One of my favorite ways to get motivated before working out is to put on some terrific music. Give me a great rock song with pounding drums, guitars, energetic vocals, and a driving beat, and suddenly I'm ready to MOVE! I've never been particularly interested in listening to a fitness instructor count repetitions while I'm exercising. I'd rather put on my favorite songs, get into a rhythm, and concentrate on performing my routine. WHEN THE MUSIC STARTS ROCKIN', BARTMAN STARTS WORKIN'! And because my exercises are organized into four simple categories, I can move from one activity to the next without spending much time wondering what comes afterward.

Now, let's break down the A.A.B.B. routine so you can understand exactly how I've organized it and consider how to create a version appropriate for your own abilities and fitness goals.

FIRST UP, LET'S WORK THOSE ABS! The abdominal portion of my routine can include crunches, controlled sit-ups, planks, leg raises, flutter kicks, or other suitable core-strengthening exercises. One technique I particularly enjoy is using the length of a song as a workout timer. Instead of constantly watching the clock, I put on a favorite tune and work through an appropriate number of controlled repetitions, with breaks whenever needed. A song might last three or four minutes, while two or three songs can create a longer session once I've built up the endurance.

You can perform many abdominal exercises on a simple floor mat without purchasing a great deal of equipment. In my book, I also discuss planks, medicine-ball exercises, and other movements that provide variety. THE KEY IS TO CHOOSE SOMETHING YOU CAN PERFORM WITH GOOD FORM, WITHOUT STRAINING YOUR NECK, BACK, OR OTHER MUSCLES. A beginner might start with a short plank or a few gentle core exercises and gradually build upon that foundation. And remember, strengthening your abdominal muscles is worthwhile, but achieving a leaner midsection also depends upon your overall eating and activity habits—not simply doing endless crunches.

NEXT UP, LET'S WORK THOSE ARMS, BABY! This portion of my routine focuses on exercises involving the biceps, triceps, shoulders, and other upper-body muscles. I enjoy using dumbbells, a curling bar, resistance bands, and a flat exercise bench, depending upon what I want to accomplish that particular day. Some of my favorites include arm curls, triceps extensions, overhead presses, bench presses, and various resistance-band movements. I've used dumbbells and kettlebells of different weights and typically organize my exercises into a few manageable sets.

One principle I emphasize in the book is START LOW, GO SLOW, AND PAY ATTENTION TO YOUR FORM! There's no reason to grab the heaviest dumbbells in the room just because somebody standing next to you is lifting them. Choose resistance that matches your abilities, learn the movement properly, and gradually increase the challenge as you become stronger. Give your muscles sufficient recovery time, too. THE OBJECTIVE ISN'T TO IMPRESS EVERYBODY ELSE IN THE ROOM. IT'S TO IMPROVE YOUR OWN PHYSICAL CONDITIONING!

NOW WE'RE GETTING TO ONE OF MY FAVORITE AREAS—CARDIO! As a former hurdler, sprinter, and running back, I've spent an enormous amount of time running, jumping, accelerating, and moving my entire body. Even today, I enjoy activities that challenge my cardiovascular endurance. My personal choices have included jogging for approximately 25 minutes, swimming laps for around 30 minutes, using my NordicTrack ski machine for 30–40 minutes, and occasionally performing short sprints on an open field when I'm properly conditioned for them.

But here's the beauty of this portion of the A.A.B.B. routine: YOU GET TO CHOOSE THE ACTIVITY YOU ENJOY! Walking, cycling, swimming, dancing, using a stationary bike, jogging, or another suitable aerobic activity can all fit into the BODY category. My original routine describes roughly 15–40 minutes of cardio, depending upon the exercise, but that isn't a minimum everybody must achieve immediately. If you're just beginning, start with an appropriate duration and intensity, then gradually develop your endurance. I happen to enjoy working up a sweat, but sweating heavily isn't required to make exercise effective. What matters is performing your activity safely and consistently enough to support your fitness.

AND FINALLY, LADIES AND GENTLEMEN, WE ARRIVE AT THE BOOTY! HA-HA! Yes, I included this category because I believe strengthening the muscles around your hips and backside deserves attention, just like your abs, arms, and the rest of your body. As a sprinter, I learned how important those muscles are for running, accelerating, and producing powerful movements. I've incorporated two exercises into my routine that are simple enough to perform at home: DONKEY KICKS AND FIRE HYDRANTS!

For donkey kicks, I begin on my hands and knees and extend one leg backward and upward in a controlled movement, engaging the muscles around my hips and glutes. Fire hydrants involve lifting a bent leg out to the side while maintaining control of the hips and torso. In my original routine, I describe performing 21 donkey kicks with each leg and 21 fire hydrants on each side. That's my personal target, not a requirement for beginners. Start with fewer repetitions if necessary, keep the movements comfortable and controlled, and increase gradually as appropriate.

AND THAT, MY FRIENDS, IS HOW I COMPLETE MY A.A.B.B. ROUTINE! Abs, Arms, Body, and Booty, all organized into one memorable fitness formula. You can also modify the schedule, alternate muscle groups across different days, substitute other exercises, and make adjustments based upon your experience, mobility, and physical condition. Whether you exercise at home, outside, or in a fitness center, the idea is to keep the process understandable and enjoyable enough that you'll want to return to it.

I've learned that having an exercise plan is wonderful, but actually FOLLOWING IT is what makes the difference. There have been periods in my life when I've exercised regularly, felt terrific, and genuinely enjoyed the benefits of staying active. I've also experienced stretches when I didn't work out nearly enough, and it didn't take long to notice a difference in my conditioning. YOU DON'T GET TO BANK SIX MONTHS OF FITNESS AND EXPECT IT TO LAST FOREVER WITHOUT SOME MAINTENANCE! You have to continue making physical activity part of your routine.

That's why I like A.A.B.B. so much. I can remember the four categories immediately, choose exercises based upon the equipment I have available, put on some music, and get started. I don't have to turn every workout into a monumental production. And although I enjoy longer or more demanding sessions, I also recognize the importance of rest, recovery, and adjusting the intensity when necessary. Beginners, older adults, and people with health concerns should choose movements appropriate for their circumstances and seek professional guidance before beginning unfamiliar or strenuous exercise.