 60 seconds at Moderate Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
PHASE 2—WEEK 2
DAY 1—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minute
s (optional).
DAY 2—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 30 seconds at Moderate Pace.
Walk for 30 seconds at Easy Pace.
Repeat 10 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 3—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 4—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
Walk for 15 seconds at Supercharged!
Walk for 45 seconds at Moderate Pace.
Repeat 15 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 5—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 6—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 30 seconds at Moderate Pace.
Walk for 45 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 7—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
PHASE 2—WEEK 3
DAY 1—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
Walk for 30 seconds at Supercharged!
Walk for 60 seconds at Moderate Pace.
Repeat 10 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 2—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 3—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 45 seconds at Moderate Pace.
Walk for 30 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 4—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 5—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Easy Pace.
Walk for 30 seconds at Supercharged!
Walk for 45 seconds at Moderate Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 6—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 7—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Moderate Pace.
Walk for 45 seconds at Revved Up.
Walk for 15 seconds at Moderate Pace.
Repeat 6 times.
Cooldown: End with a 2-minute walk at Easy Pace.
PHASE 2—WEEK 4
DAY 1—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 2—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 60 seconds at Moderate Pace.
Walk for 30 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 3—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 4—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
Walk for 30 seconds at Supercharged!
Walk for 60 seconds at Moderate Pace.
Repeat 10 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 5—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 6—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
Walk for 30 seconds at Revved Up.
Walk for 45 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 7—TOTAL BODY WORKOUT
Phase 2 exercises: See “PHASE 2: Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
Phase 2 Total Body Workout Exercises
Stair Step-Up
Side Reach
Super Squat
Single Arm Reach
Beautiful Biceps
Shoulder Stroke
Fab Abs
Ab Circle
Beach Kneel
PHASE 2 TOTAL BODY WORKOUT
STAIR STEP-UP
Lifts the butt, shapes the legs, improves balance, and strengthens upper-thigh muscles.
1. Stand in front of your exercise step. Place your left foot on the step, pressing your heel into the step. Keep your right foot on the floor behind you. (If you have knee problems, do this exercise without using the exercise step. If you have poor balance, hold on to a wall or chair for greater stability.)
2. Straighten your right leg and lift it to the point where you can feel your butt contract. Hold that position. Keep your butt tight and lifted.
3. Tightening your abdominals and not allowing yourself to wobble, slowly pulse your right leg slightly higher while keeping your butt and abdominal muscles tight. Do 8 pulses with your right leg, and then return to the starting position.
Switch legs and repeat the exercise.
Do 3 sets of 8 pulses with each leg.
Variation: When you are proficient at doing Stair Step-Ups, add this more difficult variation. Instead of pulsing the extended leg up and down, draw 4 small circles to the right in the air with your toes. Reverse the direction and draw 4 more small circles to the left. Switch leg positions and repeat the exercise.
Do 3 sets of 4 circles to the right and 4 circles to the left with each leg.
Caution: Stop if you have knee or hip pain.
SIDE REACH
Lifts the butt, shapes and strengthens the legs and inner thighs, and improves balance.
1. Place your left foot on an exercise step, pressing your heel into the step. Lift your right leg up to the point where you can feel your butt muscles contract, then cross your right leg behind your left leg, reaching through your toes.
2. Holding your abdominal muscles in tight and, not allowing yourself to wobble (hold on to a chair if you need to), slowly bend and straighten your left leg (this is 1 rep).
Switch legs and repeat the exercise.
Do 3 sets of 8 reps with each leg.
Caution: Stop if you have knee or hip pain.
SUPER SQUAT
Lifts the butt and strengthens the thigh muscles. A great knee strengthener if done properly.
1. Place your left foot on the exercise step. Keep your right foot flat on the floor. Turn out both feet. (If you have knee problems, you can do this exercise without using the step.)
2. Bend both knees into a comfortable squat position. Your ankle bones should be directly in line with your knees to prevent knee problems.
3. Lower yourself into a deeper squat until you feel your butt muscles con
tract. Hold at the lowest point you can manage, then pulse your legs up and down 1 to 2 inches (a single up-and-down movement is 1 rep). Your hamstrings should feel as if they’re “on fire.” This is a small, controlled movement.
The South Beach Diet Super Charged Page 14