Start the New Year Off Right – The Workout Girl

Start the New Year Off Right

Don’t even think of starting 2016 by perpetuating your bad habits from 2015…  It’s time to start fresh. New Year = New YOU.  Set attainable health and fitness goals for this year that you can actually stick to.  To begin working towards your goals, start the year off right with this slimming abdominal 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:

-balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Lean To Get Lean” – Begin by kneeling on your mat holding a medicine ball at your chest.  With control, slowly lean your body backwards until you feel that your abs are engaged.  Then, slowly return to starting position.  Repeat 12x.

B) The “Up ‘N Over” – Lay on your back on your mat with your arms outstretched behind your head.  With control, lift your arms, then your shoulders, and then your back off of the mat and try to touch your toes.  Slowly lower back down until you are in starting position.  Repeat 12x.

C) Repeat the “Up ‘N Over,” except begin by holding a medicine ball behind your head.  As you sit up, lift the medicine ball overhead and try to touch the medicine ball to your toes.  Feel the burn!  Repeat 12x.

Copy of circuit 1
Circuit 2 – Do 3x Through

D)  The “Ball Haul” – Begin by laying on your back on your mat with a balance ball wedged between your feet.  Rest your arms at your sides.  With control, lift your legs, holding the balance ball, until your legs are perpendicular to the ground.  With control, slowly lower your legs until they are just a few inches above the ground.  Repeat 12x.

E)  The “I’m A Baller” – Begin by resting your lower torso on a balance ball.  Bend your knees at a 90 degree angle with your feet on the ground.  Bend your elbows to cradle the back of your head in your hands.  With control, sit up on the balance ball to bring your torso to a 45 degree angle to the ceiling. With control, slowly lower your torso back to starting position so you are again resting on the ball.  Repeat 12x.

F) The “Balance Buster” – Begin by standing in front of a balance ball.  Bend at your hips towards the ball, and rest your forearms on the ball.  Walk your feet backwards until you are in a plank position on the ball.  Hold this position for 30 seconds.  If this exercise is too difficult for you, stabilize the balance ball by placing it in the corner of a room before doing this exercise.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “This Is How I Roll” – Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  With control, bring your knees into the chest, while keeping your feet on the ball behind you.  The ball should roll in towards your chest.  Slowly extend your legs behind you to starting position.  The ball should roll backwards.  Repeat 12x.

H) Repeat the “This Is How I Roll,” except instead of bringing your knees into your chest, rotate your whole body clockwise and then counter-clockwise while keeping your feet on the ball behind you.  This is a test of your balance!  Stay focused.  Repeat 12x.

I) The “Pass Through” – Begin by on your mat with your arms outstretched behind your head holding a balance ball.  Simultaneously lift your shoulders, and the ball, off of the mat while you also lift your feet off of the ground until they are at a 90 degree angle.  Pass the ball from in between your hands to in between your feet.  With control, lower your feet, holding the ball to the ground, while you simultaneously lower your shoulders back to the mat.  Next, lift your feet, and the ball back toward the ceiling, and simultaneously lift your shoulders off the mat.  Pass the ball from in between your feet to in between your hands.  With control, lower your hands, and the ball, to the mat while simultaneously lowering your legs to the mat as well.  Repeat 10x.

Copy of circuit 3

Fitness Tip of the Day

“Do or do not; there is no try.” -Yoda

 

xoxo,

Workout Girl

 

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