A. Start in plank position, ViPR centered in front of hands, handles up. &nbsp;
B. Grab handle with right hand and slide ViPR about 6 inches to right, keeping hips square (as shown),&nbsp;then&nbsp;place right hand on floor to return to plank position.
C. Do 1 push-up (as shown), then use left hand to slide ViPR back in front of you. Do 10 reps, alternating sides.

A. Begin in plank position; right hand on step or box, left hand holding kettlebell handle, palm facing body.&nbsp;
B. Keeping hips square, bend&nbsp;left elbow and pull kettlebell toward chest (as shown), then return to start. Do 10 reps. Switch sides; repeat.

A. Start in squat position, back flat, kettlebell on floor between feet holding handle with left hand, palm facing body, right arm extended to side at shoulder height.&nbsp;
B. Rise to stand, driving hips forward (as shown), then return to start for one rep. Do 10 reps. Switch sides; repeat.

A. Begin in lunge position, right leg in front of left; right arm resting on right thigh, left arm extended toward floor, kettlebell in left hand, palm facing body.&nbsp;
B. Bend&nbsp;left elbow and pull kettlebell toward left hip (as shown), then return to start. Do 10 reps. Switch sides; repeat.

A. Start in Downward Dog position with arms wider than shoulder-width apart.&nbsp;
B. Bend elbows 90 degrees and lower head to touch the floor (as shown), then press back up to start. Do 10 reps.

A. Start in plank position with forearms on stability ball, palms together, fingers pointing forward.
B.&nbsp;Engage abs and press arms forward until straight, rolling ball towards body, keeping back flat (as shown). Bend elbows to roll ball back to start for one rep. Do 10 reps.

A. Stand with legs about two feet apart, right leg in front of left, toes facing forward, right foot flat on floor, left heel raised; ViPR rests on right shoulder, left hand on top handle, right hand on outside of tube.&nbsp;
B. Lower into deep lunge, both knees bent 90 degrees, keeping ViPR straight, then return to start for one rep. Do 10 reps. Switch sides; repeat.

A. Lie on back with knees bent, feet flat on floor about hips-width apart, with arms extended overhead holding kettlebell in each hand, palms up; kettlebells resting on floor (as shown).&nbsp;
B. Keeping lower back flat on floor, engage abs and use chest to pull kettlebells forward until arms are extended over chest (as shown), then lower kettlebells back overhead to floor to return to start for one rep. Do 10 reps.

The Equipment: A kettlebell, ViPR, box/step and a stability ball.The Circuit:Click through the slideshow above or download the pdffor this week's moves. Do 10 reps of each exercise and complete the circuit 3 times, resting for one minute between each circuit.The Philosophy:Stolz uses a progression model for strength training, so as you move into week two, he manipulates the programming slightly by adding more instability to each movement, increasing the repetitions and decreasing the amount of rest you take after completing each circuit. "Again, it's about applying just enough change to the routine so that you don't plateau, but not completely abandoning the movement patterns your body is just beginning to know," says Stolz, "That's what gets you results. It's a common misconception that in order to progress you need to completely change your routine."What does remain the same is speed of movement. Remember to use slower movements eccentrically — loading toward the body — and faster movements going concentrically — when you push away from your body. "In general, the more time muscles spend under tension, the more muscle fibers you'll activate," he says, "so muscles will grow more quickly, and you'll see better results." Take the moves with you. Download the week two strength circuit pdf. Just tuning in? Get started with <a href=/articles/2012/01/change-the-shape-of-your-body-week1>week one's plan</a>. Ready for more? Move on to <a href=/articles/2012/02/change-the-shape-of-your-body-week3>week three</a>.

Last week, Tier 4 trainer Josh Stolz debuted an exclusive 4-week plan designed to measurably change the shape of your body. If you missed it, go back and start with <a href=/articles/2012/01/change-the-shape-of-your-body-week1>week one</a>, then move on to week 2:The Details: Follow the 7-day protocol strictly — there is a method to the madness — then return to Q each Monday for the next week’s play-by-play. (The moves get harder each week.) The Plan:

Week 2: Change the shape of your body

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