Defy Gravity in Six Weeks

By:
Liz Neporent

Tamilee Webb's workout can help you defy the laws of gravity. True, this top fitness pro can't teach you to fly, or even float through the air, but she's certainly discovered the formula for giving your body a lift. "The secret to keeping your body looking firm and sculpted is change," says the star of the new Defy Gravity exercise video series and author of a book by the same name. "You don't have to make drastic changes to your workout every day, but little changes definitely add up."

It doesn't take much to put this former Buns of Steel girl's theories into practice. All you need is a step, two sets of risers, a watch or clock with a second hand, and some dumbbells. Webb's done the rest by offering up these six gravity-defying toning moves, each designed to deliver maximal pickup, tone and tightness. She's also created a mix-n-match workout schedule that offers up differences in sets, reps and rest to keep your muscles guessing and the improvements coming.

For maximum results in just six weeks, she recommends working out with weights three times a week on non-consecutive days and also getting plenty of calorie burning cardio. (For even more toning and strengthening ideas, click to TamileeWebb.com.)

Try the moves:

Side Reach Lunge

Muscles worked: Butt, thighs, arms, core.

The setup: Hold a dumbbell in each hand and stand tall with your arms in front of you, palms in, and feet hip-width apart.

The move: Step your right foot out to the side about a stride's length, and keeping your left leg straight, shift your weight onto your right leg and bend your right knee. As you bend, straighten your left arm down and across to touch the dumbbell to your left toe and bend your right elbow to pull the other dumbbell back toward your waist. Stand back up to the start and repeat to the left. Continue alternating sides to complete the set.

Squat Lift Curl

Muscles worked: Butt, thighs, arms, shoulders.

The setup: Hold a dumbbell in each hand with your arms at your sides and feet hip-width apart.

The move: Bend your knees to squat down until your thighs are parallel to the floor. As you stand back up, bend your elbows and rotate your forearms to curl the weights up to your shoulders. Next turn your palms out and straighten your arms up overhead. Lower arms to shoulder height, then rotate your forearms as you lower them back to the start before moving into the next repetition.

Elevated Push-Up

Muscles worked: Chest, arms, shoulders, core.

The setup: Place 1 to 2 sets of risers underneath your step. Lie face down, about a body length in front of your step with your legs out straight, toes resting on top of the step platform, heels up. Bend your elbows and place your palms on the floor, a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and toes.

The move: Bend your elbows and lower down until your upper arms are parallel to the floor. Push back up.

Seated Row

Muscles worked: Back, shoulders, arms.

The setup: With a dumbbell in each hand, sit on the lengthwise center of your step, and keeping your back straight, lean forward and extend your arms toward the floor on either side of your legs, palms facing back.

The move: Squeeze your shoulder blades together and bend your elbows to lift the dumbbells up to waist-level. Slowly lower to the start.

Chest Press

Muscles worked: Chest, shoulders, arms.

The setup: Lie on your step with your knees bent, feet flat on the floor, and a dumbbell in each hand. Push the dumbbells up so your arms are directly over your shoulders and palms face in. Pull your abdominals in but don't jam your back into the step.

The move: Lower the dumbbells down until your elbows are slightly below your shoulders. Push the weights back up without locking your elbows.

Dumbbell Pass Crunch

Muscles worked: Core, arms, shoulders, thighs.

The setup: Lie face up, with your arms extended behind you and your legs out straight as is comfortable with a light dumbbell (or medicine ball) secured between your ankles. (It's okay to keep your knees bent if it's too challenging to straighten your legs.)

The move: Lift your upper and lower body simultaneously up and inward, and at the top of the movement, grab the dumbbell with your hands. Lower to the start. On the next rep, transfer the dumbbell back to your ankles. Continue passing the dumbbell from hands to ankles to complete the set.

Your sets and repetitions:

Week one

One set per move, 15 reps per set, one minute rest between sets.

Week two

Two sets per move, 15 reps per set, one minute rest between sets.

Week three

Three sets per move, 10 reps per set, 45 second rest between sets.

Week four

Three sets per move, 12 reps per set, 45 second rest between sets.

Week five

Three sets per move, 15 reps per set, 30 second rest between sets.

Week six

Three sets per move, 15 reps per set, 15 seconds or less rest between sets.

Note: Use a weight heavy enough that your muscles feel "worked" by the end of each set. As the sets, reps and rest times change, you may have to adjust your weight accordingly.