The Equipment-Free Total Toning Workout – The Workout Girl

The Equipment-Free Total Toning Workout

Let me guess…you’re probably not spending your Summer cooped up indoors.  You’re likely hitting the beach, going on hikes, bike riding, swimming, playing tennis, or just generally enjoying the beautiful summer weather!  Clearly, you need a workout that compliments your on-the-go Summer lifestyle.  That’s why I’ve created this handy dandy equipment-free total body workout that you can do anywhere.

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:

-nada! just you!

Circuit 1 – Do 3x through.

A)  The “Jumping Bean” – Begin by standing on your mat with both of your feet together.  Jump up with both feet and land in a squat, by bending your knees.  (Keep that back straight!!!) Repeat 10x.

B)  The “Crazy Legs” –   Begin in a position as if you are going to do a push up.  Bend your left knee and try to bring it up to your left armpit.  Return to starting position.  Bend your right knee and try to bring it up to your right armpit.  Return to starting position.  Repeat 15x.

C)  The “Bees’ Knees” – Stand with your legs shoulder-width apart.  Bend your left knee and bring it up to your chest as high as you can.  In an explosive motion, return your left foot to the ground and jump to bend your right knee up to your chest.  Repeat, alternating knees, 10x each leg.

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Holy Lunge-ness!” – Begin by standing on your mat with your hands on your hips.  Step forward with your right foot and lower into a lunge.  With an explosive motion, jump and switch the position of your legs so that your right leg is behind you and your left leg is in front of you.  As you land, lower into another lunge.  Repeat 15x.

E) The “Social Climber’” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.  Slowly ‘walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Now do 1 push up.  Slowly ‘walk’ your hands back towards your feet, and stand up.  Repeat 12x.

F) The “Rubberband” – Lay on your side on your mat with one leg resting atop the other.  Keeping your legs together, lift both legs off of your mat as high as you can.  Slowly lower your legs to just above the ground, and then lift them again.  Repeat 15x, and then roll over and repeat 15x more with your other leg on top.

circuit 2

Circuit 3 – Do 2x through.

G) The “Starting Line” – Start in a position as if you were going to do a push up.  Bend your right knee and bring it in towards your chest.  Now, simultaneously jump to switch your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Repeat as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20

H) The “Party Pilates” – Begin in a position as if you’re going to do a push up, except rotate your body to the right so that all of your weight is resting on your left hand and your left foot.   Your right leg should be resting on your left leg and your right arm should be extended towards the ceiling.  Hold this sideways plank for 5 seconds.  Return to push up position and rotate to the left side and repeat, holding for 5 seconds.

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

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xoxo,

Workout Girl

 

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