ARMS (Monday/Wednesday/Friday)
Standing arm curls
With two 5lb weights, do 25 arm curls, both arms at the same time. Make sure you are keeping your elbows close to your body.
4 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
2 of 14
Arm kickbacks
Kneel on a workout bench with your left shin flat on the bench, supporting your upper body with your left arm, which should be straight. With a 5-pound weight in your right hand, bend your elbow at your waist and extend your arm back so it’s straight and the weight is in line with your shoulder.
4 sets of 25
Seated incline press (not pictured)
Start by sitting in the machine with your back flat against the back of the pad and the machine set to the 15 or 20-pound plates. Now, with your hands gripping the pads, raise the arm grips straight up at the same time. Once your arms are fully extended, slowly lower them back to the starting position.
3 sets of 12
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
3 of 14
CHEST (Monday/Wednesday/Friday)
Seated flies
Adjust a workout bench so that the back pad it slightly raised and then adjust the seat to the highest setting to support your tush. Holding 5-pound weights in each hand, align your arms straight out in front of your face, then slightly bend your elbows. Separate your arms, keeping elbows bent, until your hands are on either side of your body, aligned with your ears. Then, bring the dumbells back together in front of you.
4 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
4 of 14
Lat pull downs
Using the wider bar, hold it with a comfortable grip, arms in a wide V and with the weights on plate two. Put your knees underneath the pad and pull the bar down smoothly until it touches the top of your chest. Now extend your arms back to the top.
4 sets of 25
Flat bench chest press (not pictured)
Grab two 5-lb weights and lie on a flat bench with your legs in 90-degree bends and your feet firmly on the floor. Hold the weights at your chest with your elbows pointing towards the floor. Extend your arms straight up in front of your face with the dumbbells touching. Don’t lock your elbows! Now, slowly lower arms to the starting position.
4 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
5 of 14
BUTT (Monday/Wednesday/Friday)
Butt buster
Grab a mat and position yourself on all fours, keeping your arms straight. Bend one leg, and then extend it up as far as it can go, squeezing your butt cheek and keeping your knee bent. Bring leg back down to original position.
3 sets of 50 (on each leg)
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
6 of 14
ABS (Monday-Saturday)
Side oblique plank
On a flat workout bench, hold yourself up on your right elbow in sideways plank. With your left hand supporting you, dip your hips and torso and then straighten again into the side plank starting position.
3 sets of 25 on each side
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
7 of 14
Side oblique plank
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
8 of 14
Medicine ball crunches
Make sure you position your lower back so that’s what’s holding the majority of your weight. Bring your arms behind you and place hands on the back of your head. Go back, and then crunch from above your belly button (the top part of your abs, while you sit all the way up). You should feel the burn above your belly button. If not, reposition yourself so you’re targeting that area.
3 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
9 of 14
Ab dolly
I LOVE LOVE LOVE this little gadget. It seems to be the only thing that shreds my belly fat. Grab a pad that’s big enough to protect your knees, then kneel on all fours. Slide the dolly straight out until you’re fully extended in a plank position and use your ab muscles to pull yourself back into the starting position. (The dolly should be right in front of your knees, almost touching them.) If your gym doesn’t have the dolly, you can buy it online and do it when you’re home watching TV! Warning: This may look easy, but it’s HARD. Over time, though, you’ll build endurance and your stomach will be ripped.
3 sets of 25
Seated torso rotation (not pictured)
Start by adjusting the machine’s pads to your height. Then, rotate your lower body back and forth using 15-pound plates.
3 sets of 25 (on each side)
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
10 of 14
LEGS (Monday/Wednesday/Friday)
Hamstring curl
Lie flat on your back on the mat with your arms at your sides. (I roll the mat up at one end to provide padding for the back of my head.) Hike your body up and place your feet together on the ball with all the weight on your shoulders and your palms. Once you’ve positioned yourself onto the ball, balance your weight so you feel secure. Keeping your hips raised, slowly pull the medicine ball towards your butt without dropping your hips. This is super hard; if done correctly, though, you’ll feel an insane burn in your hamstrings. (Don’t give up, your legs and booty will thank you when you pull on those short shorts this summer!) Slowly, slide the ball back out to the original position without dropping your hips.
3 sets of 12
One-legged block squat (not pictured)
Put right foot on left side of a three-foot high block with left leg dangling. Bend right knee as if you were sitting. Go down as far as you can without letting your left foot touch the floor. Left leg should be straight. Straighten right leg back into standing position.
3 sets of twelve (on each leg)
Side leg lunges (not pictured)
Grab two 8-lb weights in each hand. Get into a runner’s lunge, with your right leg bent at a 90-degree angle in front and your left knee almost touching the floor. Keep your chest up and turn your torso to the right so your left shoulder is in line with your right knee. Drop your body until your left knee is on the floor and then immediately pull your body back to the original position, using your right thigh muscle. The deeper the lunge, the harder the burn and the better result for the thighs and butt.
3 sets of 12 (on each leg)
Seated leg extension (not pictured)
Sit comfortably in a leg extension machine. Keeping your back and head straight, raise the weight until your leg is straight, then proceed to lower the weight while holding onto the handgrips on the sides of the machine. Again, I like to keep it light so 30 lbs. works for me.
3 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
11 of 14
Hamstring curls
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
12 of 14
HIPS (Monday/Wednesday/Friday)
Seated hip abduction
Sit in machine with the inside of each thigh placed against the pads. Choose a lighter weight amount with more reps so you don’t bulk up and keep your muscles lean. On this machine, for example, I do about 35-lbs. Slowly move each thigh away from the center of the body and then back together.
3 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
13 of 14
BACK (Monday/Wednesday/Friday)
Seated row
To begin the seated row, take hold of the handles of your favorite bar and position the weight to plate two. I prefer to use the metal bar (see photo). Sit with your back straight while keeping your legs bent and your feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Try to keep your elbows squeezed against your torso, not in wings. Make sure to bring your shoulder blades as far back as you can, keeping your back straight. 4 sets of 25
Seated, chest to your thigh, flies (not pictured)
To work out your back and improve posture (for all you office drones stuck at a computer all day!) grab two 5-lb weights and sit on the edge of the workout bench with your knees and feet together. Bend at a 90-degree angle so your chest is resting on your thighs. Dangle your arms to the ground and then raise them so they’re aligned with your ears on either side of your head. Hold for a second, squeezing your back muscles, and then bring your arms back to the starting position.
3 sets of 15
Machine back extensions (not pictured)
Start with the pad against the middle of your shoulder blades and lean back to relax and return to a vertical position. I do 50 lbs.
3 sets of 25
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
14 of 14
YOGA (Tuesday/Thursday/Friday)
I take three 90-minute Vinyasa flow classes a week at Jivamukti Union Square. If you can’t fit that many classes into your schedule then at least go once and maybe even try a few poses at home. Yoga will make you leaner. When I first went, my thoughts were racing. But after I committed myself to the practice, I learned breathing techniques that allowed me to turn the noise off. Now, when I first walk out of class, my first reaction isn’t, “Who texted me?” It’s “Wow, I feel Zen and calm right now.” You can re-enter reality with a feeling of peace and clarity, ready to get back into the New York rat race.
Tamara Beckwith, Hair/makeup by Jillian Halouska for Warren Tricomi
