It’s no secret that the most popular resolutions involve being a healthier you in the new year. So, let’s kick start this year off right with this challenging total body workout.
2017, we’re coming for ya. #newyearnewyou
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 (3 lb, 5 lb), balance ball, medicine 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) The “Getting Out My Frustrations” – Stand sideways at a 90 degree angle to a wall or a friend and throw the ball sideways at waist-height towards the wall or friend. 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) Repeat the “Getting Out My Frustrations,” except 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.
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) “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.
F) The “Thigh Blaster” – Begin by standing facing the back of a sturdy chair or a counter top. Hold the chair back or counter top with both hands. Lift your heels so that you are standing on the balls of your feet. Then, lower into a squat. Make sure your knees don’t go past your toes! Come up slightly out of the squat, and then lower back into a full squat. Pulse up and down nonstop 25x.
Circuit 3 – Do 2x through.
G) The “Balancing Act” – Begin by laying with your lower back on a balance ball. Bend your knees so that your feet are on the ground in front of you. Hold a medicine ball in both hands at your waist. Lift your left leg up and simultaneously bring the medicine ball behind your head, keeping both arms extended. Bring the medicine ball back overhead as you lower your leg back to starting position. Repeat again by lifting your right leg. Repeat 10x each leg, alternating legs.
H) 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.
I) 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.
Fitness Tip of the Day
Actually stick to your resolutions this year by writing them on post-its and sticking them on your bathroom mirror. The daily reminder will help to keep your commitment.