Make Over Your Midsection – The Workout Girl

Make Over Your Midsection

Well, we’ve done it. We’ve turned our clocks forward 1 hour. To me, this signifies that warm, Spring weather is on its way.  Hooray! Prepare for another season of crop tops (ugh) with this tummy trimming workout.

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 easy peazy.

Equipment:

-free weights (3 lbs), medicine ball

Circuit 1 – Do 3x Through

A) The “Pendulum” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms instead of on your hands.  Keeping both forearms on the ground, rotate the rest of your body 90 degrees so that the left side of your body is perpendicular to the ceiling, and your left leg is resting atop your right leg.  With control, rotate all the way to the other side so that the right side of your body is perpendicular to the ceiling, and your right leg is resting atop your left leg.  Repeat nonstop 12x on each side.

B) The “Get Up, Get Down” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms instead of on your hands.  Then, do a push up to return to starting position.  Repeat 12x.

C) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms instead of on your hands.  Hold this position for just 20 seconds.

Copy of circuit 1
Circuit 2 – Do 3x Through

D)  The “Bunny Hopper” – Begin in a position as if you’re going to do a push up.  Keeping your feet together, jump both of your feet behind you to the left, back to center, to the right, and back to center.  The upper half of your body should not move throughout this exercise.  Repeat 10x.

E) The “Mad Ladder” – Begin in a position as if you’re going to do a push up.  Walk your hands back towards your feet until your in a squat position and your hands are resting in front of you on the ground.  Stand up and jump up.  Lower back into a squat as you land, and place your hands on the ground in front of you.  Walk your hands out until you are in starting position as if you are going to do a push up.  Repeat 10x.

F) The “Bees’ Knees” – Begin in a position as if you’re going to do a push up.  Bend your left knee and bring it in towards your chest.  With control, return your left leg to starting position.  Then, bend your right knee and bring it in towards your chest.  With control, return your right leg to starting position.  Repeat 10x each leg, alternating legs.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Side Winder” – Lay on your back on your mat.  Lift your legs off of the mat at a 45 degree angle.  Then, lift your shoulders and upper back off of the mat at a 45 degree angle.  Hold a medicine ball at your chest.  As fast as you can, tap the medicine ball on the ground to your right, and then on the ground to your left.  Repeat alternating sides, nonstop for 12x.

H) “Fab Abs” – Lay on your back on your mat.  Extend both arms behind your head, holding a medicine ball.  Keeping your legs extended on the ground, sit up and bring the medicine ball overhead and to the right of your body.  With control, slowly lower to starting position.  Then, sit up and bring the medicine ball overhead and to the left of your body.  With control, slowly lower to starting position.  Repeat 12x.

I) The “Terrible Toe Touch” – Lay on your back on your mat. Keeping your feet together, raise your legs to a 90 degree angle.  Hold 3 lb weights in both hands.  With control, slightly lift your upper torso to try to touch your right foot with your left hand.  Slowly lower to starting position.  Then, try to touch your left foot with your right hand.  Repeat 12x each side.

Copy of circuit 3

Fitness Tip of the Day

These are the 3 healthy habits you probably should be following but aren’t.

 

xoxo,

Workout Girl

 

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