If you ask us, too many summer body plans stick to the shallow end of the pool, focusing on how to look good in a swimsuit. We've designed a total reboot that will empower you from the inside out. Here's your chance to ignite your metabolism and get your confidence humming with easy (yet meaningful) lifestyle changes.

Day 1
Body: How fit are you now? Find out: Do the A series Plank Workout Flow until you're crying uncle. Then see how many push-ups you can do (write it down). Follow that with a moderate-pace 30-minute walk or jog.
Mind: Envision the next nine days. What do you want out of this plan? To be stronger? More energetic? Journal about your goal and why you intend to achieve it. (Starting this on the weekend gives you time to think.)
Life: Practice sleep hygiene. Turn off all gadgets an hour before bedtime. Lights out by 11 p.m., and leave yourself time to be in bed by 10. The extra rest will give you stamina in the days ahead.

Day 2
Body: Devote an hour to moving. Do the A series of the Workout Flows 3 to 5 times on each side. Follow with 30 minutes of cardio (walk, run, or bike), adding a 1-minute burst of intense activity every 4 minutes. Finish with 20 minutes of yoga.
Mind: Dare to go bare. You might miss your mascara, but skip makeup for today and get reacquainted with the unadorned you.
Life: Excavate your closet. Does your wardrobe reflect who you want to be? Evaluate everything you own. "Don't ask, 'Does this look good on me?' " says Rosie Molinary, author of Beautiful You. "Ask, 'How does it make me feel?'" If the answer isn't "great," out it goes.

Day 3
Body: Explore your surroundings. Do 3 to 5 reps of each A series in the Workout Flows, then head outside for a 45-minute walk, run, or bike -- your choice.
Mind: Slough it off. Shed your old skin, literally, with a DIY salt scrub: Mix 1 Tbsp coarse salt, 1 Tbsp olive oil, and a few drops of an essential oil. Rub it on rough spots in a circular motion, then rinse.
Life: Reconnect with yourself and your values by reaching out to a friend you've known since you were a kid. You'll also be reuniting with your best self.

Day 4
Body: Move from basic to advanced. Warm up with 2 to 3 reps of both the A and B series of the Workout Flows. Go out for 30 minutes of cardio with 1.5-minute intervals of intensity.
Mind: Play it up. Wear an outfit that highlights your best feature. This will help you train yourself to focus on the positive -- and set the tone for the rest of the week.
Life: Challenge old eating habits: Replace each junky, processed food with a piece of fruit.

Day 5
Body: Start your day with 3 to 5 reps of the A series and 3 to 5 of the B of the Workout Flows. Then hold Plank pose (the top of a push-up) for 60 seconds. Do 30 minutes of cardio now or later.
Mind: Reset your stress level. Set a timer for 5 minutes and breathe slowly (inhale 4, exhale 4). Count 10 exhalations then begin again. "If your mind is overwhelmed, your well-being really suffers," Moreno says. "Meditating creates a lifestyle that supports healthy living."
Life: Increase eye contact to project confidence. "You may not even realize just how much you look down until you really challenge yourself to meet someone's gaze," Molinary says.

Day 6
Body: Take things up a notch and intensify your workout. Challenge yourself to complete 8 to 10 reps of the B series of each Workout Flow. Then do 30 minutes of cardio with intervals every 3 minutes.
Mind: Be a little kinder to yourself. "The moment you self-criticize, you block your power to improve," Moreno says. Catch yourself saying unflattering things and shift your attention to something you like (your hair, your good taste, your sense of humor).
Life: Take the initiative. While waiting for an invitation may be your default mode, why not make those opportunities happen? Ask the new coworker to lunch; host your own outdoor summer bash.

Day 7
Body: Workout Flow in slow-mo. Do the A and B series 3 times each at normal speed, and then switch to super-slow 3 times each for improved strength and balance. Follow with 30 minutes of cardio (no intervals). Try to hold Plank pose for 90 seconds.
Mind: Breathe for 8 minutes to balance the physical exertion with a little mental rest. Each time a thought comes up, simply observe it, and then let it go.
Life: Speak up. Letting things slide may end up hurting you. Today, make a point of expressing your concerns, whether with a coworker or your spouse.

Day 8
Body: Prepare to sweat. In your cardio of choice, go at normal speed for 2 minutes and all out for 3. Alternate for at least 30 minutes. Finish with the B series of the Workout Flows -- 5 reps at normal speed and 5 slow. Rest on your elbows in Plank pose; hold for 2 minutes.
Mind: Cook something new. Push your kitchen comfort zone: Try preparing a food that has always challenged you (rhubarb? Recipes for Quinoa?), take on an ambitious dish (souffle, anyone?), or improvise in the kitchen and see where it takes you.
Life: Sleep naked. It may feel strange at first, but give it a try. You'll appreciate your sheets and your sensual side in a whole new way.

Day 9
Body: Enjoy your hard-earned stamina. Jog or run for 30 minutes. Do 5 reps of A or B series of the Workout Flows.
Mind: Take an alarm-free nap. If you can't sleep, get lost in a book for at least an hour.
Life: Get a massage. Not only does it feel great, but research shows it may boost immunity.

Day 10
Body: Evaluate your progress. Repeat the Day One fitness test. How much more can you do now? Time yourself in Plank (or elbow Plank) and go for broke. Then do 30 minutes of cardio with 1- to 2-minute bursts throughout.
Mind: Look back at what you wrote in your journal. What have you gained? What new changes can you stick with after the plan? Write these goals down and post them where you can see them.
Life: Have sex. (Enough said!)