Sure, it’s great to focus on toning one specific area. But sometimes, you’ve just got to tone the whole package. Think of this all-over, total body workout as helping to create the ‘HD’ version of you…the sexier, more fit, more confident, and more toned version of you. Are you ready? Let’s make it happen.
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 (8 lb), balance ball
Circuit 1 – Do 3x through.
A) 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.
B) The “Old School Stylin’” – Do as many jumping jacks as you can for 30 seconds.
C) ”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.
Circuit 2 – Do 3x through.
D) The “Lunge-A-Thon” – Do 15 lunges across the room holding 8 lb weights just above your shoulders. As you lower into a lunge, lift the weights straight overhead. Oh yeah, I went there.
E) The “What The Dip?” – Begin by sitting on the edge of the couch cushion, with your hands at your sides. Bend your knees at a 90 degree angle with your feet on the floor. Scoot your butt off of the couch, supporting your weight on your hands and feet. Dip your butt a few inches below the couch level. With control, raise back up to couch level (but don’t sit on the couch!). Do 10 dips.
F) The “Lift My Spirits” – Stabilize a balance ball by wedging it in the corner of a room. Stand facing the ball holding an 8 lb weight in your right hand. Bend at your waist toward the ball, and place your left hand on the ball. Holding this position, bend your right elbow to lift the weight up towards your chest. With control, unbend your arm to lower the weight. Repeat 12x, and then switch arms and repeat 12x more.
Circuit 3 – Do 2x through.
G) The “Reachin’ Out” – Lay on your back on your mat with your legs extended. Rest both of your arms at your sides. Bend your right knee to rest your right foot on the ground. Raise your right arm in the air so that it is perpendicular to the ground. Keeping your abs tight, lift your torso towards you knee. Keep your right arm perpendicular to the ground the entire time. With control, lower your torso back to the ground. Repeat 15x, and then repeat 15x more with your left arm and left knee.
H) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up. Bend your elbows so that your forearms are on the ground, and you are resting on your forearms instead of your hands. All your weight should be supported by your forearms and your toes. Hold this position for 30 seconds.
I) The “Midsection Maintenance” – Begin in a position as if you are going to do a push up. Rotate your body 180 degrees to the left so that your left leg is resting on top of your right, and just your right hand is on the ground. Holding this position and keeping your abs tight, lift and lower your hips 15x, then repeat 15x more on your right side.
Fitness Tip of the Day