* find your level

EASE UP If you're a beginner, do this workout only once, using the lightest weights and minimum reps recommended. STEP IT UP! To progress, use the highest weight and maximum reps recommended or add a third day.

bodyblast 1:

5 minutes = tendu front and side + standing spinal twist + shoulder combo raise

* 1. TENDU FRONT AND SIDE

Stand tall with feet in first position (see description in Warm-Up). Extend arms in front of chest, elbows bent and arms rounded, shoulder blades drawn down and back, belly drawn in, buttocks relaxed. Keeping legs straight, lengthen through right foot and leg, brushing pointed toes along floor in front of you as far as possible, while maintaining thigh rotation and torso alignment [A]. Brush foot back to starting position. Repeat, this time pointing right foot out to the side [B]. Pull foot back in to complete 1 rep. Do reps, then switch legs. Reps 10-12 with each leg. Strengthens quadriceps, hamstrings, buttocks, upper hips, calves and intrinsic foot muscles

TRAINER'S TIP Pretend you're painting the floor with your toes to increase the quality of the legwork; at the same time, keep upper body still.

THE FAST BODYBLAST PLAN

SCHEDULE Do one, two or all three 5-minute sequences in any order twice a week, either to supplement your regular workouts or in place of them when you're pressed for time. For a longer workout, simply repeat one or more of the segments.

WARM-UP Begin each workout with limbering moves, such as shoulder rolls and arm circles. Next, do heel lifts in ballet's first position: Stand with heels together, legs turned out comfortably, toes pointing out at about 45 degrees. Keeping body weight evenly distributed over both feet, lift heels, then bend knees and lower hips partially toward floor into a "demi-plie." Keep heels lifted and straighten legs, then lower heels. Repeat sequence 10-12 times.

COOL-DOWN Finish with a full-body stretch: Lie on your back and extend arms and legs away from each other. Stretch fully for 30 seconds, taking long, deep breaths.

* 2. STANDING SPINAL TWIST Stand tall with feet together, legs straight, belly drawn up and in, buttocks relaxed. Extend arms out to sides at shoulder height, palms down, hips level and square [A]. Inhale, then exhale, rotating torso as far as you can to the right, keeping arms straight and hips squared [B]. Inhale and rotate back to center. Repeat on other side. Reps 3-5 in each direction. Strengthens abdominals, particularly oblique muscles

TRAINER'S TIP Don't twist from shoulders; focus on rotating from rib cage, keeping hips squared.

* 3. SHOULDER COMBO RAISE Stand with feet together, belly drawn up and in, thighs together. Hold 3- to 5-pound dumbbells in hands, elbows bent at 90 degrees and close to sides, forearms parallel to each other, palms facing in. Lift elbows to shoulder height, knuckles pointing up [A]. Lower arms to starting position. Keeping elbows bent, lift arms up and out to the sides to shoulder height [B]. Lower arms to starting position to complete 1 rep. Reps 8-10. Strengthens front and middle shoulders, upper chest and upper back

TRAINER'S TIP Be sure to keep your feet together--this forces your core muscles to engage and will help you stay balanced.

bodyblast 2:

5 minutes = side-lying passe on right side + swimming + biceps belly scoop + side-lying passe on left side + swimming + biceps belly scoop

* 4. SIDE-LYING PASSE Lie on your right side, abs pulled in, spine in a neutral position. Extend legs out at a slight angle to your body without moving hips or back. Bend right arm in line with torso and lay head on it, left hand in front of chest. Turn toes out to first position, heels together and feet pointed, top knee facing the ceiling. Bend left knee and slide left foot up right leg to knee, keeping left foot pointed [A]. Straighten left leg up toward ceiling [B]. Keeping left leg straight, flex foot and engage inner thighs to lower leg to starting position. Do all reps with left leg, then go on to move No. 5. Reps 8-10. Strengthens quadriceps, hamstrings and inner thighs
TRAINER'S TIP Keep top hip aligned over bottom hip so you don't roll backward as you lift leg.

* 5. SWIMMING Lie facedown with both arms extended above head on floor, arms parallel, palms facing down, legs extended straight. Pull abs up and in and lift chest, extending spine so both chest and arms hover a few inches above floor. At the same time, lift legs off floor, lengthening them away from torso and pointing toes [A]. Press down with left arm and right leg without touching floor [B], then switch sides, pressing down right arm and left leg. Keep alternating sides in a fluid, swimming motion. Stay lifted, inhaling for 2 arm and leg switches, then exhaling for 2 switches; this equals 1 rep. Reps 8-10. Strengthens entire back, shoulders, quadriceps, hamstrings and buttocks

TRAINER'S TIP Keep abs engaged and back of neck long. Focus on lengthening arms and legs away from each other without tightening butt.

6. BICEPS BELLY SCOOP Sit tall on floor with knees bent, feet together in front of you. Place a medium-resistance band around balls of feet, then hold one end in each hand, arms close to sides and extended, palms up, wrists straight. Lean back from hips so torso is at a slight angle, keeping torso straight; scoop belly inward to stabilize your position [A]. Bend elbows, bringing hands toward shoulders without changing upper-arm or shoulder position [B]. Straighten arms to starting position without changing torso position, then repeat. Reps 8-10. Strengthens biceps; abdominals and spine extensors as stabilizers

TRAINER'S TIP Draw shoulder blades down and back, keeping chest lifted and abs tight, to help you maintain a slight lean without collapsing torso.

bodyblast 3: