Featured Workout

The Equipment-Free Total Body Workout

Think you need fancy gym equipment to have an effective and challenging total body workout? Think again.  This workout uses your own body weight as resistance to push you to your limits.  Get ready to sweat! The equipment-free total body workout is coming ‘atchya!

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 (3 lb), medicine ball, balance ball

Circuit 1 – Do 3x through.

A)  The “Marching Band” – Begin by standing on your mat.  Bend your right knee and bring it up towards your chest.  In an explosive motion, lower your right foot to the ground and bring your left knee up to your chest.  Repeat nonstop for 30 seconds, alternating knees.

B) The “Crazy Legs” –   Begin in a position as if you are going to do a push up.  Bend your left knee and try to bring it up to your left armpit.  Return to starting position.  Bend your right knee and try to bring it up to your right armpit.  Return to starting position.  Repeat 15x.

C) The “Girly Push Ups” – Do 10 push ups, except keep your knees on the ground. (Pssst…this makes the push ups easier!)

Copy of Copy of circuit 1

Circuit 2 – Do 3x through. 

D) The “Windmill” – Begin by standing with your legs greater than hip distance apart.  Lower into a squat.  As you lower, reach your right hand to your left foot and raise your right arm overhead.  Unbend your knees to stand, while keeping your legs apart.  Lower into a squat again, and touch your left hand to your right foot.  Raise your left arm overhead.  Repeat 12x.

E) The “Rubberband” – Lay on your side on your mat with one leg resting atop the other.  Keeping your legs together, lift both legs off of your mat as high as you can.  Slowly lower your legs to just above the ground, and then lift them again.  Repeat 15x, and then roll over and repeat 15x more with your other leg on top.

F)  The “One-Armed Bandit” – Begin in a position as if you are going to do a push up.  Rotate your body left until you are facing the wall and supporting your weight on your right arm.  Stack your left leg on top of your right.  Extend your left arm overhead towards the ceiling.  Hold this position for 3 seconds.  Rotate back until you are in a position as if you are going to do a push up.  Now, rotate right so that you are facing the wall and extend your right arm in the air.  Hold for 3 seconds.  Repeat 12x.

Copy of Copy of circuit 2

Circuit 3 – Do 2x through.

G) The “Take A Leap Of Faith” –  Begin by standing facing the bottom step of a flight of stairs.   Squat down so that your knees don’t go past your toes.  In an explosive motion, jump with both feet onto the bottom step.  Lower into a squat again, and jump with both feet onto the next step.  Repeat until you’ve reached the top of the flight of stairs.  Feel the burn!

H) The “Holy Lunge-ness!” – Begin by standing on your mat with your hands on your hips.  Step forward with your right foot and lower into a lunge.  With an explosive motion, jump and switch the position of your legs so that your right leg is behind you and your left leg is in front of you.  As you land, lower into another lunge.  Repeat 15x.

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

Copy of Copy of circuit 3

Fitness Tip of the Day

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xoxo,

Workout Girl

 

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