The ‘Ditch the Cover Up’ Workout – The Workout Girl

The ‘Ditch the Cover Up’ Workout

People have many fears.  Some are afraid of public speaking.  Others (myself included) are afraid of spiders.  But there’s one thing that I’d venture to say most women are afraid of…and that is strutting their stuff sans cover up at the beach.  Well, ladies, it’s time for us all to realize that the one of the sexiest things a woman can be is confident.  With that in mind, I’ve created this total body toning workout that will help you to strut on the beach like it’s your runway! 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 (8 lb)

Circuit 1 – Do 3x through.

A)  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.

B)  The “Do The Dip” – Begin by sitting on the edge of your couch or the edge of a sturdy chair.  Place your hands on either side of you at the edge of your seat.  Walk your feet in front of you slightly and move your butt out off of the seat.  All of your weight should be supported by your feet on the ground and your hands on the edge of the seat. Lower your butt down below the seat a few inches and then return to seat level (without ever sitting down!).  Repeat these “dips” 12x.

C)  The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows so you are resting on your forearms instead of your hands.  Hold this position for 1 minute.

circuit 1

Circuit 2 – Do 3x through. 

D)  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.

E) The “Bikini Body Builder” – Begin in a position as if you were going to do a push up, except wrap  your hands around 8 lb weights.  Bend your right elbow to bring the weight up towards your chest.  Return the weight back to the ground.  Repeat with your left arm.  Keep your back flat the entire time.  Repeat 10x each arm.

F) 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.

circuit 2

Circuit 3 – Do 2x through.

G) “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except put your knees on the ground.  Now do 15 push ups.

H) “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, 5x each side.

I)  The “Accordian” – Begin by laying on your back.  Lift your shoulders and your legs slightly off of the ground until you feel that your abs are engaged.  Extend your arms out at your sides, keeping them off of the ground.  Simultaneously bend your knees and crunch your torso in towards your knees.  With control, straighten your legs and lower your torso until they are a few inches above the ground.  Do 10 crunches, never letting your shoulders or legs touch the ground.

circuit 3

Fitness Tip of the Day

It’s time to do some ‘Spring cleaning’ on your workout playlist! Click here for some new fun heart-pumping tunes!  Click here to read more stories on Giuliana Rancic’s FabFitFun.

xoxo,

Workout Girl

 

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