The All-Over Tone Up – The Workout Girl

The All-Over Tone Up

Efficiency is spending just 1 hour of your day on a workout and toning up several muscle groups in that time.  This workout helps you to achieve just that so you can tone up from head-to-toe. You got this.

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 (5 lb)

Circuit 1 – Do 3x through.

A)  The “Yer Basic Jumping Jacks” –  50 jumping jacks. You know what to do.

B) The “Jogging on Steroids’” – Begin by standing on your mat.  Jog in place for 30 seconds, except bring your knees as high up towards your chest as you jog.

C) The “Tap Dancer” –  Begin by facing the bottom step of a flight of stairs.  Bend your left knee slightly to place your left toes on the step.  In an explosive motion, jump to switch feet, so your left foot is on the ground and your right toes are resting on the step.  Repeat nonstop alternating legs as fast as you can for 45 seconds.

circuit 1 copy

Circuit 2 – Do 3x through. 

D) The “Shake It Up” – Begin by standing on your mat with your feet hip width apart.  Hold 5 lb weights.  Reach up and to the right with your left arm.   Then, reach up and to the left with your right arm.  Repeat 12x each arm.

E) The “Up N Down” –   Begin by standing on your mat with your feet shoulder-width apart.  Hold 5 lb weights with your arms resting at your sides.  Squat down while you’re holding the weights.  As you come up out of the squat, lift the weights straight up overhead.  Then, bring the weights back down to your sides and squat down.  Repeat 12x.

F) The “Sassy Sashay” – Begin by standing on your mat with your legs wider than hip distance apart.  Lower into a squat.   Slaying low, plant your right leg and ‘walk’ with your left leg around your right leg to spin around in a circle.  When you get back to starting position, plant your left leg and ‘walk’ with your right leg around your left leg.  Repeat 12x.

circuit 2 copy

Circuit 3 – Do 2x through.

G) The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

H) The “Push It, Push It” – Begin by standing on your mat holding 5 lb weights.  Bend your elbows to bring the weights up to just below your chin.  Point your elbows out and away from each other.  Punch the weights out in front of you, and then bend your elbows to bring the weights back in towards your body.  Repeat nonstop for 30 seconds.

I)   The “Bunny Hop” – Start in a position as if you’re going to do a push up.  Keeping your feet together, jump both feet to the left, back to center, to the right, and back to center.  Repeat 20x.

circuit 3 copy

Fitness Tip of the Day

Feel sore after a workout? Click here for the best ways to soothe sore muscles.

xoxo,

Workout Girl

 

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