Bench Dips superset with Seated Dumbbell Hammer Curls

Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks

Sets: 3
Reps: 12
Rest: 60 seconds

Bench Dips superset with Seated Dumbbell Hammer Curls

Sets: 3
Reps: 12
Rest: 60 seconds

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Barbell Curls superset with V-Bar Tricep Push Down

Barbell Curls superset with V-Bar Tricep Push Down

Sets: 3 
Reps: 12
Rest: 60 seconds

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Follow an Effective Exercise Routine

  Follow an Effective Exercise Routine

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

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Be Consistent

Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

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