Let’s be honest for a second here, shall we? “Super Bowl Sunday” and “healthy” are two things that don’t really go together. For example, what did you indulge in at your Super Bowl party? Did it include any of the following: Chili? Guacamole? Wings? Some kind of ‘queso’ dip? Or all of the above? Sounds like today is a good day for a little body detox, eh? Enter: Workout Girl to the rescue. #letsdoit
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.
-balance ball, free weights (10 lb)
Circuit 1 – Do 3x Through
A) The “Sleek Obliques” – Lay on your back on your mat with your arms resting at your sides. Lift your legs off of the ground until they are at a 90 degree angle to the floor. Keeping your legs together, lower your legs down and to the right, gently tapping your feet on the floor. Raise your legs to return them to the center. Then, bring your legs down and to the left and tap your feet gently on the floor to the left side of your body. Raise your legs to return them to the center. Repeat 12x each side, alternating sides.
B) “Dizzy Workout Girl” – Begin by laying on your back on your mat. Keeping your legs together, raise them up to a 45 degree angle from the floor. Bend your elbows and put your hands behind your head. Pretend there is an orange under your chin and lift your upper torso. Bring your left knee towards your chest and touch your right elbow to your left knee. Bring your legs back to a 45 degree angle and lower your torso back to the ground. Now bring your right knee towards your chest and raise your upper torso to touch your left elbow to your right knee. Repeat 10x each side.
C) The “Love It ‘N Lift It” – Lay on your back on your mat with your arms resting at your sides. Keeping your legs together, lift your legs to a 90 degree angle to the floor. With control, lower your legs to just above the ground. With control, raise them back to a 90 degree angle. Repeat 12x.
Circuit 2 – Do 3x Through
D) The “Jacked Up Jack Knife” – This move is no joke. It’s one tough cookie… Begin in a position as if you are going to do a push up, except rest your toes on a balance ball instead of on the ground. Your body should be as flat as possible. Contract your ab muscles to roll the ball in towards your chest. Your butt should raise in the air so that your torso and legs look like an upside-down “V.” Roll the ball back to starting position, and lower your arms to do a push up. Repeat 10x.
E) The “Pull Me In Close” – Lay on your back on your mat with your arms resting at your sides. Slightly raise your torso and legs off of the floor until your abs are engaged. Lift both arms off of the ground, fully extended in front of you. Keeping both legs off of the ground the entire time, bring your right leg towards your torso, and wrap your hands around the back of your right thigh to draw it closer to your torso. Then release your right leg, and bring your left leg towards your torso. Wrap your hands around the back of your left leg. Repeat 12x each leg, alternating legs.
F) The “Side Swiper” – Begin by laying sideways on your mat with a balance ball wedged between your feet. With control, raise the medicine ball as high as you can and the lower the ball to just above the ground. Repeat 12x, and then roll over onto your other side and repeat 12x more.
Circuit 3 – Do 2x Through
G) The “Venus Fly Trap” – Lay on your back on your mat with your arms extended behind your head. Keep your legs together and lift them a few inches above the ground. Lift your arms overhead and lift your torso to touch your hands to your feet. Slowly lower your torso and arms back to the ground. Repeat 10x.
H) “Leaning Workout Girl” – Begin by standing on your mat with your legs shoulder-width apart. Keeping your arms resting at your sides, hold a 10-lb weight in your right hand. Keep your legs straight and bend your torso as far to the right as you can. Slowly return to starting position. Repeat 10x, and then transfer the weight to your left hand and repeat 10x more on your left side.
I) The “One-Legged Boogie” – Begin in a position as if you are going to do a push up. Bend your elbows so that you are resting on your forearms instead of on your hands. Lift just your left leg off of the ground behind you. Hold for 30 seconds. Return your left leg to the ground and lift your right let off of the ground behind you. Hold for 30 seconds.
Fitness Tip of the Day
Stuck in a workout rut by doing the same ‘ol routine? Here’s how to shake things up.