Featured Workout

Lose Those Pesky Love Handles

Why are so many form-fitting, body-hugging pants so trendy right now?  I mean…with the jeggings and the skinny jeans…  Don’t the fashion gods know that many women don’t want to wear anything that could be compared to sausage casings?!? *Sigh.* Well, as the old saying goes, “If you can’t beat ‘em. Join ‘em.” I’ve designed this killer workout to combat those stubborn love handles and make those oh-so-scary skinny jeans seem not-so-scary after all!

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 easy peazy.

Equipment:

-medicine ball, free weights (3 lb)

Circuit 1 – Do 3x Through

A) ”Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows to rest your forearms on the ground.  All of your weight should be supported by your forearms and your toes.  Hold for 30 seconds.

B) “Super Workout Girl” – Begin by laying on your stomach on your mat with your arms outstretched in front of you.  Simultaneously lift your arms and legs off of the ground as high as you can and hold for 3 seconds.  Repeat 10x.

C)  The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Twist N Shout” – Lay on your back on your mat holding a medicine ball at your chest.  Simultaneously lift your legs, chest, and shoulders a few inches off of the ground.  Holding this position, twist your torso to the right and tap the medicine ball on the ground to the right of you.  Without stopping, twist all the way to the left and tap the medicine ball on the ground to the left of you.  Continue nonstop twisting 12x on each side, alternating sides as you go.

E)  The “Ball Hauler” – Lay on your back on your mat, holding a medicine ball behind your head on the ground with arms outstretched.  Your legs should be laying together flat on the ground.  Lift your torso to sit up.  As you sit up, bring the medicine ball up overhead and down to the right of your hips.  With control, lay back down and bring the medicine ball back overhead and on the ground.  Repeat, except this time bring the medicine ball overhead and down to the left of your hips.  Repeat 12x on each side, alternating sides.

F) The “Starting Line” – Start in a position as if you were going to do a push up.  Bend your right knee and bring it in towards your chest.  Now, simultaneously jump to switch your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Repeat as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20.

circuit 2


Circuit 3 – Do 2x Through

G) The “Toe Toucher” – Lay on your mat on your back with your arms outstretched behind your head.  With control, lift your torso off of the ground to sit up.  As you sit up, bring your arms up overhead and try to touch your toes.  With control, bring your arms back overhead as you lower your torso to the ground.  Repeat 12x

H) The “Alternate Universe” – Lay on your back on your mat.  Bend your right knee so that your right foot is on the floor.  Extend your left leg without bending your knee, and rest it on the ground.  Rest your left arm at your side and extend your right arm behind your head.  Slightly lift your chest and shoulders off of the ground while simultaneously lifting your left leg.  As you lift your chest and shoulders, bring your right arm up overhead until it meets your left leg in the air.  With control, return your left leg and right arm to the ground.  Repeat 10x and then do the same with your right leg and left arm.

I) The “Reach Out And Touch Someone” – Lay flat on your back with your legs on the ground and your arms outstretched behind your head.  Hold 3 lb weights in both hands.  Bring your arms up over your head to meet your feet as you lift your legs to a 90 degree angle.  Slowly lower back down to starting position.  Repeat 15x.

circuit 3


Fitness Tip of the Day

Don’t get caught up in your routine!  Click here to find out how to transform your daily tasks into a workout.

 

xoxo,

Workout Girl

 

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