I present to you an original fitness haiku by yours truly:“Gonna make you sweat out the margaritas you had at Happy Hour.”
I hope that has inspired you to tackle our workout today. :) But, in all seriousness, this one will tone you all over from head to toe. Ready to rock? Let’s do 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.
-medicine ball, free weights (8 lbs)
Circuit 1 – Do 3x through.
A) 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.
B) The “Lunge Love” – 15 lunges across the room while holding 8 lb weights. As you lower into each lunge, lift the weights straight overhead. Return your arms to your sides as you come up out of each lunge.
C) The “Chair of Pain” – Begin by standing with your back against a wall. Hold 8 lb weights with your arms resting at your sides. Slowly slide your back down the wall until your knees are bent at a 90 degree angle. It should look like you are sitting on an invisible chair. Hold this position for 1 minute.
Circuit 2 – Do 3x through.
D) The “On The Ball” – Begin by standing on your mat with a medicine ball at your feet. Lower into a squat and place both hands on the ball. In an explosive motion, jump both feet back behind you, so that you land in a position as if you are going to do a push up (except your hands are on the ball). Jump your feet back towards the ball, so you are again in a squat. Pick up the ball, come up out of the squat, and jump up. As you jump, raise the ball overhead with both hands. When you land, lower back into a squat and place the ball back on the ground. Repeat 12x.
E) The “Sidewinder” – Begin by laying on your back on your mat. Hold a medicine ball on your chest. Slowly lift both your torso and your legs off of the mat until you feel that your abs are engaged. Holding this position, twist your torso to the right and tap the medicine ball on the ground to the right of your body. Then, twist your torso all the way to the left, and tap the medicine ball on the ground to the left of your body. Repeat 20x each side, alternating sides.
F) The “Diagonal Doozy” – Begin by standing on your mat with your feet wider than hip-distance apart. Hold a medicine ball in both hands. Lower into a squat, and tap the medicine ball on your left toes. As you come up out of the squat, lift the ball diagonally across your body until your arms are fully extended towards up towards the ceiling and to the right of your body. Repeat 12x, and then switch sides (tap your right toes and lift up and to the left) and repeat 12x more.
Circuit 3 – Do 2x through.
G) 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.
H) “Yer Basic Push Up” – 10 good push ups. You can do it. Keep your butt down.
I) The “Upside-Down Push Up” – Begin by laying on your back on your mat. Hold 8 lb weights at your chest. With control, push the weights straight up towards the ceiling until your arms are fully extended. With control, slowly lower the weights to just above your body. Repeat 12x.
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