If you took the Real Simple fitness test (How Fit Are You?) and weren’t happy with your results, here’s your chance to improve them. This three-month program, created by Los Angeles–based trainer Gunnar Peterson, will increase your upper-body and abdominal strength, improve your flexibility, and boost your endurance — all the elements that the test measures.

Print out this workout plan and try to commit to doing the recommended exercises each day. Remember to warm up for 5 to 10 minutes beforehand.

Within weeks you should notice that your arms feel tighter, your hamstrings looser, and your lungs stronger. After three months, take the fitness test again — and gloat over your improved results.