Still in a food coma from your delicious July 4th BBQ? I know I am… The best way to return to your health and fitness routine after an indulgent long holiday weekend is just to dive right back in. Let’s restart your healthy lifestyle with this tough workout that will kick your butt. :)
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 weight (5 lb, 10 lb), medicine ball, balance ball
Circuit 1 – Do 3x Through
A) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent. Keeping your back straight, squat down and pick up a 10 lb weight from the floor with both hands. Stand straight up to lift the weight off of the floor. Squat again to return the weigh to the floor. Repeat 10x.
B) “Sumo Workout Girl” – Begin by standing on your mat with your arms outstretched in front of you at chest-height. Move your legs so that they are wider than shoulder-width apart and point your toes out to the side. Keeping your arms outstretched, bend your knees to squat down until your knees is are bent at a 90 degree angle. Keep your back straight and try not to let your knees go over your toes. Hold this position for 3 seconds. Repeat 10x.
C) The “I Hate Lunges, Stop Making Me Do Them” – Stand up and lunge forward with your right foot. As you come up out of the lunge, jump to switch your feet (so your right foot is behind you and your left foot is in front of you). As your feet land on the ground, lower into another lunge. Repeat x 10 lunges, as fast as you can. While lunging, try to keep your back straight, and don’t let your knee go over your toe.
Circuit 2 – Do 3x Through
D) The “Ball Hall” – Begin by standing on your mat holding a medicine ball at your waist. Squat down and tap the medicine ball to your right foot. Return to standing. Then, squat down and tap the medicine ball to your left foot. Repeat 10x each leg, alternating legs.
E) The “Twist ‘N Shout” – Begin by standing on your mat holding a medicine ball at your waist. Step forward into a lunge and twist your torso to the right. Return to standing. Repeat 10x, and then repeat 10x more by twisting to the left.
F) The “Squat A Lot” – Begin by standing on your mat holding a 5 lb weight in each hand. Bend your elbows to lift both weights to just above your shoulders. With control, lower down into a squat. (Keep your butt back! Stick your chest out! Don’t let your knees go past your toes!) Repeat 12x.
Circuit 3 – Do 2x Through
G) The “Ball Handler” – Begin by laying on your side on your mat, resting your forearms in front of you. Hold a balance ball in between your feet and the lower half of your legs. Lift both of your legs, holding the balance ball, up and down 10x. Never let the balance ball or your feet touch the ground. Repeat 10x more by turning onto your other side on your mat.
H) The “Up On A Pedestal” – Begin by standing in front of your couch, resting your arms at your sides and holding 5 lb weights. Step up with your left leg, and then your right leg, onto the couch cushion. Step backwards with your left leg, and then your right leg, to return to starting position. Repeat 10x.
I) The “Wall of Pain” – Begin by wedging a balance ball between your back and a wall. Hold a 5 lb weight in each hand with your arms resting at your sides. Slide your torso down the wall until your knees are bent at a 90 degree angle. (You may need to walk your feet out from the wall so that your toes are directly under your knees.) Hold this ‘chair’ position for 30 seconds.
Fitness Tip of the Day
Feeling a bit wound up? Here are 3 ways to de-stress after a long day.