This is it. The big one… The numero uno…. The first official workout of 2014. Your resolutions to be healthier and more fit this year are still fresh, and so you literally have no excuse if you are even thinking about blowing off this workout. (That’s right, I’m laying on the guilt a bit thicker than usual.) At least start the year off on a good foot by breaking a sweat. I am making it so easy for you with this workout you can do anywhere. …Even in your living room? Yes! …What about in a hotel room? Sure! Why not. You get the idea. And I ask for nothing in return. How’s THAT for karma. You ready? Let’s do this.
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.
-balance ball, medicine ball
Circuit 1 – Do 3x Through
A) The “I’d Rather Be Sitting On The Chair” – Lay on your back on the ground with both of your feet resting up on a chair in front of you. Put both of your arms at your sides, palms down, and push up to lift your butt off of the ground. Your body should be as straight as possible. Lift your left leg straight in the air, at a 90 degree angle to the ceiling. Holding this position, lift and lower your hips 20x. Repeat again 20x with your right leg in the air.
B) The “This Is How I Roll” – Begin by laying on your back on your mat with both of your legs outstretched. Dig your heels into the top of a balance ball, and roll the balance ball towards your butt by lifting your hips towards the ceiling. Then, with control, roll the balance ball back out to starting position and lower your hips. Repeat 10x, and then repeat 10x again by switching legs.
C) The “Can’t Sit” – Begin by sitting on the edge of your couch or a chair. Hold a medicine ball in front of your chest. Squeeze your butt and tighten your abs as you stand up straight. Keep your back straight as you stand up tall. Try not to bend over. Slowly and with control, stick your butt out and very slowly lower to sit back down on the edge of the couch/chair. Do NOT just “plop” down, or you won’t be getting the benefit of toning that butt. Repeat 12x.
Circuit 2 – Do 3x Through
D) The “Balls-A-Swingin’” – Stand with your legs a little more than shoulder width apart. Squat down slightly, keeping your back straight. Let your arms hang down, holding a medicine ball in between your legs. Swing your arms up, so that the medicine ball is over head. Then swing your arms down to starting position. This should all be as one continuous motion. Use the momentum from swinging your arms to bring the medicine ball up and down. Repeat 10x.
E) The “Balls-Are-Still-A-Swingin’” – Stand with your legs a little more than shoulder width apart. Hold a medicine ball straight up overhead. Keeping your legs as straight as possible, bend over and reach to touch the medicine ball to your left foot. Stand to return to starting position, holding the medicine ball overhead. Now bend and touch the medicine ball to your right foot. Repeat 10x, each foot (alternating sides as you go).
F) “Twist-N-Shout” – Stand up straight with your legs together, holding the medicine ball at waist-height. Step out to the right and squat down. As you squat, keep your back straight and stick your butt and chest as far out as possible. While bent in a squat, twist your torso to the right with the medicine ball. Now stand up straight and bring your feet back together. Repeat 10x each side.
Circuit 3 – Do 2x Through
G) The “Ball Handler” – Begin by laying on your side on your mat, resting your forearms in front of you. Hold a balance ball in between your feet and the lower half of your legs. Lift both of your legs, holding the balance ball, up and down 10x. Never let the balance ball or your feet touch the ground. Repeat 10x more by turning onto your other side on your mat.
H) “Squats On Crack” – Begin by standing next to a chair. Rest a hand on the back of the chair for balance. Take your leg closest to the chair and straighten it straight out in front of you at waist height, if possible. Bend your other leg as low as you can, keeping your extended leg parallel to the ground the entire time. Slowly return to standing by extending your bent leg. Repeat 10x, and then repeat 10x more on the other leg. These are tough!
I) The “Rocker” – Lay on your back on your mat with your hands at your sides and your knees bent. Your feet should be flat on the floor. Hold a balance ball under your knees. Now rock your hips up and towards your chest, holding the ball in your knees the entire time. Lower your hips, but don’t let your feet touch the ground. Repeat, rocking back and forth, 12x. Squeeze your butt and keep your abs tight throughout this exercise.
Fitness Tip of the Day
Stick to your resolutions by writing them down on post-its and sticking them to your mirror. This way, every day you’ll start your day seeing your goals and constantly reminding yourself about what you want to achieve this year.