Is That a Balance Ball in Between Your Legs, Or Are You Just Happy to See Me? – The Workout Girl

Is That a Balance Ball in Between Your Legs, Or Are You Just Happy to See Me?

Since I am obviously running a big budget production here at The Workout Girl, I was able to secure an uber-famous celebrity to be our fitness model.  As you can see in the photos below, she is modeling the latest sportswear straight off the runways of Milan.  Since she’s a diva, she insisted on working out in high heels, but I don’t recommend that you do this.

Alright so let’s get movin’.  We’re going to do a total body workout to kick things off.

Know Before You Go

Do a 10-minute warm up.  Walk or jog around your block or in place in your living room, or blast 3 of your favorite songs and dance around.  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.  Take 10 minutes to stretch after your workout.

This workout may be challenging.  But don’t worry, if you keep this up just 2x per week, in a month or so you’ll be dominating these workouts like it’s your job.

Equipment

-free weights (5 lb and 10 lb), a medicine ball, a balance ball

Circuit 1 – Do 2x Through

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

B) Do the “Drop It Like It’s Hot,” (15 lunges again…no cheating!) but start with the weights at your shoulders and lift them up as you lunge down.

C) The “Social Climber” – Start by standing up without any weights.  Bend over and put both hands on the ground just before your feet. Walk your hands all the way out until you are in position like you’re about to do a push up.  Walk your hands back to your feet.  Stand up and jump up, reaching your hands up as high as you can.  Repeat 10x.




Circuit 2 – Do 3x Through

D) The “Junk in the Trunk” – Hold 10 lb weights just above your shoulders. Squat down. When you squat, pretend like you’re doing a “booty drop” in a rap video…stick both your ass and chest out as far as possible.  Keep your back straight.  Lift the weights up overhead as you stand up (done as one fluid motion).  Use the momentum from your legs as you stand to do the heavy lifting for you… if the weights feel too heavy, you are not doing this move correctly.  Do 10 in a row as fast as you can.

E) The “Power Walker”- Start by standing with one leg forward and one leg back. Jump and simultaneously switch legs. Repeat nonstop as fast as you can for just 1 minute.  Decrease to 45 seconds and then 30 seconds when you go through the circuit for the 2nd time and 3rd time, respectively.

F) “Girly Push Ups” – Do 10 push ups with your knees down on your mat.  (Pssst…this makes the push ups easier! Sweet!)  Your back should be as flat as possible and your hips and weight should be forward.




Circuit 3 – Do 2x Through

G) “Ball Handling” – Lay down with your back on the mat, holding a balance ball behind your head.  Lift the ball up over your head, while lifting your head, chest, and legs off the ground.  Transfer the ball to in between your legs.  Lower your legs (now holding the ball), chest, and head to the ground and place your arms behind your head.  Raise your legs, chest, and head and reach up to grab the ball from your legs.  Bring the ball (now in your hands) to the ground behind your head and bring your legs to the ground.  You should now be back in starting position.  Repeat 10 times.

H) The “Crap! It’s Almost Bikini Season”- 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.

I) The “Can This Be Over Already?” – Lay face down on your mat.  Clasp your hands together on the ground slightly in front of you.  Then, lift your body by supporting all your weight on just your forearms and toes.  Your body should be as flat as possible. Hold this position for just 1 minute and rest for 30 seconds.  Repeat 2 times.




Fitness Tip Of The Day

If you’re feeling sore 24-48 hours after a workout…it means something is working. You are likely using muscles you haven’t used in a loooong time.  It’s like someone waking you up at an ungodly hour after you’ve been in a deep sleep…you are going to be grumpy.

’til next time…

xoxo,

Workout Girl

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