Basics of Exercise

You can do every single move on this site without setting foot in a gym. Obviously, we don't have anything against health clubs and gyms: Kacy's worked in one almost all her life. But we know plenty of women feel uncomfortable in those mirrored rooms full of men or find health clubs too inconvenient and expensive. That's okay. With a little investment, you can transform your body without ever leaving your living room.

Here's what you'll need for the exercises on this site.

Comfortable, stylish clothes

Remember, Show It Love is about feeling good about yourself. So toss aside those ratty sweats, the body-hiding, tentlike giant tees, and all the stuff you wouldn't walk out to get the mail in, and break out something a little more stylish. Your workout clothes should be body-skimming enough that you can watch your form and see your muscles, but also loose enough to bend and reach comfortably.

A staff

Nothing makes you feel more like kicking some ass than wielding a big stick! Use a large 5- to 6-foot dowel rod or even a broomstick in the exercises where Kacy uses a staff.

A mat

If you're not working on a lightly carpeted floor, have a mat handy for the floor work to protect your back. If you don't have a mat, a folded thick towel will do.

Get ready to move and groove

Movement prep

Before starting, do five minutes of light cardio, like jumping jacks or running in place, to warm up your muscles and get them ready for action.

Starting position

Every move will start in the power position. Stand tall, keeping knees soft. Pull your navel to your spine and maintain a straight back and tight, firm belly. In this position, you’re guaranteed not to sleepwalk through your exercise or, worse, fall into sloppy form.

Times per week

You should perform Woman Warrior exercises three days a week, along with cardio exercises three days a week.

Reps

Each time you perform a move, it’s called a repetition, or rep. Perform 12 reps of each move. For single leg moves, perform 12 reps per side for a total of 24. For lean, toned, beautiful muscles, Kacy swears by using light to moderate weight (or sometimes body weight alone) and fatiguing the muscles through a full range of motion and high number of repetitions.

Sets

Each time you complete the designated number of reps for an exercise, it’s one set. You should go for three sets right away. If you can only do two, try lowering the weight. Concentrate on feeling your muscles and perfecting your form.