Featured Workout

The Total Tune Up

They say that you’re just one workout away from a good mood, and it’s true. Sometimes you just wake up on the wrong side of the bed… You’re late for work.  You spill coffee on your shirt. You say something stupid in front of your crush.  You miss a deadline.  Ugh. Those days are the worst.  BUT here’s the cure…I’ve created this heart-pounding total body workout to give you just the endorphin boost you need to turn that frown upside-down.

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:

-free weights (8 lb), balance ball, medicine ball

Circuit 1 – Do 3x through.

A)  “All Hail The Mighty Medicine Ball” – Stand on a mat with your legs shoulder-width apart. Bend your elbows and hold a medicine ball in front of you at chin-height.  Squat down, still holding the medicine ball at chin height.  Keep your back straight as you squat.  Try to stick your chest and ass out as much as possible.  In an explosive motion, return to standing and bring the medicine ball straight overhead with your arms fully extended.  Return the medicine ball back to chin-height.  Repeat 10x.

B)  The “Vomit Inducer” – Begin by standing on your mat in front of a medicine ball.  Lower into a squat and place both hands on the medicine ball.  In an explosive motion, kick both of your legs behind you so that you are in a plank position (except your hands are still on the medicine ball).  Jump with both feet back towards the ball and return to standing (releasing your hands from the medicine ball).  Repeat 12x.  Feeling sweaty?

C)  “Balls A-Swinging” –  Stand on a mat with your legs shoulder-width apart.  Hold a medicine ball overhead with your arms extended.  Keeping your arms extended the whole time, trace a clockwise circle with your hands.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.

circuit 1

Circuit 2 – Do 3x through. 

D) The “Bikini Body Builder” –  I have a love/hate relationship with this move.  Begin in a position as if you are going to do a push up, except your hands are wrapped around 8 lb weights.  Keep your butt down!  Your body should be as flat as possible.  Bend your left elbow to lift the weight towards your chest.  With control, return the weight to the ground.  Repeat with your right arm.  Repeat, alternating arms, 12x each arm.

E) The “Ski Jump” – Begin by lowering into a squat.  Don’t let your knees go past your toes.  Stick your chest out, and keep your back straight.  In an explosive motion, jump up with both feet to the right.  As you land, lower into a squat.  In an explosive motion, jump up with both feet to the left.  As you land, lower into a squat.  Repeat 12x, jumping side-to-side.

F) “Girly Push Ups” – 12 push ups, except your knees are on the ground.  See? I cut you one break this workout.

circuit 2

Circuit 3 – Do 2x through.

G) The “Elevator” – Begin by laying on  your stomach on your mat.  Cross your arms in front of you to rest your chin.  Wedge a balance ball in between your ankles behind you.  Lift both feet until your legs are perpendicular to the ceiling.  With control, slowly lower your legs down to just above the ground.  With control, lift them back up towards the ceiling.  Repeat 12x.

H) The “Take Me Higher” –  Begin by laying on your back on your mat with your arms resting at your sides.  Hold a balance ball in between your feet in front of you.  Lift your legs (holding the ball) as high off of the ground as possible.  With control, slowly lower your legs until they are just above the ground.  Repeat 12x.

I)  The “One-Legged Lunger” – Stabilize a balance ball by placing it in the corner of a room.  Stand facing away from the balance ball.  Bend your right knee to rest your right foot on the balance ball behind you. Move your left foot out in front of you.  Holding a 5 lb weight in each hand, slowly bend your front knee to go into a lunge.  Keep your back straight and try not to let your knee go past your toe.  Slowly straighten your front knee to stand up.  Repeat 10x.

circuit 3

Fitness Tip of the Day

Workout smarter. Click here to find out how to avoid exercise-related injuries.

xoxo,

Workout Girl

 

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