Look Your Best On Valentine’s Day – The Workout Girl

Look Your Best On Valentine’s Day

Don’t let this Valentine’s Day pass you by as an uneventful holiday…If you’ll be flying solo on February 14th, don’t stay home watching cheesy romantic comedies with a pint of Ben & Jerry’s.  Instead, do this workout before the big day, grab your hottest dress and some killer heels, and go out and show the world the confident, sexy woman that you are!  Even if you have a special someone to cuddle with on Valentine’s Day, don’t get too complacent in your relationship… do this workout before the big day so you’re feeling your most confident and sexy self for your man.  Remember: you’re hot sh*t.  This Valentine’s Day, go out and strut your toned up hot bod!

Know Before You Got

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.

Equipment:

-free weights (5 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Power Lifter” – Begin by standing with your back to your couch.  Hold 8 lb weights in either hand, with your arms resting at your sides.  Bring your left foot behind you, and rest it on the couch cushion.  Then, lunge down.  Repeat 10x and then repeat 10x again by switching legs.

B) The “Up On A Pedestal” – Begin by standing in front of your couch, resting your arms at your sides and holding 8 lb weights.  Step up with your left leg, and then your right leg, onto the couch cushion.  Step backwards with your left leg, and then your right leg, to return to starting position.  Repeat 10x.

C) The “Jumping Bean” –  Begin by standing facing of the base of a flight of stairs.  Jump with both feet onto the bottom step.  Cushion your landing by lowering into a squat. (Ass out! Chest out! Pretend like you’re sitting on an invisible chair!)  As fast as you can, jump with both feet back to the ground behind you, landing again in a squat.  Repeat nonstop, 10x.  Feel the burn!

circuit 1

Circuit 2 – Do 3x Through

D) The “Insanity” – Begin by standing with your legs shoulder-width apart.  Squat down so that it looks like you are sitting on an invisible chair. Bring your left foot off of the ground and rotate your left knee so that it is facing out to the side.  Rest your left foot just above your right kneecap on your right leg.  Raise both hands above your head.  Find your balance.  Keeping your butt and abs tight, lean your torso slightly forward and squat on your right leg.  Hold for 10 seconds. (…if you can!)  With control, return to starting position and repeat again by squatting on your left leg.

E) The “Kick Back” – Begin by standing with your legs shoulder-width apart.  With control, extend your left leg out behind you.  Hold for 2 counts.  With control, return to standing.  Repeat 20x and then repeat 20x more with your right leg.

F) The “Wall of Pain” – Begin by standing against a wall holding 5 lb weights at your sides.  Wedge a balance ball between your back and the wall.  Slowly lower yourself until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Keeping your abs tight, maintain your balance as you lift your left foot off of the ground and extend your left leg out in front of you.  Your left leg should be parallel to the ground.  Hold for 30 seconds.  Return your left foot to the floor, and extend your right leg.  Hold for 30 seconds.  Repeat just 3x for each leg. (This one is tough!)
circuit 2

Circuit 3 – Do 2x Through

G)  The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your right leg behind your left, as far left as you can, and lower into a squat.  It should look like you are doing a curtsy.  Return to starting position.  Then, cross your left leg behind your right, and lower into a squat.  Repeat 12x each leg, alternating legs.

H) The “Back That Thang Up” – Begin on all fours on your mat.  Bring your left knee into your chest.  With control, extend your left leg out behind you and lift it as high as it can go.  Without touching the ground, return your left knee into your chest.  Repeat 20x with your left leg, and then 20x with your right leg.

I) The “Elevator” – Begin by standing on your mat holding one 10 lb weight with both hands (arms fully extended).  Lower into a squat, and in turn, lower the weight.  Don’t let the weight touch the ground. As you stand up, raise the weight overhead with your arms fully extended.  Repeat 12x.

circuit 3

Fitness Tip of the Day

Not getting enough sleep? Click here for 6 tips to get a better night’s rest tonight.

 

xoxo,

Workout Girl

 

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