At-Home Challenge - PHASE ONE CARDIO

An exceptionally easy-to-follow workout specifically designed for beginners. You get lots of variety, lots of encouragement and lots of options (e.g. you can choose regular push-ups or push-ups on your knees). The instructors are clear and demanding, but a little less "intense" than usual — more like supportive personal trainers than drill sergeants. The program has four separate segments. They range from sports-inspired cardio and aero/tone intervals, to classic weight training and no-equipment body sculpting. All the workout participants are contestants from the 2011 TV show (some are large, some are small — but they're all motivated and enthusiastic). Requires 3 to 5 lb. dumbbells.

WARM UP: Get your body ready for a challenge while gradually increasing yoru heart rate.

PHASE ONE CARDIO: Start dropping pounds with aerobic moves used for tennis and athletic training.

PHASE ONE STRENGTH: Build lean, powerful muscle using body-weight training moves designed for maximum results at home.

PHASE TWO CARDIO: Cardio intervals using light weights will get your metabolism working overtime!

PHASE TWO STRENGTH: Kick it up with strength conditioning, adding weights for an increased burn.

COOLDOWN: Lower your heart rate and stretch your muscles to enjoy your accomplishments.