Get Fit Fast – The Total Body Power Hour – The Workout Girl

Get Fit Fast – The Total Body Power Hour

That awkward moment when you know you should probably be doing a workout, but instead you crash on the couch to watch another rerun of Real Housewives. (That you’ve already seen.  Twice.)   We’ve all been there.   Not to fret.  I’ve designed this workout to be done without any equipment, so you can break a sweat anywhere and get a total body workout in an hour or less.   How’s THAT for efficiency, eh?  You’ll still have plenty of time to catch up on all those backlogged episodes of Jersey Shore that are taking over your DVR.

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 “Booty Buster” –  Begin by standing on  your mat with both arms extended in front of you at shoulder height.  With control, lift your right leg behind you keeping your leg extended the entire time.  With control, return your right leg back to standing position.  Repeat 15x, and then repeat 15x more with your left leg.

B) The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your left leg behind your right leg as far to the right as you can and lower into a squat.  It should look like you are doing a curtsy.  As you come up out of the squat, cross your right leg behind your left leg as far to the left as you can and lower into a squat.  Repeat nonstop for 30 seconds.

C)  The “Jump For Joy'” – Begin by standing on your mat.  Lower into a squat (don’t let your knees go over your toes).  As you come up out of the squat, jump up in the air. Then, land by lowering into another squat.  Repeat 15x.



Circuit 2 – Do 3x through. 

D)  “Plain ‘Ol Push Ups” – You know what to do.  Go slowly and do 10 GOOD push ups.  Stack your shoulders over your wrists and keep your butt down so that your body is flat.

E) The “Side-To-Side” –   Begin in a position as if you are going to do a push up.  Then, move your left arm out farther to the left and your right arm out farther to the right so that your hands are far apart.  With control, return your left hand to starting position, followed by your right.  Repeat nonstop for 30 seconds.

F) The “Up ‘N Down” – Begin in a position as if you are going to do a push up.  Begin by facing towards the bottom step of a flight of stairs.  Then, place your left hand on the bottom step, followed by your right.  Then, return your left hand to the floor, followed by your right.  Repeat nonstop for 30 seconds.



Circuit 3 – Do 2x through.

G) The “Toe Touch” – Begin by laying on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift both legs until they are perpendicular to the ceiling.  Keeping your arms fully extended, lift both arms until they are perpendicular to the ceiling.  Slightly lift your shoulders off the ground as you reach to touch your left toes with your right hand.  Slowly lower back to the mat.  Then, slightly lift your shoulders off of the ground as you reach to touch your right toes with your left hand.  Repeat15x each side, alternating sides.

H) The “Elevator” – Begin by laying on your back on your mat with your arms resting at your sides.  Keeping your legs together, slowly lift your legs until they are at a 45 degree angle to the floor.  With control, slowly lower your legs to just a few inches above the ground.  Then, raise your legs again to a 45 degree angle to the floor.  Repeat 15x.

I)  The “Worst Workout Move. Ever.” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.  In an explosive motion, jump both of your feet behind you that you land in a position as if you are going to do a push up.  Then, jump both of your feet back towards your hands, stand up, and jump up.  Repeat 12x.




Fitness Tip of the Day

Concentrate on keeping good form throughout your workout.  For example, when doing squats or lunges, make sure you don’t let your knees go over your toes.  Try to maintain good posture by keeping your shoulders back and down.

 

xoxo,

Workout Girl

 

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