Have A Body You Can Be Proud Of – The Workout Girl

Have A Body You Can Be Proud Of

With all of the tunics, “grandpa” sweaters, and flowy tops pervading retail stores these days, it’s easy to “hide” your body behind clothing.  Listen, I’m totally guilty of having what I call my “eating and drinking shirts” and my “buffet pants”….so I completely get it.  And on days like Thanksgiving, these are perfect and totally comfortable.  But why not build a body from top to bottom that you want to show off at all times?  This workout can help you do just that.

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 should be much easier.

Equipment:

-free weights (3 lb)

Circuit 1 – Do 3x Through

A) “Karate Workout Girl” –  Stand on a mat with your legs shoulder-width apart, and keep your arms bent at the elbows with your fists held in front of you at chin-height.  Bend your right knee and bring it up towards your chest.  As you bring your right leg back down, kick your left leg up as high as you can.  Repeat nonstop as fast as you can for 30 seconds.  Then repeat again for 30 seconds by bending your left knee and kicking up your right leg.

B) The “Roundhouse Kicker” – Stand on a mat with your legs shoulder-width apart, and keep your arms bent at the elbows with your fists held in front of you at chin-height.  Hold 5 lb weights in your hands.  Point your toes outward at an angle.  Shift your weight to the right, and balance on your right leg to kick your left leg straight out to the left side.  Then quickly jump to shift your weight to the left and kick your right leg straight out to the right side.  Repeat nonstop as fast as you can for 30 seconds.

C) “Good Ol’ Fashioned Jumping Jacks” – You know what to do.  Nonstop for 30 seconds.  Feeling sweaty?  I thought so.


Circuit 2 – Do 3x Through

D)  The “Swimmer” – Begin by laying on your stomach on your mat, with your arms outstretched in front of you holding 3 lb weights.  Simultaneously lift both your legs and your arms as high as you can.  Then, move both your arms out to the side and then back to the center.  Relax to lower your arms and legs back to the mat.  Repeat 10x.

E)  The “Pilates Push Up” – Begin in a position as if you were going to do a pushup, except rest your knees on the floor.  Bend your elbows to lower yourself into a push up.  As you come up out of the push up, rotate your torso to the left, and lift your left arm up overhead.  Hold this position for 2 seconds.  Return to starting position.  Lower yourself into a push up.  As you come up out of the push up, rotate your torso to the right and lift your right up overhead.  Hold this position for 2 seconds.  Return to starting position.  Repeat 10x each side.

F) “Stiff Workout Girl” – Begin in a position as if you were going to do a pushup, except have your forearms on the floor instead of your hands.  All of your weight should be supported on your forearms and your toes.    Keep your body as flat as possible (get that butt down!) and hold this position for 30 seconds.




Circuit 3 – Do 2x Through

G) The “Long Jumper” – Begin by standing with both feet together.  Jump with both feet as far out as you can, landing in a squat.  Repeat, going nonstop across the room and back.  (Do approximately 15 jumps one-way across).

H) “Tap Dancing Workout Girl” – Stand in front of the bottom step of a flight of stairs.  Touch the step with the toes of your right foot.   In an explosive motion, jump to switch legs and touch the step with the toes of your left foot (bringing your right leg to the ground).  Repeat nonstop for 30 seconds.

I) “Jumping Jacks on Crack” – And you thought we’d be all done with jumping jacks…nope, sorry.  Stand in front of the bottom step of a flight of stairs.  Jump with both feet onto the first step.  Jump with both feet backwards onto the ground, landing in a squat.  Do 1 jumping jack.  Repeat nonstop for 30 seconds.  Oh yeah…I totally went there.




Fitness Tip of the Day

Find creative ways to incorporate fitness into your everyday life.  Take the stairs at work, or take your dog for a long walk.  Ta Da!

 

xoxo,

Workout Girl

 

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