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Featured Workout

Girl Power!

This past weekend there were marches in cities around the world to promote equality and women’s rights.  In the words of Beyonce, “Who run the world? GIRLS.”  This workout is designed to help you become stronger, which in turn builds confidence and overall helps you to become the best version of yourself.  You strong, beautiful, capable, amazing woman, you. <3

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

Circuit 1 – Do 3x Through

A) The “Dizzy Spell”  – Begin by laying on your back on your mat holding a medicine ball on your chest.  Keeping your legs together and fully extended, lift your legs slightly off of the ground.  Then, lift your torso off of the floor until you feel your abs are engaged.  Twist your torso to tap the medicine ball on the ground to your right. Then twist your torso to tap the medicine ball on the ground to your left.  Repeat, alternating sides, 12x each side.

B) The “Sit ‘N Stretch” – Lay on your back on your mat holding a medicine ball behind your head with arms extended.  With control, slowly sit up with your torso and bring the medicine ball overhead.  Try to touch the medicine ball to your toes.  Then, bring the medicine ball back overhead, and slowly lower your torso back to the ground.  Repeat 12x.

C) The “Pendulum” – Kneel on your mat, holding a medicine ball at your chest.  With control, slowly lean your torso backwards until your torso is at a 45 degree angle to the ground.  With control, slowly return your torso back to starting position.  Repeat 12x.


Circuit 2 – Do 3x Through

D)  The “Yer Basic Crunch” – Begin by laying on your back on your mat with your arms crossed behind your head.  Bend your knees so that your feet are flat on the floor.  Pretend that you are holding an orange under your chin, and lift your shoulders and upper torso slightly off of the ground towards the ceiling.  Slowly lower back down.  Repeat 15x.

E)  The “Bicycle” – Begin by laying on your back on your mat with your knees bent so that your feet are on the floor.  Cross your arms behind your head.  With control, lift your torso towards your knees and try to touch your right elbow to  your left knee.  Slowly lower your torso to the ground.  Then, lift your torso and try to touch your left elbow to your right knee.  Slowly lower your torso to the ground.  Repeat 12x each side, alternating sides.

F) The “Flutter Kick” – Begin by laying on your back on your mat.  Rest your arms at your sides.  With control, lift both of your legs slightly off of the ground.  Then, raise your right leg slightly higher than your left.  Next, lower your right leg (it should still be above the ground), and lift your left leg higher than your right.  Repeat, alternating legs, 12x each leg.


Circuit 3 – Do 2x Through

G) The “Up ‘N Down” – Begin by standing in front of the bottom step of a flight of stairs.  Then, lower onto the ground into a position as if you are going to do a push up.  Next, place your left hand on the bottom step, followed by your right hand.  Lower your left hand back to the ground, followed by your right.  Repeat 12x.

H) The “Innie Or An Outtie” – Begin in a position as if you are going to do a push up.  Then, move your left hand out farther to the left.  Next, move your right hand out farther to the right.  Bring your left hand back to starting position, and then bring your right hand back to starting position.  Repeat 12x.

I) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Then, bend your elbows to lower onto your forearms.  Your entire weight should be supported by your feet and your forearms.  Hold this position for 30 seconds.



Fitness Tip of the Day

Feeling stressed or frustrated?  Do a workout.  Exercise will help to give you a good endorphin rush to relieve stress and boost your mood.

 

xoxo,

Workout Girl

 

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