Featured Workout

The Last Chance Total Body Workout Before Your Labor Day BBQ

Next weekend is Labor Day. [Side note: Sheesh, where has this year gone? It’s September already! Time flies by too quickly, I swear… Next thing you know, it will be Christmas!] Anyway, we all know that Labor Day doesn’t imply ‘health and wellness.’  Usually, it’s more ‘burgers, beers, and general debauchery.’  Before you succumb to holiday weekend shenanigans, put that fitness routine in overdrive with this killer total body workout.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-no equipment! just you!

Circuit 1 – Do 3x through.

A) The “Karate Kick” – Begin in a squat position.  As you come up to standing, kick your left leg out in front of you.  Return to a squat position with both feet.  As you come up to standing, kick your right leg out of in front of you.  Return to a squat position with both feet.  Repeat 12x each leg, alternating legs.

B) The “Going No Where” –  Begin by standing in front of the bottom step of a flight of stairs.  Bend your left knee to place your left foot on the step. Then, bend your right knee to place your right foot on the step, so that you are standing on the step with both feet.  Bend your left knee to place your left foot back on the ground.  Then, bend your right knee to place your right foot back on the ground, so that you are standing on the ground with both feet.  Repeat nonstop as fast as you can for 30 seconds.  Feel the burn!

C) The “Booty Buster” –  Begin by standing on  your mat with both arms extended in front of you at shoulder height.  With control, lift your right leg behind you keeping your leg extended the entire time.  With control, return your right leg back to standing position.  Repeat 15x, and then repeat 15x more with your left leg.

Copy of circuit 1 copy

Circuit 2 – Do 3x through. 

D) The “Up ‘N Down” – Begin in a position as if you are going to do a push up.  Begin by facing towards the bottom step of a flight of stairs.  Then, place your left hand on the bottom step, followed by your right.  Then, return your left hand to the floor, followed by your right.  Repeat nonstop for 30 seconds.

E) The “Low Jack” – Begin in a squat position.  Jump up to bring your feet wider apart.  Land in a squat (with your feet far apart).  Jump up to bring your feet closer together.  Land in a squat.  Repeat nonstop as fast as you can for 30 seconds.

F) “Plain ‘Ol Jumping Jacks” – You know what to do.  1 minute nonstop.

Copy of circuit 2 copy

Circuit 3 – Do 2x through.

G) The “Walk It Out’” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.   ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do 1 push up.  Then, walk your hands back towards your feet, and stand up.  Repeat 12x.

H) The “Side-To-Side” –   Begin in a position as if you are going to do a push up.  Then, move your left arm out farther to the left and your right arm out farther to the right so that your hands are far apart.  With control, return your left hand to starting position, followed by your right.  Repeat nonstop for 30 seconds.

I) The “Worst Workout Move. Ever.” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.  In an explosive motion, jump both of your feet behind you that you land in a position as if you are going to do a push up.  Then, jump both of your feet back towards your hands, stand up, and jump up.  Repeat 12x.

Copy of circuit 3 copy

Fitness Tip of the Day

No time for a full-blown workout? Hold a plank for 1 minute for a quick tone up.

xoxo,

Workout Girl

 

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