Fitness & Exercise

4 Firm and Burn Whole Body Workouts

Combine our Find Your Fit workouts into four brand-new all-body routines to rotate!

 

This marks the final installment of our Find Your Fit workouts—a series of routines that focus on key areas of your body. If you’ve been following along all year, congrats! You’re no doubt feeling stronger and looking more toned. But don’t stop now! “Strength training is important for your health, and key for losing weight, since muscle requires more energy to maintain than fat,” explains David Otey, a certified strength and conditioning coach and the personal training manager at Equinox Sports Club in NY.

To continue building strength, we’ve combined moves from all the Find Your Fit workouts to create four complete, total-body routines. By combining moves from each one, you can target your legs, abs, arms, butt, and back in one quick session. We’ve taken away all the guesswork. Add cardio exercise three times a week (walking, biking— you know the drill) and you’ve got a complete muscle-sculpting program you can use for years to come.  

 

Monthly Workout Schedule

 

We’ve put together key moves from each of our Find Your Fit workouts into 4 plans to give you a well-rounded routine. Find these new plans with all moves illustrated at: ww.com/us/find-your-fit.

 

WEEK 1 WEEK 2 WEEK 3 WEEK 4
  • Cardio* 3x
  • Cardio 3x
  • Cardio 3x
  • Cardio 3x
  • Plan A 1x
  • Plan C 1x
  • Plan A 1x
  • Plan C 1x
  • Plan B 1x
  • Plan D 1x
  • Plan B 1x
  • Plan D 1x


*Aim for at least 30 minutes of cardio (like brisk walking, swimming, or cycling) three days a week.

 

Strength Training Plans


Do 8 to 10 reps of each move in the row to complete 1 round. (To increase the challenge, perform 12 to 15 reps.) Perform 3 rounds, taking a minute to catch your breath in between.

  MOVE 1 MOVE 2 MOVE 3 MOVE 4 MOVE 5
Plan A First-
position
demi plié
Band
crunch
Curl to
press
Gliding
lunge
squat
Renegade
row
Plan B Second-
position
demi plié
Toe
touch

 
Triceps
kickback

 
Zipper
squat

 
Superman
Plan C Relevé Tabletop Dip Circle
crossback
Balance
row
Plan D Side
lunge lift

 
Plank
cardio
combo
Concen-
tration
curl
Bridge
hamstring
extension
Halo


See the Find Your Fit Workouts>>