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The unscripted and life-altering reality series gathers contestants from across the country to face real-life temptations, while being provided with approved weight-loss skills and resources in an effort to help them transform their bodies, health — and ultimately — their lives. Contestants work out under the supervision of professional trainers Jillian Michaels and Bob Harper.

Dozens of overweight contestants have improved their health with dramatic weight-loss transformations on the hit NBC weight-loss show, “The Biggest Loser.” The workout moves used by the show’s experts and medical professionals have helped thousands of inspired fans shed pounds as well. Here is a sample workout routine complete with tips and modifications taken straight from the pages of “The Biggest Loser Fitness Program” to help you reach your fitness goals.

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Warm Up!

1. Arm Raises
To warm up your upper body, stand with your feet about shoulder-width apart. Hold your arms out in front of your shoulders and bend your elbows so that your hands are just at head level. Push your arms straight upward, and back down to the starting position. Repeat this sequence, picking up the pace. Continue this motion for a full minute.

2. Shoulder Rolls
Stand with your feet a comfortable distance apart. Keep your arms at your sides. Roll your shoulders forward in a circle for 10 to 15 seconds. Then roll your shoulders backward in a circle for another 10 to 15 seconds. This is a good exercise to try throughout the day, particularly if you sit in front of a computer for hours at a time.

3. Marching in Place
Walking or marching in place is a great way to warm up your entire body. Simply stand with your feet together. Begin lifting your knees high, in alternating fashion. Combine marching in place with arm raises for an even more comprehensive warm up. March in place for up to 5 minutes prior to starting your workout.

Upper Body Exercises

1. Push-Ups
The push-up is a classic exercise for shaping, developing and lifting the chest, plus building overall body strength. It also sculpts and tones your arms.

Positioning
Kneel with your arms straight but not locked, wrists in line with your shoulders, fingertips facing forward, and your hands slightly wider than your shoulders. One at a time, extend your knees behind you until you are balanced with your knees on the floor.

The Move
Slowly lower your chest toward the floor. Bend your elbows and keep your palms in their fixed position. When your upper arms are parallel to the floor, press back up to starting position and repeat. Try not to bend or arch your back as you push up. Repeat the exercise for the recommended number of repetitions.

Advanced Tip
This exercise is more challenging if you perform it as shown. Lie chest down, with your hands at shoulder-level, palms flat on the floor. Keep your legs straight with your toes tucked under your feet. Straighten your arms as you press your body up from the floor. Try not to bend or arch your back.

2. Shoulder Presses
By adding some muscle and a little more width to your shoulders, you can create the illusion of a smaller waistline and a more proportionate physique. Additionally, with an improved shoulder line, your posture will look better, helping you move with greater confidence. The shoulder press, which is an effective way to endow your shoulder line, will help you accomplish all of this.

Positioning
Stand with your feet a comfortable distance apart, with a dumbbell in each hand at head level, with your palms facing forward. Keep your back erect.

The Move
Press the weights upward to an overhead position. Lock your elbows at the top of the movement. Try not to lean forward. Slowly lower the dumbbells to the head-level position and repeat the exercise for the suggested number of repetitions.

Advanced Tip
The best way to turn this exercise into an advanced move is to stand on one foot as you complete the move. Switch feet halfway through each set.

Core Exercises

1. Crunches
Many of us have weak abdominals and lower backs — two muscle groups that are important when performing any type of daily activity. Crunches strengthen and tone these muscles.

Positioning
Lie on your back on an exercise mat or carpeted surface with your feet planted firmly on the surface. Cross your arms over your chest.

The Move
Using the strength of your abdominal muscles, lift your upper torso off the floor toward your thighs. This movement should be very short. Don’t attempt to actually touch your thighs, as this can overstress your lower back. Keep constant tension on your abdominal muscles throughout the exercise. With a controlled motion, return to the starting position, and repeat the exercise for the suggested number of repetitions.

Advanced Tips
There are two ways you can make this exercise more advanced. One is to use weights for extra firming action. Follow the instructions to the left, only hold a weight plate or light dumbbell in front of your chest for extra resistance as you perform the crunch.

The other advanced exercise is to perform your crunches on a stability ball. Using a ball forces your abdominals to work harder just to stabilize you atop the ball. Lie back on the stability ball so that it supports your lower back.

Keep your knees bent and your feet flat on the floor. As you do in the regular crunch, cross your arms over your chest and slowly raise your shoulders to no more than a 45-degree angle from the horizontal. Hold, then lower slowly. Continue for the suggested number of repetitions. You can make this version even more challenging by moving your feet closer together.

3. Plank
The plank is another exercise that has scored high on the list of effective core exercises. With the proper technique, this basic core exercise develops your abdominals, stabilizes your spine and strengthens your back.

Positioning
Lie face down on an exercise mat or carpeted surface. Rest on your forearms with your palms flat on the floor. Keep your spine in the neutral position.

The Move
Push off the floor, so that your body is parallel to the floor, and raise up on your toes. Rest on your elbows. Keep your back flat and your body in neutral alignment from your head to your heels. Think of your body as a table being supported by two sets of “legs” (your arms and feet). Hold this position for as long as you can, up to 60 seconds. Repeat for the suggested number of repetitions.

Advanced Tip
While in the plank position, try taking one leg off the floor. This makes your abdominal muscles work harder to keep the body from tilting to the side of the unsupported leg.

Lower-Body Exercises

1. Lunges
The lunge is unique in its ability to work the quadriceps, hamstrings and buttocks, and thus is an excellent all-around exercise for the lower body. Lunges also enhance your ability to run, jump and lift, making them an excellent functional exercise. In addition to stimulating muscular development, Lunges also help you build agility and balance. You can do lunges practically anywhere — home, hotel room, backyard or gym — making them among the most convenient, versatile exercises ever.

Positioning
Stand with your feet together, toes pointing ahead. Keep your back straight and your arms at your sides.

The Move
Step forward on your right leg as far as possible and bend your right knee until your right thigh is parallel to the floor. From this point, step back to the starting position. Continue the exercise with the right leg for the suggested number of repetitions, then repeat the exercise with the left leg. As you lunge, your front shinbone should be fixed perpendicular to the floor to keep additional pressure off of your knee.

Advanced Tip
You can make this exercise more challenging by adding weight to the movement. Hold a dumbbell in each hand at your sides and perform the lunge movement as described above.

2. Wall Squats with Stability Ball
An effective — and fun — way to perform squats is to use a stability ball. This variation not only works your thighs and buttocks, it also gives your core a good workout because it requires you to contract your ab muscles while performing the move. The stability ball also provides back support during the exercise.

Positioning
Stand with your back toward a wall and place the stability ball so that it is pressed between your lower back and the wall. Your feet should be placed about shoulder-width apart, with your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the ball for support.

The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keeping your back pressed into the ball, return to the starting position. Repeat the exercise for the recommended number of repetitions.

Advanced Tip
As your thighs become stronger, decrease your pressure against the ball. This will increase the challenge to your lower body muscles.

3. Step-Ups
Like stair-climbing, this exercise targets your buttocks, thighs and calves and can be aerobic. Consider doing it to music to liven the action and make it more fun.

Positioning
Stand facing a bench or step (a stair step works well). Keep your back straight and your core muscles tight.

The Move
Step up with your right foot, then your left. Then step down with your right foot, followed by the left. Repeat. After 1 minute, switch the lead leg.

Advanced Tip
Hold a dumbbell in each hand while stepping to make this exercise more challenging.

Cooldown Stretches

1. Hamstring Stretch
Sit on an exercise mat or carpeted surface with your legs slightly apart. Bend forward from your waist, keeping your knees straight. Try to reach your fingers toward your toes. Hold for 15 to 30 seconds.

2. Hip Flexor Stretch
Kneel with your left knee on an exercise mat or carpeted surface and your right knee up. Place your hands on your right knee. Lunge forward slightly on your left knee to get a good stretch in your thigh and hip. Hold for a moment or two, then repeat the stretch on the opposite leg.

3. Quad Stretch
Bend your right knee and bring your right foot toward your back and hold it with your right hand. Hold on to a wall or sturdy table with your left hand, if necessary. Keep your left knee slightly bent. Gently pull up and back on your foot, stretching your thigh. Hold for 15 to 30 seconds. Repeat the stretch with your other leg.

The Biggest Loser Fitness Program© 2007 by Universal Studios Licensing LLLP, The Biggest Loser ™ and NBC Studios, Inc., and Reveille LLC. All rights reserved.

*Consult a physician before beginning any exercise program.