Do you have an hour to kill? That’s all this ‘do anywhere’ total body workout should take. (Remember: If you have time for Facebook/Twitter/Instagram, you have time for a workout!) This workout is designed to tone all of the major muscle groups in your body– from your legs, to your abs, all the way up to your arms and shoulders. If you keep this up, you’ll soon be feeling like a whole new you.
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.
-free weights (5 lb), medicine ball, balance ball
Circuit 1 – Do 3x through.
A) The “Ball Worshiper” – Start by standing with your legs shoulder-width apart, holding a medicine ball straight overhead. Squat down, still holding the medicine ball overhead, and return to standing position. As you squat, try not to let your knee go over your toe. Keep your back as straight as possible. Repeat 10x..
B) “Getting Out My Frustrations” – Stand facing a friend (or your wall) with your feet shoulder-width apart, holding a medicine ball overhead. Throw the ball overhead at your friend (the wall) as if you were trying to throw it as far as you can. Your friend should catch it, and throw it back to you. (Or you should catch the ball on the bounce from the wall.) Repeat 12x as fast as you can.
C) The “One-Legged Lunger” – Stabilize a balance ball by placing it in the corner of a room. Stand facing away from the balance ball. Bend your right knee to rest your right foot on the balance ball behind you. Move your left foot out in front of you. Holding a 5 lb weight in each hand, slowly bend your front knee to go into a lunge. Keep your back straight and try not to let your knee go past your toe. Slowly straighten your front knee to stand up. Repeat 10x.
Circuit 2 – Do 3x through.
D) The “Super Workout Girl” – Begin by laying on your stomach with your arms outstretched in front of you holding 3 lb weights. Simultaneously lift your arms and legs up towards the ceiling as high as you can. Hold this position for 3 seconds. With control, return your arms and legs to the ground. Repeat 15x.
E) The “Oh Hey There, Abs. I Forgot About You” – Lay on your back on your mat holding a medicine ball at your waist. Keeping your feet together, lift your legs off of the ground until they are a 45 degree angle. Raise your torso off of the ground also until a 45 degree angle. Holding this position, touch the medicine ball to the floor to the right side of your body. Then, quickly bring the medicine ball back across your waist and touch the medicine ball to the floor on the left side of your body. Repeat 10x on each side as fast as you can.
F) The “This Chair Is So Uncomfortable” – Begin by standing with your back to a wall. Pin a balance ball between your back and the wall behind you. Hold a 5lb weight in each hand. Lower your torso to roll the ball down until your knees are bent at a 90 degree angle. You should look like you are sitting on a chair, except there is no chair there. Oh yeah, I went there. While holding this position, hold your hands with your palms facing the ceiling and bend your elbows to bring the weights in towards your chest. Repeat 10x without getting up from your “chair” pose.
Circuit 3 – Do 2x through.
G) “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.
H) 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.
I) “Party Pilates” – Start out in a position as if you were going to do a push up. Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg. Extend your right arm fully and hold your left arm up in the air as high as possible. Look straight out at the wall and hold this position for just 3 seconds. Then switch sides. Repeat, 10x each side.
Fitness Tip of the Day
Get ready for some Spring cleaning! Click here for a list of new fun jams to spruce up your workout playlist!