How to Sculpt Your Ideal Body in 90 Seconds- Part Two
by Pete Cerqua
How would you feel if I told you that you needn’t spend an hour a day or even a half hour lifting weights and exercising to noticeably tone-up and slim down? What if you only needed 90 seconds at a time to make a difference? Read on and you will find Pete Cerqua’s tried and true way to see results in every part of your body.
Slow Down to Firm Up
You can tone all over with a single rep. The key? Stretch out each exercise over a full 90 seconds. “Stop-and-hold training is more effective than traditional strength training because it maximizes muscle tension throughout the total range of motion,” says Pete Cerqua, author of The 90-Second Fitness Solution (Atria Books).
You’ll need
A pair of 5- to 10-pound weights and a stability ball
You’ll do
One rep (or one on each side) of each sculptor twice a week on nonconsecutive days. Go with the slow!
Lower Body Buffer
Stand with feet staggered, left foot in front of right, right heel lifted, a weight in each hand. Bend knees and lunge down 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep lunge (as shown). Slowly return to standing in four 10-second increments to complete rep. Repeat on opposite side.
- WORKS BUTT, THIGHS
Bust Booster
Start in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending just above floor (as shown). Straighten arms in four 10-second increments.
- WORKS CHEST, SHOULDERS, TRICEPS
Back Attack
Lie face-down with torso on ball, feet wider than hip-width apart, a weight in each hand, arms down, palms facing each other. Raise arms out to sides a few inches; hold for 10 seconds. Repeat stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Lower arms in four 10-second increments.
- WORKS BACK, SHOULDERS, TRICEPS
Would you like to know more about this fitness approach to maximizing your time and energy for toning and slimming? Listen to our interview with Pete in the WISH Summit by signing up for free here.
Meet Pete Cerqua
Pete Cerqua is the owner of 90-Second Fitness Personal Training and Nutrition in New York City. He is the bestselling author of The 90-Second Fitness Solution published by Simon & Schuster and his newly released books are The High Intensity Fitness Revolution for Men and The High Intensity Fitness Revolution for Women. Pete Has appeared in Oprah’s magazine 4 times as well as Self, Health, Prevention, The New York Times and CBS News.