How to Sculpt Your Ideal Body in 90 Seconds- Part One
by Pete Cerqua
Tired of countless sets and reps? Short of time to get the workout your body needs? How about working your body in 90 second increments! With this get-lean routine you’ll do each move only once, which will leave you twice as much time to enjoy your sleek new physique!
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), who created these slow-mo moves.
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!
Arm Accentuator
Stand with feet hip-width apart, a weight in each hand, arms down. Raise arms out to sides a few inches and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Slowly lower arms in four 10-second increments.
- WORKS SHOULDERS
Tush Tightener
Stand with feet hip-width apart; raise arms to shoulder height for balance. Bend knees and slowly squat about one third of the way down to floor; pause and hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep squat (as shown). Slowly rise in four 10-second increments.
- WORKS BUTT, THIGHS
Belly Buster
Lie face-up with legs extended straight up, arms out to sides, palms down. Keeping legs together, lower legs a few inches to left; pause and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with legs just above floor (as shown). Raise legs back to center in four 10-second increments. Repeat on opposite side.
- WORKS ABS, OBLIQUES
Total Toner
Lie face-up head and upper back on ball, hips raised and aligned with torso, a weight in both hands, arms extended to ceiling. Lower arms behind you 2 inches toward floor; hold 10 seconds. Lower 2 inches more; hold 10 seconds. Repeat three more times, ending with arms parallel to floor (as shown). Raise arms in four 10-second increments.
- WORKS TRICEPS, CHEST, BACK, BUTT, THIGHS, HAMSTRINGS
Love these moves? Listen in to our interview with Pete in the WISH Summit for more knowledge about this fast and fruitful workout style!
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.