A Little Extra Jiggle? Read This. – The Workout Girl

A Little Extra Jiggle? Read This.

You’ve been doing all of our killer ab workouts.  You know that a 6-pack is definitely hiding somewhere under there.  You can feel it, but you just. can’t. see.  it.   Solution?  Do this killer fat-burning, cardio-intensive workout to help slim down that extra ‘layer of warmth’ you’ve been carrying around since Winter.  Thats part 1.  Part 2 is a healthy diet.  If you work like a horse during a workout and then eat like a pig after the workout…well, that ‘layer of warmth’ will likely be staying with you for a while.  Many health professionals recommend opting for whole grains, lean proteins, lots of veggies, and limiting your sugar intake.  If you can stick to those guidelines most of the time and make this fat-burning workout part of your fitness routine, you’ll be ready for bathing suit season before you know it.

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).  PLEASE PLEASE PLEASE drink water between each circuit to stay hydrated (you’ll need it for this workout!), 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.  This workout is designed to be more cardio-intensive, so only do each circuit 2x through.

Equipment:

-nada, just you!

Circuit 1 – Do 2x through.

A) The “Invisible Jump Rope” –  Begin by standing on your mat with your feet slightly apart.  Bend your elbows slightly and have your arms at your sides as if you were holding a jump rope.  Jump up and down while tracing arm circles.  Basically, jump rope without the jump rope.  Jump nonstop for 30 seconds.

B) Repeat the “Invisible Jump Rope,” except jump from side to side instead of in one place.

C) “Doin’ It Old School” – Jumping  jacks. You know what to do.  Go for 30 seconds straight.  Feeling the burn yet?



Circuit 2 – Do 2x through. 

D)  The “This Is What Hell Must Be Like” – Begin by standing on your mat.  Lower into a squat and place both hands in front of you on the ground.  In an explosive motion, kick both of your legs behind you so that you are in a position as if you are going to do a push up….now do one push up.  Jump with both feet back towards your hands. Stand up and jump with both hands overhead.  Repeat 10x.  Feel the burn!!!!

E) The “Jog To Nowhere” –  Begin in a position as if you’re going to do a push up.  Keep your butt down and your back flat.  Your shoulders should be directly over your wrists.  Bend your right knee and bring your knee into your chest.  In an explosive motion, return your right let to starting position, bend your left knee and bring your left knee into your chest.  Repeat nonstop, alternating knees, for 30 seconds.

F) The “Walk Out” – Begin by standing on your mat.  Lower into a squat and place your hands in front of you on the ground.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do one push up.  ‘Walk’ your hands back towards your feet and return to standing.  Repeat 10x.



Circuit 3 – Do 2x through.

G) The “Marcher” – Jog in place for 30 seconds.  As you jog,  try to bring your knees as high as possible towards your chest.

H) Repeat the “Marcher,” except instead of trying to bring your knees to your chest,  try to kick your butt with your heels while you jog.

I)  “Can’t Break My Stride” – Begin by standing on your mat with both feet together.  Take a very large step forward with your right leg.  In an explosive motion, jump and switch legs.  When you land, your right leg should be behind you and your left leg should be in front of you.  Repeat nonstop, as fast as you can, for 30 seconds.




Fitness Tip of the Day

Need some motivation?  “Look closely as the present you are CONSTRUCTING.  It should look like the future you are DREAMING.” -Alice Walker

 

xoxo,

Workout Girl

 

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