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Workout Throwback: The Total Body Blaster

We’re throwing it waaaay back with this total body workout from 2013! It’s still just as tough as ever… ;)

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:

-balance ball

Circuit 1 – Do 3x through.

A) “Here Comes the Hot Stepper” – Lay on your stomach on your mat on the ground in front of a first step of a flight of stairs, a piece of hard case luggage, or a stack of large coffee table books (approx. 6″ high)…Make sure it is stable!!! Prop yourself up on your mat with your toes and arms so that you are in a position like you are going to do a push up (your body should be off the ground, except for your hands and toes).  Keep your back straight and your butt as low as possible.  Now put your right arm up on the step, followed by your left. Then put your right arm back on the ground, followed by your left.  Repeat x 20.

B) Do “Here Comes the Hot Stepper” again, except once you are in push up position on your mat on the ground, move your right hand directly out to the right side and put it on the ground.  Then, return your right hand back to starting position.  Do the same with the left hand, bringing your left hand directly out to the left side, put it on the ground, and then return your left hand back to starting position.  You will not be going up on the step in this exercise.  Your body should be off the ground, except for your hands and toes, throughout the entire exercise.  Keep your back straight and your butt as low as possible.  Repeat x 10 for each arm.

C)  The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keeping your feet together, jump both of your feet to the right, back to the center, to the left, and back to the center.  Repeat nonstop for 30 seconds.  Feel the burn!

circuit-1
Circuit 2 – Do 3x through. 

D)  The “Captain Crunch”  – Begin by sitting on a balance ball.  Slowly walk your feet out away from the ball, and slide your torso down so that your lower torso is resting on the ball.  Bend your knees at a  90 degree angle with your feet resting on the floor.  Cross your arms behind your head.  Keeping your abs engaged, slowly raise your chest up towards your pelvis.  Pretend there is an orange under your chin as you crunch up.  With control, lower your torso back on the ball.  Repeat for 20 crunches.

E) The “Elevator” – Begin by laying on your back on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet.  With control, lift your legs (and the ball) up towards the ceiling.  Slowly lower your legs until the ball is just above the ground.  Repeat 15x.

F) The “Roller Coaster” – Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, bring your knees in towards your chest.  As you move your knees, the balance ball will move closer to your chest as well.  With control, extend your legs again behind you so are back in starting position.  Repeat 12x.

circuit-2
Circuit 3 – Do 2x through.

G) The “Baby Maker” – Lay on your back with your knees bent and your feet on the ground.  Your arms should be fully extended, resting on the mat at your sides.  Supporting your weight on your feet and your arms, lift your butt and hips up off the ground.  Your head and upper back should stay planted on the ground.  Lower your butt down (approximately 4″) and lift back up.  Do not let your butt hit the ground.  Repeat as fast as you can x 20.

H) Without lowering your butt to the ground, repeat the “Baby Maker,” except move your hips around in a circular motion instead of lifting and lowering your butt.  Don’t let your butt hit the mat during this exercise.  Do 15 circles in each direction (clockwise and counter-clockwise).

I)  “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 10x each side.

circuit-3
Fitness Tip of the Day

Do you ever skip out on a workout? Here are 4 easy tips to follow to ensure you never ditch another workout.

xoxo,

Workout Girl

 

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