A Total BODY Workout. Literally. (No Equipment Required!) – The Workout Girl

A Total BODY Workout. Literally. (No Equipment Required!)

I’ve heard every excuse to avoid a workout… “My gym membership fees are too expensive!”  “I live in a city and have no room to do a workout!”  “I travel a lot and have no time for fitness!”  Queue the sad trombone: Click here.  Well, quit your bitchin’.  I have no sympathy for you.  Why so cruel, you ask?  ‘Cuz I’ve created an ass kickin’, sweat inducin’, heart pumpin’ total body workout requiring nothing but your own body weight.  That’s right.  No equipment.  No gym fees.  No worries.  (But now that also means NO EXCUSES!!!)  Now go get moving.

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:

-nada! just you!

Circuit 1 – Do 3x through.

A) The “Bunny Hop” –  Begin in a position as if you are going to do a push up.  Keeping your feet together, jump your feet to the left, then to the center, then to the right, then to the center.  Repeat nonstop for 30 seconds.

B) The “Starting Line” – Begin in a position as if you are going to do a push up.  Bend your left knee and bring it into your chest.  In an explosive motion, unbend your left knee to return to your left foot to the ground while simultaneously bending your right knee to bring it into your chest.  In an explosive motion, unbend your right knee to return to your right foot to the ground while simultaneously bending your left knee to bring it into your chest.  Repeat nonstop, alternating knees, for 30 seconds.

C)  “Old School Jumping Jacks'” – You know what to do.  Continue nonstop for 30 seconds.  Feeling sweaty yet?



Circuit 2 – Do 3x through. 

D)  The “Lunge-A-Thon” – Do 10 lunges across the room.  And then do 10 lunges back to starting position.  Don’t let your front knee go over your toes as you lunge down.

E) The “Is It a Squat? Or Is It a Push Up?” –   It’s both! (Oh, the joy!)  Begin by standing on your mat.  Lower into a squat. (Butt back! Chest out!  Don’t let your knees go over your toes!)  Place both hands on your mat in front of you.  Jump both of your feet behind you so you land in a position as if you are going to do a push up.  Now do 1 push up. Jump both of your feet back towards your hands.  Return to standing.  Repeat 12x.

F) The “Take A Dip” – Begin by sitting on a couch, bed, or sturdy chair.  Place your hands on either side of you on the cushion/bed.  Slowly walk your feet away from the couch/bed/chair until your butt is no longer resting on the cushion/bed.  All your weight should be supported by your hands and feet.  With control, bend your elbows to ‘dip’ your body a few inches below the height of the cushion/bed.  With control, unbend your elbows to lift your body back to the same height as the cushion/bed.  Repeat 12x.



Circuit 3 – Do 2x through.

G) The “Reach Out And Touch Someone” – Begin by laying on your back on your mat.  Bend your knees and rest your feet on the floor.  Rest your left arm at your side on the mat.  Raise your right arm so that it is perpendicular to the ceiling.  Keeping your right arm perpendicular to the ceiling the entire time, slowly sit up to lift your torso towards your knees.  With control, slowly lower back to your mat (with your right arm still raised towards the ceiling).  Repeat 12x, and then switch arms and repeat 12x more.

H) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows to lower onto your forearms.  All your weight should be supported by your toes and your forearms.  Hold this position for 30 seconds.

I)  The “Twinkle Toes” – Begin by laying on your back on your mat with your arms resting at your sides.  Keeping your legs fully extended, lift both legs slightly off of the ground until your abs are engaged.  Hold your right leg in this position, and lift your left leg towards the ceiling.  Slowly lower your left leg to the same height as your right leg, and then lift your right leg towards the ceiling.  Repeat, alternating legs, 15x each leg.




Fitness Tip of the Day

Did you know that exercise can boost your libido? Here are some more surprising benefits of exercise.   Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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