As always, please consult your doctor before beginning any new fitness regime.

What makes these exercises great for someone looking to shed pounds for the Summer?

Cindy Whitmarsh: Summer is all about tank tops and bathing suits, and my workout is specifically designed to sculpt and tone your upper body as well as your core. My workouts are effective muscle conditioning; they’re easy to do and demand results. You don’t have to be coordinated to follow, and if you are consistent with the workout, you will see results. If you want to look hot this summer, this is a great way to get in shape fast!

How much time do these workouts require?
My tank top workout is only 20 minutes.

To get that bikini body quickly, what sort of cardio do you recommend to supplement these workouts?
If you want fast results, I would recommend adding at least 20 to 40 minutes of cardio activity four to six days a week. My favorite choices to achieve fast results are jump rope, stairs, running or fast walking.

Do you have nutrition recommendations to complement the bikini body makeover plan?
I am a nutritionist. Diet is 70 percent of how your body looks and feels. If you truly want fast results, you much achieve a healthy diet on a regular basis. My tips to a clean diet are:

1. Eat five to six small meals a day, including a mix of complex carbs, lean proteins and good fats.
2. Be moderate about simple sugars, alcohol and sodium.
3. Drink more water: 90-128 ounces a day. Get rid of soda and sugary drinks.
4. Take an essential oil supplement and a multivitamin daily.
5. Keep a food log daily to track your habits and keep you motivated!

Tell us about your workout. What makes it so effective?
My Tank Top Arms workout is fast but effective. I am a busy mom and don’t have all the time in the world to work out, so my workouts need to be quick and also demand results! The exercises I chose target and tone the entire upper body, but I also focused on balance and core training, so the workout is multifunctional and complete. For example, when I am working my biceps, I will add in a knee lift creating core training by throwing off my balance. It’s absolutely important to constantly work on balance and posture because as we get older that is the first to go. My workout stresses form and upper back exercises to help improve posture and strength. I believe it’s a complete upper body workout that’s easy and fun to do.

What is the secret to bikini body makeover success?
Consistency and time with my workout, cardio, and proper nutrition is the perfect combination to ensure your new bikini body! Make sure you are always changing up your additional cardio to continue to change your body. The last thing is to make sure that the weights you are using for my workout are heavy enough. You should reach muscle fatigue at the end of each set and repetition per muscle group. Don’t be afraid of bulking up — we need enough weight to be able to create muscle and sculpt and tone our bodies.

Good luck and have fun!
Cindy Whitmarsh

Hulu: What made you decide to become a personal trainer?

Jillian: I have a passion for utilizing fitness as a tool to rebuild people’s lives because my life was transformed by my martial arts instructor, who helped me to heal myself physically and emotionally.

What are your secrets to keeping so fit? What gets you motivated to exercise?

No secrets. Years of studying diet and exercise. I count calories. I detox my environment and foods as much as possible. The quality of my calories are premium. I supplement with vitamins and minerals. When it comes to exercise, I have many different techniques I apply, but mainly variety and intensity keep me ripped when I need to be.

What’s it like training the contestants on The Biggest Loser? What are some of the challenges you face? How do the contestants inspire you?

It’s the most heartbreaking and the most meaningful job I could ever dream of having. I deal with all their physical and mental baggage — which can get VERY heavy physically and energetically. That said, when the contestants start to find themselves as the layers strip away, it is the most amazing and rewarding experience.

Your mini-workouts give us your secret to burning the most calories throughout the body. What is it? How does it work?

The secret it a combination of high intensity intervals, or timed bursts of intense cardio. Body weight training for lean ripped muscle that isn’t bulky. Peripheral heart action (PHA) to drive blood back and forth between the upper and lower body in order to maximize heart rate and shed fat. Compound movements and hybrid lifts that utilize multiple muscle groups simultaneously to burn as many calories as possible and promote functionality, i.e. a tight core. Metabolic training and plyo for fat shedding.

What kind of moves do these exercises incorporate?

Mostly body weight moves with variations.

Should we plan on supplementing these workouts with any other exercise? Changes in diet?

Diet is critical. You must count calories and avoid processed food in order to achieve the desired results fast. If you do the workouts, but you overeat and eat crap, then your body won’t gain, but you won’t lose either.

How often should we perform these exercises? How long until we see results?

Four times a week and within two weeks at the latest. You should notice a difference at the end of week one!

As always, remember to consult your physician if you are new to exercise.

Rebecca (rebecca.harper@hulu.com),
Editor, Hulu

Rebecca (rebecca.harper@hulu.com)
Editor

Hulu: What makes these exercises great for someone looking to shed pounds?

Holly: These exercises will help you lose weight because they are “big” movements that involve every major muscle group in the body, therefore stimulating the metabolism and calorie expenditure. Here, you will get an effective system that will help to maximize your results for the time spent. By stimulating the musculature, you will increase the need for energy (calories). This burns calories from stored body fat, which means you will lose weight if you consistently follow this workout. Combine this workout with 2-3 days of cardiovascular exercise every week and you will maximize fat burning.

What sort of cardio do you recommend to supplement these workouts?

To maximize your results and keep your cardiovascular and cardiorespiratory (heart and lungs) systems healthy, it is important to incorporate cardio workouts each week in addition to these workouts. All of these ExerciseTV workouts will help to build your cardio ability and health, but it is advised to include separate, cardio-only workouts each week. The easiest — and maybe even the best — for most people is brisk walking. Get outside and walk for 20 to 50 minutes, depending on your fitness level. You can also walk or jog on a treadmill, or try other cardio-based machines such as elliptical-type trainers, stationary bicycles and step machines. Check out a cardio-based class or spinning at your local gym. And if you prefer to stay home (the most “green” option!), check out more workouts from ExerciseTV.

Which exercises are the ultimate full-body workouts, where you’ll see great results fast?

Try the 180 Power Lunge, Figure 8 Squat, Tight Torso and Side Plank. These exercises are amazing because they involve so many muscle groups throughout the entire body. This kind of exercise causes an overall systemic demand which increases the metabolism, heart rate, breathing rate and cardiovascular training. You will be using your legs (hamstrings and quadriceps), glutes, pelvic stabilizers, spinal support muscles, core and abs, chest, arms (biceps and triceps) and shoulders. If you are going to exercise, why not maximize your time and train your whole body in one or two movements? Try it!

Do we need any special equipment this week?

Some exercises will require 3- to 10-pound dumbbells, depending on your experience level. For some exercises such as the 180 Power Lunge and the Figure 8 Squat, you might want to try to use a 6-pound medicine ball. Marco Reed and Michael Carson use dumbbells, which is the alternative if you do not have access to a medicine ball. Either works great. You will also need an exercise mat or comfortable flooring. And don’t forget high-quality athletic shoes that are less than 6 months old. Supportive footwear is extra-important for exercises that require jumping or plyometric movements such as the 180 Power Lunge. New Balance makes excellent shoes for men and women that cater to all foot-width sizes.

Now that our month is up, how should we proceed?

After completing the entire Resolution Solution program, take one full week of “active recovery” and begin the series again from the start. Active recovery is any light physical activity that doesn’t stress the body too much, such as easy walking, playing with kids, or yard work. When you begin this series for the second time, consider adding a heavier dumbbell to the appropriate exercises. If you used no weights the first time through, try adding 3- or 5-pound dumbbells this time.

What’s your favorite workout in this list?

From a trainer’s perspective, this workout series is great because it is super challenging and brings great results rather quickly. The challenge is to get you to love these as much as we do! Unfortunately, most of my clients dread many of these exercises because they are hard. But, as my client Adrian Grenier says: “If we’re going to do it, let’s do it.” In other words, if you are going to show up for your workout, it makes sense to put up your best effort and use the exercises that accomplish the most in the time spent. My picks from these exercises — because they are so effective — are the 180 Power Lunge, Tight Torso and Side Plank.

Once again, personal trainer Holly Perkins is back to tell us about some of the exercises. And remember, if you’re new to exercise, consult your physician before starting any of these routines.

Hulu: In week three, we tackle a little bit of everything. How much time does this total body workout require?

Holly: The beauty of this workout and series of videos is that it will take less than 30 minutes to complete a full-body workout. For best results, aim for two to three workouts each week and you should begin to see results in three weeks. Imagine changing your body and seeing results in just 90 minutes each week. Try substituting 90 minutes of internet and TV time each week for 3 of these workouts. You’ll be amazed at the changes that you’ll see in your body.

Hulu: How often should we focus on total body?

Holly: Assuming that you are not performing other strength-based workouts, you should aim for two to three full-body workouts every week. For example, complete this workout on Monday, Wednesday and Friday every week. On these days, you can also complete some cardiovascular exercise such as running, walking or elliptical training for a well-rounded complete program. Another option is to complete your cardiovascular training on Tuesday, Thursday and/or Saturday each week depending on your time availability.

Hulu: How do you suggest incorporating this workout with the fitness videos from weeks one and two?

Holly: A unique and exciting aspect to all of the ExerciseTV videos is that they can be mixed and matched for endless workouts. You can combine any exercise from this week’s workout with an exercise from week one or two as long as you alternate body parts. For example, if you select Very Sexy Arms from this week, you should choose an exercise that does not focus on the arms, such as the One-Legged Squat from Week 1 or Quick Abs from Week 2. Continue alternating exercises like this until you have selected six to eight different exercises. The rule of thumb is to alternate through all of the major body parts: legs, arms (biceps and triceps), shoulders, chest, back, and abs/core. It is appropriate to choose two different exercises for the same body part as long as they don’t follow each other in the workout. Try it. It’s a liberating and creative approach to exercise.

Hulu: What kind of equipment/gear is needed this week?

Holly: An exercise mat or comfortable flooring, 3- to 8-pound dumbbells, and a willingness to work learn something new and work hard!

Hulu: Who are these exercises targeted toward?

Holly: These exercises are suitable for all levels: Beginners should start slow, learn the exercises and progress over a few weeks using little or no weight. Advanced exercisers can add 5- to 10-pound dumbbells where appropriate and complete additional sets of these workouts and exercises. Start conservatively for a week or two, then progress to higher-weighted dumbbells when the exercises begin to feel easy.

Hulu: What’s the secret to the Belly Bulge Blast?

Holly: The secret to the Belly Bulge Blastis to work very hard for perfect technique. Listen to Cindy’s directions and notice the alignment from knees to shoulders. Perfect form and technique is the secret to almost all exercises. Any plank exercise is a little challenging, so practice and refine your movement so that it is precise. If you can do this, and draw inward with your abdominals, you will find this exercise to be your new secret weapon.

Hulu: What about the Quick Fix Butt Lift?

Holly: The secret to the Quick Fix Butt Lift is to be certain to keep your hips raised high. In general, your hips should be raised so that they are in line with the knees. At the top of the movement, look downward towards your hips. Your hips should be in line with the knees or slightly below. This alignment causes full contraction of the gluteal muscles while simultaneously stretching and opening the front of the hips. Performing this movement with the hips high will also cause you to engage the high hamstrings — the key to that nice separation of the butt and thighs.

Hulu: The Full Body workout recommends a “plyo” for better results. What is it? How does it work?

Holly: A plyometric movement or “plyo” is when a muscle group is loaded in a preparation phase before it is contracted in the action phase. A simple example is a squat jump similar to Cindy’s in the Full Body video. In the preparation phase, you will be lowering slightly so that when you jump up (action phase), you will have more explosive power. Plyometric movements challenge the muscular system in a new, unfamiliar way, causing rapid fitness progress and an increase in explosive power. This movement is excellent for athletes and runners.

Hulu: What’s your favorite workout from this week?

Holly: I use all of the movements from the Toned Triceps workout with Jenna Phillips when I am training one of my female celeb clients.

And there you have it We’ll have one more Q&A with Holly next Monday as we embark on the fourth and final week of Resolution Solution. Check back for more of her great insight!

Rebecca (rebecca.harper@hulu.com),
Editor

Holly is a Fitness Ambassador for New Balance and a personal trainer who has worked with stars like Adrian Grenier, Natasha Richardson and Howard Stern. She’s working with ExerciseTV to produce three new workout videos for the Susan G. Komen Foundation.

To get started with the Abs and Core workouts featured in week 2 of the program, you will want 3- to 5-pound dumbbells, a 65-cm stability ball, a chair, and an exercise mat or comfortable flooring. The exercise videos are suitable for all levels — beginners should start slow, learn the exercises and progress over a few weeks, while advanced exercisers can add 5- to 10-pound dumbbells when appropriate, and complete additional sets of the workouts and exercises. Any first-timers should check with their physician before beginning any new exercise regime.

Hulu: How do these exercises work to strengthen abs and core?

Holly: When training the “core” and abdominal areas, it is important to do a variety of exercises. Crunch, twist and isometric exercises are all important to strengthen the four abdominal areas: rectus abdominus, internal obliques, external obliques and transverse abdominus. You will find a great variety in all of the featured videos and exercises. These exercises strengthen the ab muscles, thereby creating a stronger foundation for the back. Not only are these videos great for your abs, but your back with thank you, too.

Why is a strong core important to your overall health/fitness?

These days, many people think that the “core” is simply the abdominal muscles. In truth, the core refers to all the muscles that surround the spine and give it support and protection. Therefore the core includes your back muscles, your hip stabilizers and your abs, which include the obscure transverse abdominus. It is incredibly important to strengthen all areas so that the back and spine are healthy. A strong core will also increase the precision and efficiency of your movements, so that every body movement is effective and properly aligned. Your overall fitness level and ability will improve as you increase the strength and stability of your entire core. Also, you will be less likely to get hip, back, shoulder and knee injuries when your core is rock-solid.

If a user is short on time but still wants to do some ab work, what are the top three exercises in this routine?

Tight Torso, Ball Abs and Core Blast. [The Tight Torso routine is pictured below.)

How often should we plan to focus on abs and core?

Three to five times every week.

If you don’t have a stability ball, which exercises should you focus on?

Tight Torso, Core Blast and
Quick Abs, but stability balls are a great tool when training the core — you should buy one!

How does the plank exercise work? What makes the plank so effective in toning abs/core?

Plank exercises can either be static, holding exercises or dynamic, moving exercises. Both strengthen the core by collectively activating all of the abdominal muscles at one time. Most importantly, plank exercises activate the obscure transverse abdominus muscle. This muscle contracts in a horizontal fashion and brings the abdomen in towards the spine. Physical therapists and sport coaches agree that this is probably the most important “ab” exercise of them all. Notice that you do not “crunch” and flex the torso as you do with most traditional ab exercises. This type of contraction (isometric) causes a powerful stimulus to the core and teaches all of the associated ab muscles to work together to protect the spine.

How do you recommend mixing in exercises from week one with those found in week two?

Select two or three exercises from this week and add them in to your Week 1 workouts. Most of these exercises can be done every day and will work well with the strength exercises from week 1. Alternately, you can complete one day of training from Week 1, then complete Week 2 exercises the next day when you do cardio. You can alternate Week 1 and Week 2 exercises every day for six days, then take the seventh day off!

From the Week 2 videos, which workout is one of your clients’ favorites?

I use a version of Tight Torso with Chris Weitz (director of Twilight 2: New Moon and The Golden Compass) all the time. I’m not sure that he would agree it is a “favorite” exercise, but it certainly helps to create stronger abs and a more stable spine.

Holly provided lots of great info this week, and she’ll be back again next Monday as the Resolution Solution workouts go on to focus on total body conditioning. In the meantime, start working those abs!

Rebecca (rebecca.harper@hulu.com),
Editor

If you want to join the program, start at any time — and feel free to use our discussion boards for the videos as a place to share tips and ask advice from others who have resolved to shape up this year. To get started, you will want 3- to 10-pound dumbbells, a chair, an exercise mat or comfortable flooring, and supportive footwear. The exercise videos are suitable for all levels — beginners should start slow, learn the exercises and progress over a few weeks, while advanced exercisers can add 5- to 10-pound dumbbells when appropriate, and complete additional sets of the workouts and exercises.

We asked ExerciseTV’s Holly Perkins to offer a few tips to help us along the way. Holly is the first Fitness Ambassador for New Balance and has teamed up with Exercise TV to produce three new workout videos for the Susan G. Komen Foundation. She’s a personal trainer and fitness expert who has worked with Adrian Grenier, Howard Stern, Natasha Richardson and a 2008 Presidential candidate (top secret, of course).

Hulu: How often should we perform the exercises listed for Week One?

Holly: Complete these nine exercises as one total workout. Beginners should complete each exercise once and progress over several weeks to three sets of all exercises. Complete all of these exercises two-to-three times each week.

How do you motivate your clients to stick to a workout plan (and off the couch!)?

Remember: if you are unhappy and unhealthy, you’ve got to make some changes in your life. Things won’t look any different from the same couch position every night. The only way to see change in your life is to take a step and endeavor to achieve something new. Ideally, that “something” involves trying out a gym, getting outside for a walk, or checking out a new exercise class.

If we only have 15 minutes for working out, which videos/exercises should we focus on?

Women should begin with Cheerleader Legs Blast, Sexy Shoulders and Plie Squat with Limbo. Men should start with the Push Up Side Plank, One-Legged Squat and Fencer’s Lunge. The One-Legged Squat is an excellent exercise for men. It’s a challenging move that men are able to perform with greater ease than women. Add 10-pound dumbbells at your sides and you’ll have a killer leg workout!

What are your favorite quick energy boosters?

Try getting outside for just 10 minutes! Simply take a short walk around the block and you will feel incredibly refreshed. Also try drinking 8 ounces of very cold water.

Where can the typical user expect to see results fastest?

If you follow this program and complete all of the exercises as suggested — once or twice per week — you will see beautiful results all over your body. Your glutes will be lifted, stronger and tighter; your arms will be lean and defined, and your abs will more functional.

Any safety precautions?

Always consult your doctor if you are new to exercise. Beginners should start slowly, pausing the video for rest breaks. Always engage the abdomen so that your core and back are supported.

We’ll have more tips from the ExerciseTV trainers in the Hulu blog on Mondays in January. Have a question you want to ask the trainers? Let us know in the comments below, and feel free to share your training secrets with the rest of the Hulu audience in the discussion boards for Resolution Solution.

Here’s to a healthy 2009,

Rebecca

rebecca.harper@hulu.com

Editor

We’ll have the live feed of the action as the Big Apple — and the rest of the nation — counts down to midnight, when the New Year’s Eve Ball makes its decent from the flagpole at One Times Square. Our coverage will include views of Times Square and the crystal ball, plus the ambient sounds of the party as NYC winds up to count down to 2009.

The live coverage begins on Hulu at 10 p.m. EST. So whether you’re hosting your own New Year’s gathering or curled up at home, grab a few streamers and head to hulu.com/spotlight to join in the revelry as Times Square takes center stage. And as we say hello to 2009, everyone here at Hulu wants to thank you for a great 2008. It’s been an exciting year for us, and we’re excited to see what’s in store for 2009.

Happy New Year,

Rebecca

rebecca.harper@hulu.com

Editor

As a former Division I athlete who followed his dream of representing the United States in the Olympics as far as the 1998 and 1999 NCAA Track & Field Championships, I can truly say that I relate to today’s feature. MOJO’s A Shot At Glory takes an in-depth look at the Olympic journey of 10 American athletes. (Eight of the episodes are available today; the remaining two will be available later this week.) Each has their own touching and triumphant story of how they earned their spot and chance to represent the U.S. in this summer’s Olympic Games in China. Whether you relate to Kate Ziegler, who swam over 200,000 miles for the chance to compete in Beijing, or BMX champion Donny Robinson, who broke more bones than he can count, A Shot At Glory brings you behind the scenes, giving you a look at what it takes to compete in the biggest sporting event on the planet.

Whether you are a sports fan or you just like inspirational stories, A Shot At Glory will acquaint you with a few of Team USA’s medal hopefuls.

Brandon Boone (brandon.boone@hulu.com),
Hulu’s Former Olympic Hopeful