What to do:

Warm up Do 1 set of 12 alternating lunges (change legs each time instead of doing all reps with one leg first, then switching), followed by 10-15 clockwise and counterclockwise standing hip circles (as if you were using a hula hoop), keeping knees slightly bent and abs pulled in.

The workout Do 1 set of each exercise here in order (resting for no more than 30 seconds in between sets, if necessary). Finish by stretching all your lower-body muscles if needed.

How often to do them Perform the moves 2-3 times a week either as a standalone workout or as part of your regular routine. For even more sculpting punch, combine these with the core exercises from Part I, "Ab Results You Can See, ASAP!," which appeared in the February issue (or go to FusionForFitness.com).

Workout basics

What you're developing

MUSCULAR ENDURANCE, BALANCE AND FLEXIBILITY

Who can do it

ANY FITNESS LEVEL

Where you can do it

ANYWHERE

What you need

A YOGA MAT (FOR COMFORT) AND A RESISTANCE BAND

Time it takes

8-10 MINUTES

The moves

CHAIR VINYASA

1 Stand with feet hip-width apart, arms at sides and palms in.

2 Inhale and raise arms in front of you to shoulder height, palms down, as you exhale, bend knees and sit back into an invisible chair, body weight toward heels [A].

3 Inhale and shift weight forward as you raise heels off floor and bring arms overhead on either side of ears, palms facing in [B].

4 Exhale and lower heels to floor, bring arms forward and down to sides and straighten legs to return to start position.

REPEAT 8-10 times

NEED MORE OF A CHALLENGE? Perform holding a 2- to 4-pound medicine ball with both hands.

WORKS quadriceps, hamstrings, buttocks and calves

PRESS AND STRETCH

1 Holding an end of a resistance band or tube in each hand, lie faceup with knees tucked to chest and place center of band around feet.

2 Extend legs up, feet flexed, and rotate thighs, knees and toes out from hips; heels stay together.

3 With elbows on floor, wrists straight and abs pulled in, inhale and draw knees toward chest and out to sides, keeping knees wide and heels together [B].

4 Without letting back arch, exhale and return to starting position, extending legs out 45 degrees from floor, heels together.

REPEAT 10-12 times

NEED MORE OF A CHALLENGE? Wrap band around hands to increase the tension.

WORKS upper hips, inner thighs, buttocks, quadriceps and hamstrings

LUNGE COMBO

1 Stand at the back of mat with feet hip-width apart, hands on hips.

2 Lunge forward with right foot and lower until right thigh is parallel to floor, right knee aligned over ankle, left knee bent and approaching floor [A].

3 Shift weight to right leg as you rise up and lift your left foot slightly off floor.

4 Balancing on right leg, draw left knee in front of you to hip height [B].

5 Extend left leg behind you, place foot on floor and lower into lunge again.

REPEAT 10-12 times, then switch legs to complete set.

NEED MORE OF A CHALLENGE? Perform holding a 5- to 8-pound dumbbell in each hand, next to your shoulders, palms facing in.

WORKS quadriceps, hamstrings, buttocks and calves

LOW BRIDGE WITH LEG RAISE

1 Lie faceup, knees bent, feet flat and hip-distance apart, arms at sides, palms down.

2 Exhale, pull navel in and lift hips off mat, bringing shoulders, hips and knees in line.

3 Shift weight to left leg, keeping hips high, and lift right leg straight up, foot flexed [A].

4 Keeping leg raised, lower hips a few inches toward floor [B], then press up again.

REPEAT 8-10 times, then lower hips almost to floor and switch legs to complete set.

NEED MORE OF A CHALLENGE? Place foot on a yoga block or even a pillow instead of the floor.

WORKS buttocks, hamstrings and core muscles

The best fusion DVDs

Love these moves and want more? Check out these favorites, available at collagevideo.com.

* BUDOKON, BEGINNING PRACTICE ($15) Mix it up with these two 30-minute workouts that feature yoga and martial-arts moves.

* BODY BAR MASTER YOUR BODY: Pilates STRENGTH ($20) Take your Pilates workout to the next level with this combo of classic Pilates moves and strength training, courtesy of a mini body bar (sold separately).

* THE METHOD: STANDING Pilates BLEND ($20) Standing up increases the balance challenge in this blend of ballet and Pilates.

For more information on fusion workouts from the editors of Shape, visit FusionForFitness.com, where you can also sign up for a free interactive diet and fitness program, Get Fusion Fit.
If you're staring disdainfully at the sleeveless shirts in your closet, this workout couldn't have come at a better time. You'll target your arms, chest, shoulders and back with these four simple moves. Plus, as you get stronger, you'll improve your posture. "This is the perfect mix of exercises to help tone your entire upper body, including your abs, so you'll stand taller and look slimmer--fast," says June Kahn, Pilates director at the Lakeshore Athletic Club in Boulder, Colo., who created this workout exclusively for Shape. Now the question is: How many show-off-that-hard-work tank tops can you rationalize buying this spring?

what to do Warm up Do 10-12 forward and backward shoulder rolls then the same number of large arm circles. The workout Do 1 set of each move in the order listed (resting for no more than 30 seconds between sets, if necessary). Finish by stretching. To increase the challenge, do a second set of each move. How often to do them Knock off this workout twice a week, either by itself or as part of your regular routine. For a head-to-toe tone up, combine these fusion moves with the core exercises from Part I and the lower-body moves from Part II in the February and March issues, respectively; find each workout at FusionForFitness.com.

Workout basics

What you're developing STRENGTH, FLEXIBILITY, POSTURE

Who can do it ANY FITNESS LEVEL

Where you can do it ANYWHERE

What you need A YOGA MAT (FOR COMFORT), A SMALL TOWEL AND A SET OF 3- TO 5-POUND DUMBBELLS

Time it takes 8 MINUTES

The moves

SLIDING MERMAID

WORKS middle back and middle shoulders; core muscles work as stabilizers.

1 Sit on a bare floor or edge of a mat with a small towel folded flat close to your left side. Bend left leg in front of you and right leg-behind you so both legs rest on the floor. Balance body weight evenly so hips are squared.

2 Place left hand on towel, fingers pointing left, elbow straight but not locked. Extend right arm overhead, palm facing left, and pull abs in [A].

3 Inhale and, keeping both sides of butt on floor and torso elongated (don't crunch forward or to side), lean over and slide left hand as far as you can away from your body [B].

4 Exhale and push down on towel as you pull left hand toward body and rise up to starting position.

REPEAT 8-10 times, then switch sides to complete set.

FOREARM PLANK LIFT

WORKS upper and middle back, shoulders, upper chest; core muscles work as stabilizers.

1 Holding a 3- to 5-pound dumbbell in your right hand, lie on your left side and prop up your body on your left forearm, elbow aligned under shoulder, palm flat. Bend left leg and extend right leg so only inside of foot rests on floor.

2 Pull abs in and lift hips so your body forms a straight line from head to right foot. Let right arm hang in front of you, palm facing body [A].

3 Holding this position, lift right arm in front of chest toward ceiling until it's aligned over shoulder [B].
4 Lower right arm toward floor again.

REPEAT 6-8 times, keeping torso lifted the entire time, then switch sides to complete set.

PUSH-PULL PUSH-UP

WORKS chest, front shoulders, triceps; core muscles work as stabilizers.

1 Get in bent-knee pushup position, hands aligned under shoulders, tops of feet on floor, so torso forms a straight line from head to knees.

2 Contract abs and, keeping elbows close to torso, bend arms to lower chest toward floor [A].

3 Straighten arms as you press up to starting position, then sit back on your heels and extend arms in front of you [B].

4 Shift forward to return to starting position.

REPEAT 8-10 times.

DIAGONAL SHOULDER RAISE

WORKS front shoulders; core, upper-back and rotator-cuff muscles work as stabilizers.

1 Holding a 3- to 5-pound dumbbell in each hand with arms at sides and palms facing forward, kneel on floor, tops of feet down. Tighten abs, lift chest and relax shoulders [A].

2 Pull shoulder blades down and together, then lift arms out to diagonals in front of you to shoulder height, palms facing up [B].

3 Lower arms to start position.

REPEAT 8-12 times.

new tools of the trade

Add a fresh twist to your upper-body routine with this cutting-edge resistance-training equipment.

Danskin Weighted Toning Ball

Available in 4-10 pounds, these send-filled orbs are a soft alternative to dumbbells and easier to grip in one hand than a medicine ball ($15-$25 fitnessem.com)

Power Systems Double Versa-Tubes The dual design increases the sculpting power of traditional bands. Use them for curls, raises and more ($5-$7; power-systems.com).

Body Bar Smart Bells The curved shape allows you to move easily from single- to two-handed holds. Available in 3-, 6- and 15-pound weights ($75; bodybars.com).--LINDA LEWIS Be sure to visit FusionForFitness.com and check out other workouts from the editors of Shape. Plus, you can join our free interactive diet and fitness program, Get Fusion Fit. COPYRIGHT 2006 Weider Publications - COPYRIGHT 2006 Gale Group