The Physique 57 Solution (53 page)

For each section of the workout, we’ve also included suggestions about timing—for example, how long the first Thigh section should take, or how much time you should devote to any given stretch. When you’re first starting out, don’t be concerned if you can’t finish a sequence of reps in the exact time allotted. These notes on timing are rough approximations meant to guide you. Do your best to
follow them, but don’t worry if you run over by an additional thirty seconds or even a minute. We’ve also taken into account that you will need time to reposition in between sets, so even if you find yourself resting for ten seconds here and there, you should still finish the workout in 57 minutes. That said, again, if you initially run longer, that’s okay. It’s far more important that you finish the workout and complete as many sets of the reps as you possibly can. As you gain strength and become more comfortable with the moves, you will naturally pick up the pace.

When it comes to performing the moves themselves, bear in mind that some of the series of reps—particularly the longer sets in Seat and Thighs—are going to be very challenging at first. Depending on your level of fitness, you may even find ALL of them very challenging! This is completely normal and even to be expected. So if you can’t finish a set, if it’s just too hard, it’s okay to take a break and then hop back in. Stopping for a few seconds to drink some water and shake out your muscles will ultimately allow you to go further and do more—you can then pick up where you left off and still get the most out of your workout.

You will also most likely experience some soreness in your muscles over the next two weeks as your body adapts to a new level of physical activity. As we’ve said before, soreness is good because it tells you that your body is changing. Contrary to what most people believe, soreness does
not
mean that you’ve torn the muscle fibers or injured them in any way; it is simply the body’s natural response to an increase in duration and intensity of exercise, and is caused by temporary fluid retention in the muscle fibers. While stretching was long considered the antidote to soreness, recent studies have shown that further physical activity is actually the best way to relieve discomfort. By getting the muscles moving again, you increase blood flow to the area and speed up the adaptation process. So it’s fine for you to continue working out, even if you’re feeling sore—in fact, we often tell our clients that the very best thing they can do for sore muscles is come back the next day and take another class!

So now it’s time to stop talking about the workouts and start DOING them. We’re going to kick up your metabolic rate and start creating those long, lean muscles. Before you begin, ask yourself,
Where is my edge today?
And then commit to giving this next workout everything you’ve got. The next 57 minutes are your time to get strong, and what you put in, you will get back out!

CLASSIC WORKOUT A

Knee Lifts—
60 times, alternating right and left

Biceps Curls—
60 times, alternating right and left

Shoulder Pulses—
30 times

Rows with Palms In—
30 times, alternating right and left