The Head-to-Toe Total Body Tune Up – The Workout Girl

The Head-to-Toe Total Body Tune Up

Well, the first official day of Summer has come and gone. We are now officially in Operation: Get That Gorg Beach Body.  This heart-pounding, kickass total body workout will have you getting sweaty in no time.  You’ve got this, girl.

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), balance ball, medicine ball

Circuit 1 – Do 3x through.

A) The “Take Me Higher” –  Begin by laying on your back on your mat with your arms resting at your sides.  Hold a balance ball in between your feet in front of you.  Lift your legs (holding the ball) as high off of the ground as possible.  With control, slowly lower your legs until they are just above the ground.  Repeat 12x.

B) The “Take Me Higher…In Reverse?” – Flip over and lay on your stomach on your mat, resting  your head on crossed arms.  Hold a balance ball in between your feet behind you.  Lift your legs (holding the ball) as high off of the ground as possible.  With control, slowly lower your legs until they are just above the ground.  Repeat 12x.

C) The “Rockin’ It” – Begin by standing on your mat facing your balance ball.  Bend your torso until your pelvis is resting on the ball.  Adjust your footing so that your body is completely flat, as if you are in a plank position at 45 degree angle to the floor. Bend at your waist towards the ball.  Keep your abs tight, and lift your torso away from the ball as high as it can go.  Your arms should be off of the ground as you lift your torso.  Repeat 15x.


Circuit 2 – Do 3x through. 

D)  The “Vomit Inducer” – Begin by standing on your mat in front of a medicine ball.  Lower into a squat and place both hands on the medicine ball.  In an explosive motion, kick both of your legs behind you so that you are in a plank position (except your hands are still on the medicine ball).  Jump with both feet back towards the ball and return to standing (releasing your hands from the medicine ball).  Repeat 12x.  Feeling sweaty?

E) The “Bikini Body Builder” –  I have a love/hate relationship with this move.  Begin in a position as if you are going to do a push up, except your hands are wrapped around 8 lb weights.  Keep your butt down!  Your body should be as flat as possible.  Bend your left elbow to lift the weight towards your chest.  With control, return the weight to the ground.  Repeat with your right arm.  Repeat, alternating arms, 12x each arm.

F) The “Jump Up ‘N Get Down” – Begin by standing with your legs shoulder-width apart.  Lower into a squat.  In an explosive motion, jump up.  Land in another squat.  Repeat nonstop 12x.


Circuit 3 – Do 2x through.

G) The “Cutesy Curtsy” – Begin by standing with your legs shoulder-width apart.  Lower into a squat.  Cross your left leg behind your right, as if you were doing a curtsy.  In an explosive motion, jump to your left landing on your left foot and bringing your right leg behind your left as you squat.  Repeat nonstop, alternating legs, 10x each leg.

H) The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keep that butt down!  Your wrists should be under your shoulders.  Keeping your legs together, jump both of  your legs behind you to the right, then back to center, then to the left, then back to center.  Repeat nonstop for 30 seconds.  Feeling sweaty yet?

I)  “Girly Push Ups” – 12 push ups, except your knees are on the ground.  See? I cut you one break this workout.


Fitness Tip of the Day

Create a vision board with images and inspiring phrases that embody the goals you’re striving for.  Whenever you look at it, you’ll have a daily reminder of what you’re working towards.

xoxo,

Workout Girl

 

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