Jumping Jacks? Are You Kidding Me? What is this…4th Grade Gym Class?

Today we’re going to sweat out all those Happy Hour Margaritas.  I know, I know, they were 2-for-1…and coincidentally, you have 2 hands.  But now consider that a typical 12 oz margarita is approximately 540 calories.  That should do the trick to motivate you to finish this workout!  And, yes, we’ll actually be doing good old fashioned Jumping Jacks today…followed by a game of “Red Rover.”  Just kidding…maybe.

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).  Take 10 minutes to stretch after every workout.  Drink water between each circuit to stay hydrated.

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 cake walk.  (Don’t take the term “cake walk” literally…we’re trying to stay healthy here!!)

Equipment:

-medicine ball, balance ball

Circuit 1 – Do 2x Through

A) The “Shake That Groove Thing” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes).  Plant your arms, fully extended, and jump to move your legs together to the left, back to center, to the right, and back to center.  Repeat x 10

B) The “Starting Line” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes).  Plant your arms, fully extended, and plant your left leg.  Bring your right knee towards your chest with your right foot on the floor below your chest.  Now, simultaneously jump your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Go as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20.

C) “Good Old Fashioned Jumping Jacks” – You know what to do.   Repeat x 15  Feeling sweaty yet??




Circuit 2 – Do 3x Through

D) The “Cutesy Curtsey” – Stand up straight.  Jump sideways to the right with your right leg, while bringing your left leg on the ground behind your right leg and squat into a “curtsey.”  This should be done all as one fluid motion.  Repeat while jumping sideways to the left with the left leg, bringing the right leg behind you as you squat.  Repeat 10x each leg.

E) The “Ba-Donk-A-Donk”  – Stand up, with your arms straight out in front of you (nose height).  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.  Don’t hunch over, try to keep your back straight.  Stand up to starting position.  Repeat x 10 squats.

F) “Playing Catch” – Lay on your back, holding a medicine ball behind your head.  As you sit up, toss the medicine ball to your friend who is standing in front of you.  This should be done as one fluid motion, as opposed to doing a sit up and then throwing the ball. Your friend then tosses the ball back to you so that you catch it while you are laying back down.  Repeat x 10. (Note:  If you are working out solo, then do 15 sit ups while laying on your back with you knees bent and feet on the ground.  As you sit up, only come up off the ground a few inches and pretend there is an orange under your chin.  Your head and neck should be facing the ceiling the whole time.)




Circuit 3 – Do 3x Through

G) The “More Core For Sure” -Lay back with your lower back and butt resting on a balance ball.  Your arms should be behind your neck, holding your neck in your hands.  Your knees should be bent in front of you at a 90 degree angle, with your feet on the ground. While balancing on the ball, sit up to a 90 degree angle, and then lay back down on the ball.  As you sit up, the ball will roll back slightly, but should return to starting position as you lay back down.  Repeat x 15

H) The “What the F@#k?” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  The key to stability is to keep your abs tight.  Find your balance first before attempting this move.  Keep your arms planted on the ground the entire time (fully extended!).  Once you’re steady, bring your knees into your chest (the ball will roll forward) and then bring your legs back to starting position (the ball will roll back and your legs will be fully extended).  Repeat x 10.

I) “Super Workout Girl” – Lay down on your stomach with your arms stretched out in front of you.  Simultaneously lift your arms and legs off ground as high as you can.  Hold for 2-3 seconds.  Return to starting position.  Repeat x 10.




Fitness Tip of the Day

It’s important to rest for a day or so between workouts to give your muscles some down time.  Now you can catch up on your DVR’ed episodes of “Modern Family.”

xoxo,

Workout Girl

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