Gonna Make You Sweat! – The Workout Girl

Gonna Make You Sweat!

Put your favorite dance songs on blast because this workout is all about keeping your heart rate up and sweating out those toxins!  And by ‘toxins’, I mean those tequila shots you took at the bar on Friday…And then again…on Saturday.  Oops!  This workout is kind of a remix of past workouts, except I’ve specifically chosen exercises designed to make you sweat and burn calories!  These circuits will be shorter than usual…but don’t think for a second that means you’re getting off easy here, chica.  They’re shorter because they are more challenging! (yay!…or not?)  OK, quit you’re whining and let’s get moving.

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.

Since this workout is a bit tougher, definitely remember to take water breaks in between each circuit!  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 be a helluva lot easier.

Equipment:

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

Circuit 1 – Do 2x Through

A) The “OMG I’m Going to Die” – Start by standing up.  Bend over and put your hands on the ground in front of your feet.  Keep your hands planted and jump both of your feet behind you so that you are in a position like you are going to do a push up.  Jump with both feet back to where your hands are.   Do 1 push up, and then stand up and jump up, reaching towards the ceiling with both arms.  Repeat x 15.

B) “Here Comes the Hot Stepper” – Lay on your stomach on your mat on the ground in front of a first step of a flight of stairs, a piece of hard case luggage, or a stack of large coffee table books (approx. 6″ high)…Make sure it is stable!!! Prop yourself up on your mat with your toes and arms so that you are in a position like you are going to do a push up (your body should be off the ground, except for your hands and toes).  Keep your back straight and your butt as low as possible.  Now put your right arm up on the step, followed by your left. Then put your right arm back on the ground, followed by your left.  Repeat x 20.

C) Do “Here Comes the Hot Stepper” again, except once you are in push up position on your mat on the ground, move your right hand directly out to the right side and put it on the ground.  Then, return your right hand back to starting position.  Do the same with the left hand, bringing your left hand directly out to the left side, put it on the ground, and then return your left hand back to starting position.  You will not be going up on the step in this exercise.  Your body should be off the ground, except for your hands and toes, throughout the entire exercise.  Keep your back straight and your butt as low as possible.  Repeat x 10 for each arm.




Circuit 2 – Do 2x Through

D) “Drop It Like It’s Hot” – Do 15 lunges across the room while holding 5 lb weights overhead. Try to keep your back straight, and don’t let your knee go over your toe.

E) Do the “Drop It Like It’s Hot” again, except start with the weights just above your shoulders and lift them as you lunge down.  Lower them to just above your shoulders as you come out of the lunge.

F) The “Ski Bunny From Hell” – Stand up straight with your feet together.  Jump to the right.  Squat down as you land.  Try to keep your chest and ass out as far as possible, and your back should be straight.  As you stand up, jump to the left and land in a squat.  Repeat x 10.




Circuit 3 – Do 2x Through

G) The “Make It Stop!” – Start by laying down on your mat, holding a medicine ball behind your head.  Bring the medicine ball up over your head and to your right side as you sit up.  Bring the medicine ball back over your head as you lay down.  Repeat, bringing the medicine ball to your left side this time as you sit up.  Repeat 10 times each side.

H) The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

I) The “Bikini Body Builder” – Start out in a plank position as if you were to do a push up (your body should be off the ground except for your hands and toes).  Rather than have your hands on your mat on the ground, wrap each hand around a 10 lb weight.  (Oh yeah, it’s about to get serious!)  Keeping your back straight and your butt as low as possible, alternate bringing each arm up off the mat to chest-level, hinging at the elbow.  If you’re doing this correctly, you should also feel your abs working.  (Remember: It’s bathing suit season!)  Repeat x 10 each arm while alternating arms.




Fitness Tip of the Day

Make a killer dance music playlist, put that baby on blast, and dance your heart out around your room.  (If you prefer to sing along too, I won’t tell anyone.  Just don’t wake the neighbors.)

 

xoxo,

Workout Girl

 

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