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Instead of: Treadmill Warm-Ups

Upgrade to: Medicine Ball Wood Chop

Instead of doing a warm up that targets only legs, the wood chop targets the upper body and core as well.

Stand with feet slightly wider than shoulder width apart and hold onto a light-to-medium medicine ball (five to six pounds). Bend knees and hips, dropping into a squat as you bring the ball down to touch your left foot, shin or knee, depending on your level of flexibility. Rise up out of the squat as you simultaneously rotate and raise the ball up and across your right side, as if throwing it over your right shoulder. Do two sets of 10 on alternating sides..

                     

Instead of: Squats

Upgrade to: Jump Squats

"Jump Training" activates fast-twitch muscle fibers, which we lose over time, says Tom Holland, author of Beat the Gym. "This explosive move is also very cardiovascular and, therefore, burns more calories than traditional squats."

Instead of: Standing Calf Raises

Upgrade to: Seated Calf Raises

Standing raises only work the outer calf muscles. "The seated version works the flexor muscle group deep in the calf, which stabilizes the ankle (better for walking in high heels!) and helps prevent ankle sprains," says Robert Forster, founder of Phase IVand Forster Physical Therapy, Santa Monica, Calif.

Sit on a chair or bench with toes rested on a step or ledge in front of you -- heels should be on the ground and the step should be high enough for you to feel a stretch in your calf muscle. Place dumbbells or a barbell across your thighs near the knees added resistance. Hold the weights in place with your hands as you raise your heel off the ground, squeezing your calf muscles. Pause and slowly lower heels back down until you feel a stretch. Repeat 12 to 15 times.

Instead of: Pushups

Upgrade to: Core Pushups

Adding instability activates the core and oblique muscles, says Holland, who uses this challenging move with his boot camp students. As you do each pushup, bring one knee up to the opposite elbow between each rep. Or, use a fitness ball as another core-activating alternative: Kneel in front of a fitness ball, drape yourself over the ball and walk out on your hands until the ball is under your shins and your body is straight -- do not let your back sag. Lower your upper body towards the floor into a pushup by bending your elbows out towards the sides, then pause and push back up. Repeat 12 to 15 times.

Instead of: Chest Presses

Upgrade to: Incline/Decline Bench Presses

The chest muscle has a fan-like appearance so, although you can't completely isolate one area, changing the angle of the weight bench shifts the emphasis on the muscle, says Joseph Horrigan, director of The Soft Tissue Center at the DISC Sports & Spine Center. Increase the incline to emphasize the shoulders and upper part of the chest. Perform chest presses on a decline bench (head lower than your feet) to put emphasis on the lower part of the chest. (Note: Decline presses are not recommended for women with high blood pressure, as this increases blood pressure in the brain

Instead of: Dumbbell Rows

Upgrade to: Seated Rows

Seated rows -- on a machine or with tubing anchored into a door hinge -- works the entire back and is better for shoulder and spine function, says Forster. Sit with your back straight and knees slightly bent and extend your arms in front of you, gripping the handle of the device or tubing, which should be parallel to the floor. Pull the handle towards you by driving elbows back and squeezing your shoulder blades together (avoid shrugging) until the handles touch your abdomen. Pause and repeat 12 to 15 time.

Instead of: Tricep Kickbacks

Upgrade to: Overhead Tricep Extensions

Mechanically, kickbacks are not a very effective exercise, as it does not hit all parts of the triceps, says Horrigan. "A better, more effective way to work the triceps, involves an overhead extension."

Sit or stand holding a dumbbell behind your head. Both hands should be wrapped around one end of the dumbbell -- Make a triangle with your thumbs and forefingers and wrap them around the end. With your upper arms on either side of your ears, elbows up towards the ceiling, slowly lower the dumbbell down towards the center of your back. Pause and slowly extend arms to the ceiling. Return to starting position; repeat 12 to 15 times.

Instead of: Lateral Raises

Upgrade to: Upright Rows

Lateral raises work the middle deltoid muscle of the shoulder, says Forster. "The upright row also works the important stabilizing muscles in back of the shoulder and upper back, which improves shoulder posture and function." To do them: Stand with feet shoulder-width apart and grab a barbell in each hand, keeping them shoulder width apart. Slowly pull the weights up towards your chin. Elbows should flare out during the movement. Pause and slowly return barbell to starting position; repeat 12 to 15 times.

Instead of: The Plank

Upgrade to: The One-Legged Plank

This advanced version of the traditional plank uses both abs and back muscles. Position yourself on your hands and knees, shoulders directly over the wrists, extending your legs behind you so your body is parallel to the floor. Engage your core by drawing your stomach back and up towards your spine and hold. Without rotating your torso, lift your right leg an inch or two off the ground and hold for 10 or more seconds; slowly lower it to the starting position and switch feet. Alternate legs and repeat on each side. Do not allow your back to sag and do as many as you can with good form.

Instead of: Reverse Crunches

Upgrade to: The Dead Bug

This exercise goes beyond just strengthening the lower portion of the rectus abdominis muscle (the "six-pack" muscle in front of the abdominal area) as in the reverse crunch, says Forster. The dead bug strengthens the transverse abdominis, the main core muscle, as well as the obliques. Lie on your back with knees bent, feet flat on the floor. Focus on drawing your belly button in towards your spine to stabilize your back. Bring both arms and legs off the floor; knees should be directly over hips and elbows bent, directly over shoulders. Slowly extend right leg and lower your right heel and back of the left hand towards the floor; tap floor lightly and alternate sides -- it's kind of like a backstroke. Do 12 to 15 on each side.

Instead of: Ball Crunches

Upgrade to: The Jackknife

The jackknife challenges not only the core and abdominal muscles, but the shoulders and chest as well. Kneel in front of a fitness ball and roll out over top of it, walking on your hands until you're in a pushup position with the ball under the shins/ankles (easier) or tops of the feet (harder). Keep your body straight, back flat and abs engaged. Roll the ball in, bending the knees towards the chest as you squeeze your abs. Keep all the movement in the knees; avoid pushing back with your arms; keep your back stable. Return to starting position and repeat 10 to 15 reps.