How To Get Younger Looking Hands

Congrats! You've completed the first 2 months of the fitness plan -- and are probably already feeling and looking younger. To make our age-erasing workout even more powerful, we've added a special yoga routine. These beginner poses help reduce stress (which ages you fast), tone muscles, increase flexibility, improve posture, and even help smooth skin. Combine with our cardio and strength routines to enhance these youthful effects. "You'll feel younger and look younger," says Prevention Fitness Director Michele Stanten, who developed the plan.

DAILY ROUTINES

Follow this plan for the next 4 weeks.

Monday	Tuesday	Wednesday	Thursday	Friday	Sat	Sun
30 min steady-paced cardio 10 min yoga*	20 min strength 10 min yoga	20 min interval cardio 10 min yoga	30 min steady-paced cardio 10 min yoga	20 min strength 10 min yoga	20 min interval cardio 10 min yoga	30 min steady-paced cardio 10 min yoga
40 min total	30 min total	50 min total	40 min total	30 min total	30 min total	60 min total

*Routine is the same as month 2

Get the Defy Your Age: Month 1 Fitness Plan.

Get the Defy Your Age: Month 2 Fitness Plan.

See the entireDefy Your Age Challenge.

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THIS MONTH'S YOGA POSES

Repeat this series for 25 minutes (about 5 times through). Finish by holding Child's Pose for 10 breaths. Then move into the Legs Up the Wall pose from months 1 and 2. Hold for 5 minutes

Sleeve, Human body, Human leg, Shoulder, Standing, Joint, Elbow, Red, Waist, Style,

1. Mountain
Stand with feet together, toes forward, and arms at sides, palms in. Lift chest and roll shoulders back and down. Look straight ahead and breathe deeply for 1 minute, pressing feet into floor while lifting from crown of head.

Human leg, Elbow, Shoulder, Wrist, Joint, Exercise, Sportswear, Standing, Waist, Active pants,

2. Forward Bend
From Mountain pose, inhale and raise arms out to sides, palms up, circling them until palms meet overhead. Exhale and lower arms out to sides, palms down, as you hinge forward from hips, folding forward until hands reach thighs, shins, feet, or floor. Bend knees slightly if you feel any strain. Inhale as you flatten back and lift head to look forward. Exhale and round back to look at legs. Hold for 3 breaths. Inhale to stand up, raising arms out to sides and overhead, pressing palms together when they meet. Exhale and pull hands down to chest height. Repeat 3 more times, but don't stand back up the third time through. Instead, move into the next pose.

Finger, Human leg, Human body, Elbow, Wrist, Shoulder, Exercise, Standing, Hand, Active pants,

3. Crescent Lunge
From Forward Bend, if hands aren't on floor already, bend knees and place hands on floor alongside feet. Step left foot back into a lunge (right knee over ankle, left heel lifted off floor, and both feet pointed forward) and raise arms overhead, palms facing each other. Hold for 3 breaths. Keep chest lifted. If this is too difficult, lower left knee to floor.

Human leg, Elbow, Shoulder, Wrist, Standing, Joint, Exercise, Waist, Chest, Knee,

4. Plank
From Crescent Lunge, bend forward and place hands on floor at sides of front foot. Step right foot back next to left one and balance on hands (which should be beneath shoulders) and on toes and balls of feet. Hold for 3 breaths.

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Finger, Shoulder, Human leg, Elbow, Sitting, Wrist, Photograph, Joint, Comfort, Exercise,

5. Cobra
From Plank, bend elbows and slowly lower body to floor as in a push-up. With toes pointed and palms on floor in front of shoulders, inhale and gently lift upper body off floor as far as comfortably possible, opening up chest. Use back, not arms, to lift. If you feel any strain in back, don't lift so high. Press tops of feet into floor. Hold for 3 breaths. Lower as you exhale.

Human leg, Elbow, Shoulder, Wrist, Sportswear, Textile, Joint, Standing, Physical fitness, Knee,

6. Downward-Facing Dog
Release Cobra and come onto hands and knees. Press into hands and lift hips, keeping abs tight, so body forms an inverted V. Exhale and lift hips higher by pressing back from hands, lowering heels toward mat as much as possible. Hold for 3 breaths. Step left foot forward and press up into Crescent Lunge (see pose 3, but with left leg forward).

Human leg, Shoulder, Elbow, Wrist, Standing, Photograph, Joint, Active pants, Exercise, Waist,

7. Tree
From Crescent Lunge, put feet together and lower arms. Place left foot on inside of right calf or thigh (not knee) and balance on right foot with arms overhead, palms together. Hold for 5 breaths. Lower foot to floor and palms in front to chest. (Balance on opposite leg when you repeat the series.)

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THIS MONTH'S CARDIO ROUTINES

Steady-Paced Cardio

Minutes	Pace
0:00-4:59	Easy
5:00-26:59	Brisk
27:00-30:00	Easy

EASY: You can easily carry on a conversation

BRISK: Somewhat breathless and able to talk only in short sentences

FAST: Breathless and can say only a few words at a time

Interval Cardio

This month, you'll up the intensity by recovering for only 1 minute.

Minutes	Pace
0:00-4:59	Easy
5:00-5:59	Brisk
6:00-6:59	Fast
7:00-14:59	Repeat minutes 5 to 7 four times.
15:00-16:59	Brisk
17:00-20:00	Easy

THIS MONTH'S STRENGTH ROUTINE

Over the next 4 weeks, you can adjust your workout to fit your fitness level. Keep doing the 20-minute strength routine from month 2. If you're ready for something a little tougher, add a 3 to 5 pound dumbbell to each move or turn it into a balance challenge by making the modifications below.

1 . Woodchop -- As you stand up, raise knee (the one closest to the anchor point) to hip height. Lower as you do the next rep.

2. Hinge & Row -- Place band under one foot only and raise the opposite leg behind you as you lower to perform a one-leg hinge.

3. Seated Overhead Press -- Perform the move seated on the floor with legs bent and feet in the air so you're balancing on your sit bones.

4. Lunge & Curl -- As you lower hands at the end of the move, lift heels off floor and raise up onto balls of feet and toes. Hold for a second, then lower heels before beginning next rep.

Download the Defy Your Age Fitness Plan.

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