The Holiday Party Dress Workout – The Workout Girl

The Holiday Party Dress Workout

Are you making your rounds in the Holiday Party circuit?  I know that we all want to look fabulous in our ‘go to’ holiday party dress…  I’ve created this workout to lift and tone your butt so you can have the confidence to strut your stuff at the next holiday party!

Know Before You Got

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 (10 lb)

Circuit 1 – Do 3x Through

A) The “Strained Sitter” – Begin by standing with your back against a wall.  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 30 seconds.

B) The “Jumping Bean” – Begin by standing on your mat.  Lower down into a squat (butt out! chest out! back straight!).  In an explosive motion, jump up in the air.  As you land, lower into another squat.  Repeat 12x.

C) The “Power Lift” – Begin by holding 10 lb weights just above your shoulders.  Lower into a squat.  In an explosive motion, stand up out of the squat and use the momentum from your legs to raise the weights up overhead.  Remember, you should be using the momentum from your legs to lift the weights, so if you are having trouble lifting the weights overhead you are likely not doing this exercise correctly.  Repeat 10x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Kick Back” –  Begin on all fours on your mat.  Bend your elbows to rest on your forearms in front of you.  Your knees should be on on your mat, bent at a 90 degree angle.  With control, lift your left leg behind you, keeping your knee bent and your right foot facing the ceiling.  Slowly unhinge your knee to fully extend you leg behind you.  Slowly bend your knee again and lower your knee back down to the mat.  Repeat 12x, and then switch legs and repeat 12x more with your right leg.

E)  The “Limbo Bar” – Pretend you are standing parallel to an invisible limbo bar.  Squat down and side step underneath the limbo bar.  Return to standing.  Then, squat down and side step back underneath the limbo bar to return to where you started.  Repeat 12x, back and forth under the ‘limbo bar.’

F) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent.  Keeping your back straight, squat down and pick up a 10 lb weight from the floor with both hands.  Stand straight up to lift the weight off of the floor.  Squat again to return the weigh to the floor.  Repeat 10x.
circuit 2

Circuit 3 – Do 2x Through

G) The “Up ‘N Down” – Begin by lying on your back on your mat.  Bend your knees so that your feet are resting on the floor.  Rest your arms at your sides.  With control, lift your hips as high off of the ground as possible.  Only your feet and upper torso should be on the ground.  Slowly lower your hips to just above the ground.  Repeat 12x.

H) The “Windshield Wiper” – Lay on your right side on your mat with your legs stacked (your left leg should be on top of your right leg, which is on the ground).  Place both hands on the ground in front of you to prop up your torso.  With control, lift your left leg to get as close to perpendicular to the ground as possible.  Slowly lower your left let to just above your right.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

I) The “Lower Leg Lifter” – Begin in the same position as the “Windshield Wiper,” except bend your left knee to place your left foot on the ground in front of your right knee.  It should look like your right leg is extended on the ground, and your left knee is bent over your right leg.  With control, lift your right leg as high as you can off of the ground.  Slowly lower your right leg to just above the ground.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

circuit 3

Fitness Tip of the Day

Starting to think about New Year’s resolutions? Click here to find out the 5 resolutions you should actually keep!

 

xoxo,

Workout Girl

 

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