SHAPE UP: SPRING WORKOUT PLAN

Ready to spring into a new fitness routine? Myjellybean.com has a home workout plan that will get you into shape, without costing you cash. All you need to get started are some handy household items that, with a little creativity, can double as exercise equipment. (So if you've been putting off getting in shape because you don't have a treadmill or the cash to join a gym, no more excuses - it's time to get moving!)

You can adapt this workout to your personal get-in-shape goals, using the tips below. The workout routine follows right after.

Remember, depending on your body, it could take 8 – 12 weeks to see results from the workout, so have patience. Get tips on Sticking With Exercise in our article in this section.

YOUR GOAL: TONE YOUR BODY

Do the workout 3 times a week, doing the Aerobic section of the workout for 20 minutes. Since you're not trying to lose weight, it's okay to break up your 20 minutes into two 10 minute workouts if you want – say 10 minutesbefore school and 10 minutes when you get home. On the same days you do your aerobics, also do the Strengthening & Toning part of the workout (so you're doing this 3 times a week too). Try to do the toning moves right after your aerobic activity, if possible, as your muscles will get lean and tight faster, if they've been warmed up first. Follow the toning moves with the Flexibility Stretches.

NUTRITION TIP: Have a light, vitamin-rich snack 15 to 30 minutes before your aerobic workout – try half an English muffin with a tablespoon of peanut butter, or one large banana. You’ll have more stamina for completing your workout and you’ll burn more calories after it!

YOUR GOAL: LOSE WEIGHT

If you want to lose weight, you need to increase the amount of aerobic activity (also called "cardio") you do. Experts say that for aerobic activity to be effective for fat-burning, you should do it 3 or 4 times a week, for 40 – 60 minutes each time. You don't have to do it all at once either! While the fastest and most effective way to do cardio exercise is all at one time, you can still get plenty of benefits by breaking your workout into shorter segments (like two 20-minute sessions). Three times a week (ideally on the same day you do aerobics), do the Strengthening & Toning portion of the workout. Follow with the Flexibility Stretches.

NUTRITION TIP: It’s important to eat well when you’re exercising, even if you’re trying to lose weight. Giving your body the proper fuel – and enough of it – will actually make the pounds come off more quickly. The best diet for healthy weight loss is one that’s low in fat and gets an equal amount of calories from fruits and vegetables, breads and grains, and proteins. For more information about eating right when you exercise, check out this Fitness Article from the Mayo Clinic website.

YOUR GOAL: ADD CURVES / BUILD LEAN MUSCLE

If you’re a skinny girl who craves curves, or if you want to increase your strength but still look lean, a combination of weight-training and cardio is the program you need. Work out 3 times a week, doing the Aerobics portion of the routine for 20 minutes. (You can split this into two 10-minute sessions if you want). To challenge your body to build more muscle, you'll need to use weights - but you can make them at home. Fill plastic bottles with sand or water, and use them for the Strengthening & Toning section of the workout, holding them in your hands during wall sits and lunges, or lying one on your chest during situps, to make the moves harder. Only use as much weight as you can lift comfortably though - you can always increase it later, and you don't want to injure muscles.

NUTRITION TIP: You’ll want to increase your intake of lean protein to help your body build muscle. Good sources include turkey and chicken, lean beef, fish (all kinds), nuts (all kinds) and peanut butter, and tofu.

THE SPRING WORKOUT PLAN

Step 1: The Aerobic Workout

If you have steps in your home, you have a fantastic way to condition your heart and lungs while toning your legs and butt. Climb up and down steps for a minimum of 20 minutes for a fat-burning aerobic workout. (Check the "Your Goal" sections above, to see how long your aerobics routine should be). No matter what your fitness goal, go slow if you are out of shape. Beginners should start with five minute blocks of exercise and gradually increase it as they get fitter, to reach their maximum time.

MOTIVATION TIP: To keep your stair-climbing from getting dull, put on some fun or funky music that will inspire you to keep moving. Or, split the workout by climbing steps for the first half and dancing to the music for the second half. Just move your body!

Step 2: Strengthening and Toning Exercises

Got a basketball or soccer ball? Lie on the floor, place the ball between your thighs and squeeze your legs together as hard as you can for five seconds. Relax, then repeat for a total of 10 times. Rest for a minute, then do 10 more squeezes. This move targets and tones your inner thighs and butt.

Perform a wall sit to work your legs and butt muscles. Stand with your back against a wall. Move your feet out about a foot in front of you, keeping your back against the wall. Now slowly lower your body by bending your knees, sliding down the wall, until you are in a "sitting" position. Hold for 10 seconds. You will feel the pull in your thighs and bum. Slowly push back up the wall by straightening your knees, until you are standing up again. Do 10 times.

Do lunges to really strengthen and tone all your leg muscles. Stand with your legs shoulder-width apart. Step forward with your left foot. Bend your left knee, resting hands on your left thigh. Lower your right knee towards the floor (keeping your heel flat) until it ALMOST touches the ground. Slowly pump back up to the starting position, and all the way back down, 10 times. Then switch sides and do 10 more.

Do stomach crunches by lying on your bed once it's made. Bend your knees and put your feet flat on the bed. Cross arms in front of you with each hand on the opposite shoulder, like you're a mummy. Clench your stomach muscles (like clenching your fist) and keeping your back very straight, slowly raise your upper body off the bed until your shoulder blades are off the bed. Go as high as you can, making your stomach muscles lift your body, but don’t pull your neck forward. (It may help to place an orange under your chin, so you can’t cheat and use your neck to pull you up). Hold for a second at the highest point, then slowly lower back down. Do 10 to 15 of these, rest for a minute, then do 10 to 15 more. This flattens your upper and lower abdominals (stomach muscles).

Now it's time for some arm-shaping. Open the pantry and choose two food cans of the same weight. Use the cans as dumbbells to perform this upper body exercise: Lie on your back with a can in each hand, elbows bent and at your sides, palms facing the ceiling. Push your arms straight up, straightening your elbows and lifting the cans towards the ceiling until your arms are straight above your head. Then slowly bend your elbows and return arms to starting position. Do 10 times, rest, then do 10 more.

Step 3: Flexibility Stretches

To stretch the backs of your legs and your lower back, place a towel around your feet while sitting on the floor with your legs straight. Grab the ends of the towel with each hand and gently pull yourself forward from the hips until you feel the stretch.

Use a broomstick to perform trunk twists. Place the broomstick behind your back at hip level, hooking your arms around the stick so it rests on your forearms. Standing, with your feet shoulder-width apart and toes pointed straight ahead, slowly turn your upper body in one direction as far as you can without forcing. Return to start position and then repeat the stretch in the opposite direction.