Bringin’ Sexy Back – The Workout Girl

Bringin’ Sexy Back

OK, Captain Obvious, we all know there’s lots of benefits of doing regular workouts… weight loss, muscle tone, outlet for stress relief, endorphins from workouts can make you happy (AKA natural Prozac), improved appearance… just to name a few.  BUT, arguably one of the best benefits is that you build confidence.  And you know what’s sexy?  ….Um, hello, it’s confidence. That was a rhetorical question, but I’m glad you’re paying attention.  So let’s work the whole body today and start bringin’ sexy back.  Eat your heart out, Justin Timberlake.

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 pretend you’re a contestant on “So You Think You Can Dance” and bust out some serious dance moves for 10 minutes.  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 2-3x per week, you’ll likely make this workout your bitch.

Equipment:

-free weights (8 lb and 10 lb), medicine ball

Circuit 1 – Do 2x Through

A) The “Getting Out My Frustrations” – Stand across from a friend (or your wall) with your feet shoulder-width apart, holding a medicine ball overhead.  Throw the ball overhead at your friend (the wall) as if you were trying to throw it as far as you can.  Your friend should catch it, and throw it back to you.  (Or you should catch the ball on the bounce from the wall.)  Repeat 12x as fast as you can.

B) Do the “Getting Out My Frustrations” again except stand sideways at a 90 degree angle to your friend and throw the ball sideways at waist-height.  Repeat 12x as fast as you can.

C) The “Ball Worshiper” – Start by standing with your legs shoulder-width apart, holding a medicine ball straight overhead.  Squat down, still holding the medicine ball overhead, and return to standing position.  As you squat, try not to let your knee go over your toe.  Keep your back as straight as possible.  Repeat 10x.




Circuit 2 – Do 2x Through

D) The “Gettin’ Low” – Stand in front of the bottom step of a flight of stairs, facing away from the stairs and holding 10 lb weights at your sides.  Bend your right knee to rest your right foot on the step behind you.  Put your left leg out in front of you and lunge down.  Don’t let your front knee go over your toe.  Keep your back as straight as possible.  Repeat 10x.  Switch legs and repeat 10x.

E) The “Sack Race” – Stand in front of a bottom step of a flight of stairs, facing the stairs this time.  Jump with both feet together up onto the step, and then jump backwards down to the ground and land in a squat.  Be careful not to fall.  Repeat as fast as you can 10x.

F) The “Pumping Iron” – Stand shoulder width apart, knees slightly bent, holding an 8 lb weight in either hand.  Your palms should be facing up.  Slowly bend at the elbow to bring your hands up towards your shoulders, and then slowly bring your arms back to starting position.  Repeat 10x.




Circuit 3 – Do 2x Through

G) The “All Hail The Mighty Ball” – Start by laying down on your mat, holding a medicine ball behind your head.  Bring the medicine ball up over your head as you sit up.  Do not bring the ball forward; it should be directly overhead. Repeat 12x.

H) “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 10x each side.

I) “What Love Handles?” – Lay down on your mat on your right side, with your left leg resting on top of your right leg.  Supporting yourself on your right forearm and your feet, lift your body off the mat and move your hips up and down only a few inches, never letting your hips touch the mat.  You can rest your left arm in front of you on the mat (or hold it up in the air for more of a challenge).  Lift and lower your hips x 10.  Repeat on your left side.




Fitness Tip of the Day

Literally pencil your workouts into your Filofax (or your “Little Black Book,” you saucy minx, you).  Treat them as if they are scheduled appointments.  You’ll miss less workouts this way, and it will be easier to get into a comfortable workout routine.

 

xoxo,

Workout Girl

 

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