Get Your Butt In Gear After Your Memorial Day BBQ – The Workout Girl

Get Your Butt In Gear After Your Memorial Day BBQ

Everyone loves a good old fashioned American Memorial Day barbecue…but now it’s back to work and back to your healthy diet. Check out this workout to help to sweat out your holiday weekend indulgence. :)

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.

Equipment:

-balance ball

Circuit 1 – Do 3x Through

A) The “Sideways Boogie” – Begin by laying on your right side on your mat, with your left leg resting atop your right.  Bend your right elbow to rest your head in your right hand.  Rest your left forearm on the mat in front of you.  Keeping your legs together, lift both legs up towards the ceiling as high as you can.  Slowly lower both legs to just above the ground.  Then, lift again.  Repeat 12x, and then switch sides and repeat 12x more.

B) The “Thrust Or Bust” – Begin on your back on your mat, resting your arms at your sides.  Rest your heels on a balance ball in front of you.  Digging your heels into the ball lift your hips towards the ceiling as high as you can.  With control, slowly lower your hips back to the floor.  Repeat 15x.

C) Repeat the “Thrust or Bust,” except after you lift your hips, bend your knees to roll the ball in towards your torso.  With control, slowly unbend your knees to roll the ball back to starting position.  Repeat 12x without lowering your hips to the ground.

Copy of circuit 1
Circuit 2 – Do 3x Through

D) The “Chair Is Not There” – Begin by standing against a wall.  Slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Hold for 30 seconds.

E) The “Straight Up Squats” –  12 regular ‘ol squats.  Don’t let your knees go over your toes as you bend.  Stick your chest and butt out.

F) The “Lift My Spirits” –  Begin in a position as if you are going to do a push up, except your feet are resting behind you on a balance ball.  With control, lift your right leg off of the ball to a 45 degree angle to the ceiling.  Slowly return your right leg to the ball.  Repeat 10x, and then switch legs and repeat 10x more.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Booty Shaker” – Begin by laying on  your back on your mat.  Rest your arms at your sides.  Bend your knees so that your feet are resting on the ground.  Lift your hips towards the ceiling.  Holding this position, move your hips from side to side nonstop for 30 seconds.

H) Repeat the “Booty Shaker,” except, instead of moving side to side, move your hips around in a circle in a clockwise motion for 30 seconds.  Then, move your hips in a counter-clockwise circle for another 30 seconds.

I) The “Back Up” – Begin on your stomach on your mat.  Cross your arms to cradle your chin.  Bend your knees at a 90 degree angle so that both feet are pointed towards the ceiling.  With control, lift your thighs a few inches off of your mat towards the ceiling.  Keep your knees bent the entire time.  Repeat 15x.

Copy of circuit 3
Fitness Tip of the Day

These are THE 3 things you should be doing to maximize each and every workout.

 

xoxo,

Workout Girl

 

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