This is it. The beach body workout to end all beach body workouts. I mean it…it’s a doozy. I hope you’re ready…
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.
-free weights (3 lbs), medicine ball
Circuit 1 – Do 3x through.
A) The “Plank Gone Wild” – Begin in a position as if you are going to do a push up. Keep your butt down and your back as flat as possible. Your wrists should be under your shoulders. With control, bend your right elbow in towards your chest until you are resting on your right forearm. Repeat the same with the left arm. You should now be supporting all of your weight on both forearms and your toes. With control, extend your right arm back to starting position, followed by the left. Repeat 10x, never letting your body touch the ground except for your hands, forearms, and toes.
B) The “Gettin’ Dizzy” – Lay on your back on your mat with your right arm outstretched behind your head and your left arm resting at your side. With control, lift your left leg up in the air and crunch up to bring your right arm overhead until it meets your left leg. With control, lower your right arm and left leg until they are just a few inches off of the ground. Repeat nonstop 12x, and then repeat 12x more with your right leg and left arm.
C) The “Reach Out And Touch Someone” – Lay on your back with your arms resting at your sides. Keeping your legs together, lift both legs off of the ground until they are at a 90 degree angle to the floor. Holding 3 lb weights, raise both arms in the air so that they are parallel to your legs. Keeping your abs tight, lift your torso slightly off of the ground and reach with your right arm to touch your left toes. With control, lower back to the ground, and then repeat by touching your left arm to your right toes. Repeat nonstop, alternating sides and going as fast as you can, for 15x on each side.
Circuit 2 – Do 3x through.
D) The “Bees’ Knees” – Begin in a position as if you’re going to do a push up. Again, keep your butt down and your back as flat as possible. Keep your wrists under your shoulders. Lift your left foot off of the ground, and bend your left knee to bring your left leg into your chest. With control, return your left leg to starting position. Repeat 12x, and then repeat 12x more with the right leg.
E) The “Social Climber” – Begin by standing on your mat. Bend your knees and stick your butt out to lower into a squat. Try to keep your torso facing the wall instead of bending over towards your mat as you squat. Place both hands on the ground in front of you and slowly ‘walk’ your hands out until you are in a position like you are going to do a push up. With control, ‘walk’ your hands back until you are in a squat position and stand up. Repeat 12x.
F) “Spider Workout Girl” – Begin in a position as if you are going to do a push up. Lift your left leg off of the ground. Bend your left knee and try to bring your knee as close to your left elbow as possible. With control, return your left leg to starting position. Repeat again with your right leg. Repeat alternating legs, nonstop and as fast as you can, for 12x each leg.
Circuit 3 – Do 2x through.
G) The “Accordian” – Begin by sitting on your mat with your legs outstretched in front of you. Bring your hands slightly behind your torso on either side of your body and rest them on the ground. Lean back, resting on your hands, and lift both legs off of the ground. Keeping your feet together, bend both knees and bring your feet in towards your chest. With control, extend your legs to just a few inches above the ground. Repeat 15x.
H) “Do The Twist” – Begin by standing on your mat holding a medicine ball at your chest. Take a large step forward with your right leg and bend your knee to lower into a lunge. Don’t let your knee go over your toe. As you lunge, extend your arms holding the medicine ball, and twist your torso to the right over your bent knee. With control, return to standing. Repeat 10x and then repeat 10x more with the left leg and twisting to the left.
I) The “Ball Overhaul” – Lay on your back on your mat with your arms outstretched behind you holding a medicine ball. Keeping your abs tight, sit up and bring the medicine ball overhead. Touch the medicine ball to your left toes. With control, bring the medicine ball back overhead and lower your torso to the ground. Sit up again, but this time touch the medicine ball to your right toes. Repeat, alternating legs, 12x each leg.
Fitness Tip of the Day
Snacking unnecessarily throughout the day? Try drinking more water! It will keep you feeling full and help prevent you from snacking out of boredom.