Glued to the tube? You're not alone. American women spend, on average, more than five hours a day watching TV. Which made us think: What if you could use some of that prime time to fight flab? Here, Smallville actress Erica Durance shows you how to get into superhero shape without missing your favorite shows.
How to Do This Workout
Watch and weight Grab a set of 5- to 8-pound dumbbells and a pillow, then flip on any 30-minute show (in this case, SpongeBob SquarePants). While screen-gazing, complete 10 to 15 slow and controlled reps of each of the following toners???you should be able to squeeze in all seven before the first advertisement.
Commercial break(out) During ads, kick up the cardio! Run in place, fake jump rope or do one of these 90-second moves. Repeat this weight circuit when the program's on and cardio during commercials until the credits roll, up to three times.
Why it works "Alternating between strength and cardio moves burns serious fat and sculpts, head to toe, all in one workout," says plan creator Harley Pasternak, who has trained A-list stars such as Lady Gaga and Jennifer Hudson (Get their best moves! If you do this routine three times a week on nonconsecutive days, you'll see showstopping results in three to four weeks.
Weighted LungeStand a few feet in front of couch, facing away from it, a dumbbell in each hand. Extend left leg behind you and rest top of foot on seat. Keeping torso tall, right knee over ankle, lower body until right thigh is parallel to floor (as shown). Return to start; complete reps and switch sides.
WORKS LEGS, BUTT
Victory PressKneel on a pillow, holding a dumbbell in each hand. Bring arms out to sides, with elbows bent to 90 degrees and hands level with ears, palms forward. Contract abs as you press arms overhead (as shown). Return to start; repeat.
WORKS ABS, ARMS, SHOULDERS
Torso TwistSit on floor with legs extended and knees bent. Hold a pillow with both hands at chest level and lean back at a 45-degree angle. Maintain this position as you contract your abs and twist torso right (as shown) and then left to complete one rep. Repeat.
WORKS ABS, OBLIQUES
Incline Push-UpStart in push-up position with hands on chair or couch. Lower chest toward chair, keeping head aligned with spine (as shown). Push up until arms are straight but not locked. Repeat.
WORKS CHEST, ABS, ARMS, SHOULDERS
Abdominal CurlLie faceup on floor, an arm's length from couch or sturdy chair. Lift feet off floor, knees together, and place a pillow between hamstrings and calves. Reach arms overhead and grip couch or chair leg with both hands (as shown). Contract abs as you curl knees toward chest. Release and repeat.
One-Legged SquatStand facing chair or couch about 2 feet away. Place right foot on seat, arms raised at chest level, palms in. Keeping arms lifted throughout, lower into a squat as if sitting in a chair (as shown), being careful not to let left knee creep past toes. Return to start; do all reps; switch sides.
WORKS LEGS, BUTT
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SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.