Is there a permanent ‘butt groove’ indent on your couch from watching a Game of Thrones marathon? Yeah, I thought so… This means it’s time to get that butt in gear…like now. I guarantee you that someone much busier than you is doing a workout right now, so get that butt up off the couch and do this workout! :) (No excuses!)
Know Before You Got
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 (5 lb), medicine ball
Circuit 1 – Do 3x Through
A) The “Lunge Lover” – Begin by standing on your mat with your feet shoulder-width apart. Hold a medicine ball at chest-height. Step forward with your right foot and lunge down. Don’t let your knee go over your toe, and keep your back at a 90 degree angle to the floor. With control, return to starting position. Repeat the lunge with your left foot forward. Repeat 10x each leg, alternating legs.
B) Repeat the “Lunge Lover,” except step your right leg out to the right and lunge down to the right. Then, repeat by stepping your left foot out to the left and lunging down to the left. You will be lunging side to side instead of straight in front of you. Repeat 10x each leg, alternating legs.
C) The “Dead Weight” – Begin by standing on your mat with your feet shoulder-width apart. Hold a medicine ball at chest-height. As you hold the medicine ball, squat down. Stick your butt and chest out as much as possible. It should almost look like you are sitting on an invisible chair. With control, return to standing. Repeat 12x.
Circuit 2 – Do 3x Through
D) The “Must Thrust” – Begin by laying on your back on your mat with your left foot resting on the edge of a sturdy chair. Raise your right leg straight in the air so it is at a 90 degree angle to the floor. Rest your arms at your sides. Lift your butt of of the floor so that only your head, shoulders, and arms are on the floor. Tighten your butt muscles and slowly thrust your hips as high towards the ceiling as you can. With control, lower your hips to a few inches above the ground. Repeat 10x, and then switch leg positions and repeat 10x more.
E) The “Kickin’ It” – Begin by standing facing a sturdy chair. Hold 5 lb weights at your side. Step up with your left foot to stand on the chair. (Be careful!) Bring your right leg up, bending your right knee in front of you and bringing it towards your chest. Lean your torso slightly forward and kick your right leg behind you, extending it fully and lifting it as high as you can. With control, step back down onto the ground. Repeat the exercise again by switching legs. Repeat 10x each leg.
F) The “Jumping Bean” – Begin by standing facing of the base of a flight of stairs. Jump with both feet onto the bottom step. Cushion your landing by lowering into a squat. (Ass out! Chest out! Pretend like you’re sitting on an invisible chair!) As fast as you can, jump with both feet back to the ground behind you, landing again in a squat. Repeat nonstop, 10x. Feel the burn!
Circuit 3 – Do 2x Through
G) The “Kick Back” – Begin by standing with your legs shoulder-width apart. With control, extend your left leg out behind you as high as you can. Hold for 2 counts. With control, return to standing. Repeat 20x and then repeat 20x more with your right leg.
H) The “Insanity” – Begin by standing with your legs shoulder-width apart. Squat down so that it looks like you are sitting on an invisible chair. Bring your left foot off of the ground and rotate your left knee so that it is facing out to the side. Rest your left foot just above your right kneecap on your right leg. Raise both hands above your head. Find your balance. Keeping your butt and abs tight, lean your torso slightly forward and squat on your right leg. Hold for 10 seconds. (…if you can!) With control, return to starting position and repeat again by squatting on your left leg. This one is a doozy!
I) The “Roundhouse Kicker” – Begin by standing on your mat. Lower into a squat and cross your right leg behind your left leg. As you come up out of the squat, kick with your left leg out to the left side. With control, return your leg to the ground and lower into a squat. This time, cross your left leg behind your right leg and kick your right leg out to the side. Repeat, alternating legs, 12x each leg.
Fitness Tip of the Day
Are you a runner? Don’t hit the pavement again unless you read these 3 tips.