Chris' Workout Regimen

Get the skinny on the workouts and exercises Chris Cuomo has been using during his six-week shape-up. You can find three full get-in-shape regimens and directions on how to properly perform each of the exercise below.

Workout A

*Do one set of 8 repetitions.
*Rest 90 seconds.
*Repeat two times, then move on to Exercise 2A. (So you'll do a total of three sets of Exercise 1.)

Workout pointers will help you maximize your time spent exercising.

(Andersen Ross/Iconica/Getty Images)

2A. Barbell Bent-over Row

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then move on to Exercise 2B.

2B. Dumbbell Bench Press

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then return to Exercise 2A, and repeat 2 times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 2A and Exercise 2B.)

3A. Plank

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then move on to Exercise 3B.

3B. Dumbbell Bench Press

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then return to Exercise 3A, and repeat 2 times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 3A and Exercise 3B.)

Workout B

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 1B.

1B. V-grip Seated Row

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 1A, and repeat one time before moving on to Exercise 2A. (So you'll do two total sets of both Exercise 1A and Exercise 1B.)

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 2B.

2B. Pushup

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 2A, and repeat one time before moving on to Exercise 3A. (So you'll do two total sets of both Exercise 2A and Exercise 2B.)

3A. Lat Pulldown

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 3B.

3B. Neutral-grip Shoulder Press

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 3A, and repeat one time before moving on to Exercise 4. (So you'll do two total sets of both Exercise 3A and Exercise 3B.)

*Do one set of 15-20 repetitions.
*Rest 45 seconds.
*Repeat one time. (So you'll do two total sets of Exercise 4.)

Workout C

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 1B.

1B. Inverted Row

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then return to Exercise 1A, and repeat two times before moving on to Exercise 2A. (So you'll do three total sets of both Exercise 1A and Exercise 1B.)

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2A. Swiss-ball Hip Extension and Leg Curl

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 2B.

2B. Dumbbell Bench Press

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then return to Exercise 2A, and repeat two times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 2A and Exercise 2B.)

3A. Kneeling Reverse Cable Woodchop

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 3B.

3B. Pullup (or Lat Pulldown)

*Do one set of 12 repetitions.
*Rest 45 seconds.

*Then return to Exercise 3A, and repeat one time. (So you'll do two total sets of both Exercise 3A and Exercise 3B.)

The TNT Advanced Workout

This "Advanced Workout" requires the use of heavier weights, demands a higher base level of conditioning, and is more focused on building muscle and strength than the "Get Back in Shape Workout." That doesn't mean it won't help you burn fat and elevate your metabolism. The emphasis of this program is geared to the person who's already in shape — at least conditioning-wise — and wants to continue improving.

To perform all this workout, follow these guidelines:

Complete three weight training workouts each week, resting at least a day between each session. So you might lift weights on Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday.
Alternate between workouts each session. So you might do Workout A on Monday, Workout B on Wednesday and Workout C on Friday. The idea is to rotate the workouts, so that you never complete the same workout in successive training sessions.
Always do the exercises in the order shown. You'll perform the exercises using one of two techniques: straight sets or alternating sets.

— Straight sets will be designated simply as a number, for instance, "2" or "5." Each time you see this, do one set of the exercise, rest for the prescribed amount of time, then do another set. Complete all sets of the exercise before moving on to the next.

— Alternating sets will be designated as a number and letter pair, for instance, "1A" and "1B," and "2A" and "2B." For these, perform one set of the first exercise, rest for the prescribed amount of time, then do one set of the second exercise and rest again. Then repeat the entire process. So if you're doing exercises 1A and 1B with a 60-second rest, you'll do one set of 1A, rest 60 seconds, then one set of1B, and rest another 60 seconds. Continue alternating back and forth until you've completed all sets of both exercises.

Unless otherwise noted in the exercise description, complete all of the exercises in this manner:

— Take about three seconds to lower the weight in a slow, controlled fashion. Ideally, you'll lower the weight about the same rate of speed from top to bottom.

— Pause momentarily in the "down" position or the midpoint of the lift. This is indicated in each exercise description.

— Lift the weight as fast as you can while maintaining control of the bar or dumbbells.

— On some exercises, such as the lat pulldown, it will seem like the lowering portion is actually the part of the lift in which your muscles are contracting. But keep in mind that as you pull the bar down the weight stack is actually rising. Don't worry; we'll indicate the speed at which you should perform each portion of the lift in every exercise description.

For each exercise, choose the heaviest weight that allows you complete all of the prescribed repetitions. Remember, the number of repetitions, and the speed at which you perform them, dictate the type of adaptations your muscles make. But you might also think of it this way: Prescribing a specific number of repetitions is just a way of instructing you how much weight to use. The lower the repetitions, the heavier the weight. And vice versa. For instance, if you can lift a weight 15 times, it's not going to do your muscles much good to lift it only five times. And if you choose a weight that's difficult to lift five times, there's no way you can pump out 15 repetitions.