Ryan Spooner

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Get a Bikini Body That Rocks in 3 Weeks: Training Plan

Whether you're breaking a sweat regularly or totally slacking, it's time for a change. To get a smoking hot bikini body this summer, you have to shock your muscles to get it into sizzling shape.<p>It takes about three weeks for a fit woman to adapt to a new routine, says metabolic training expert B.J. …

Running for Beginners: FAQs

Run your way to a better body with these beginner tips from Runner's World<p><b>How do I get started?</b><br>Start walking for a length of time that feels comfortable--anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle 1- to 2-minute running sessions into your walking. As time goes …

Legs and Butt Workout: Blast Your Lower Half

Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other …

15-Minute Flat Belly Workout

Even women who are otherwise slender and fit can end up with a belly pooch due to underworked lower abdominal muscles. This workout will tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a corset. Do these seven moves one after another with no rest in …

The (15 Minute) Bye-Bye Arm Jiggle Workout

Strapless dresses expose your upper back, shoulders, upper chest, and arms. This workout will shape all those places. Do these arm exercises one after another with no rest in between. Repeat the circuit, resting a minute between circuits.

The 15-Minute No-Equipment Workout

There are lots of machines that can help you get slim and sculpted, but there's one that is sometimes overlooked: you! "Your body is the best piece of equipment you have," says New York City personal trainer Amanda Russell.<p>But while banging out pushups and squats means never waiting in line (or …