The All-Over Makeover – The Workout Girl

The All-Over Makeover

This workout will tone you from your head to your toes.  It’s the perfect way to gear up for the upcoming swimsuit season, which will be here before you know it! (Ahhhh!)

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 a lot easier.

Equipment:

-free weights (3 lb, 8 lb)

Circuit 1 – Do 3x through.

A) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows to lower onto your forearms.  Hold this position for 60 seconds.

B) The “Bikini Body Builder” – Begin in a position as if you are going to do a push up, except your hands are wrapped around 8 lb weights.  Holding this position, bend your left elbow to lift the weight up towards your chest.  With control, lower the weight back to the ground.  Then, bend your right elbow to lift the weight up towards your chest.  With control, lower the weight back to the ground.  Repeat alternating sides, 12x each arm.

C)  The “Social Climber” – Start by standing up on your mat.  Bend over and put both hands on the ground just before your feet. Walk your hands all the way out until you are in position like you’re about to do a push up.  Walk your hands back to your feet.  Stand up and jump up, reaching your hands up as high as you can.  Repeat 10x.

Copy of circuit 1
Circuit 2 – Do 3x through. 

D)  The “Baby Step” –  Begin with both feet standing on the bottom step on a flight of stairs.  Begin by facing the top of the stairs, and then turn to the right so that you are perpendicular to the top of the stairs.  Hold 8 lb weights at your sides.  Lift your right foot to suspend it in the air just to the right of the step.  Keeping your right foot suspended, slightly bend your left knee to lower your right foot to just above the ground.  With control, straighten your left knee so that you are again standing on one leg on the step.  Repeat 12x, and then turn 180 degrees and repeat 12x with the other leg.

E) The “Dip It ‘N Rip It” –  Begin by standing facing away from your couch.  Bend your left knee to rest your left foot on the couch cushion behind you.  Hold 8 lb weights at your sides.  With control, bend your right knee to lower into a one-legged lunge.  Repeat 10x, and then switch legs and repeat 10x more.

F) The “Do Da Dip” – Begin by sitting on your couch.  Slowly inch your butt off of the couch so that all your weight is resting on your hands and your feet.  Bend your elbows to dip your butt lower than the level of the couch cushions.  Unbend your elbows to lift your butt to the same level as the couch cushions.  Repeat 12x

Copy of circuit 2
Circuit 3 – Do 2x through.

G) “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 10x each side.

H) The “Super Workout Girl” – Begin by lying on your stomach on your mat with your arms stretched out in front of you holding 3 lb weights.  Lift your arms and legs towards the ceiling and hold them there for 3 seconds.  With control, slowly lower them to the ground.  Repeat 12x.

I)  Repeat the “Super Workout Girl,” except as you lift your arms towards the ceiling,  move your arms out to either side of your body.  With control, move them back together in front of you, and then lower them to the ground.  Repeat 12x.

Copy of circuit 3
Fitness Tip of the Day

No time for a workout? Here’s how to bring the workout to your work.

xoxo,

Workout Girl

 

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