The Labor Day Weekend Total Body Overhaul – The Workout Girl

The Labor Day Weekend Total Body Overhaul

If you’re still reeling from some holiday weekend BBQ, it’s time to get back in gear with this kickass total body workout.

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), medicine ball

Circuit 1 – Do 3x through.

A) The “Marcher” –  Begin by standing on your mat with your feet slightly apart.  Bend your right knee at a 90 degree angle and bring your knee as high as you can up towards your chest.  In an explosive motion, switch legs to bring your left knee up towards your chest.  Repeat as fast as you can, nonstop for 30 seconds.

B) The “This Makes Me Want To Throw Up” – Begin by standing on your mat.  Squat down (chest out! butt out!), and place your hands on the ground in front of you.  In an explosive motion, jump both of your feet behind you so you land in a position as if you are going to do a push up.  In an explosive motion, jump both feet back towards your hands.  Stand up and jump up.  Repeat 10x.

C)  The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keeping your feet together, jump both of your feet to the right, back to the center, to the left, and back to the center.  Repeat nonstop for 30 seconds.  Sweaty yet?  Gotta burn off that extra layer of ‘warmth’ you’ve been storing since the Winter…


Circuit 2 – Do 3x through. 

D)  The “Bikini Body Builder” – Begin in a position as if you’re going to do a push up, except your hands are wrapped around 8 lb weights.  Keeping your abs tight, bend your right elbow to bring the weight up towards your chest.  With control, lower your hand back to the ground.  Repeat by bending your left elbow and bringing the weight towards your chest.   Repeat, alternating sides, 12x each side.

E) The “Starting Block” –  Begin in a position as if you’re going to do a push up.  Keeping your abs tight, bend your right knee and bring it in towards your chest.  In an explosive motion, switch legs to bring your left knee in towards your chest.  Repeat by alternating knees, nonstop for 30 seconds.

F) The “Crab Walk” – Begin in a position as if you’re going to do a push up. Move your right hand and right leg as far out to the right as possible.  Follow by bringing your left hand and left leg to the right to meet your right hand and right leg.  Repeat 5 times to move across the room, and then do 10 push ups.  Then repeat 5x more by moving in the other direction (to the left) across the room, and then do 10 push ups.  Oh yes, I went there.


Circuit 3 – Do 2x through.

G) The “Stress Reliever” – Begin by standing on your mat holding 8 lb weights.  Bend your elbows to hold the weights at your chest.  Squat down (chest out! ass out! don’t let your knee go over your toe!).  As you come up out of the squat, punch your right fist out and to the left across your body.  Return your right fist to your chest.  Squat down.  As you come up out of the squat, punch  your left fist out and to the right across your body.  Return your left fist to your chest.  Repeat, alternating arms, 10x each arm.

H) The “Overhead OMG” – Begin by laying on your back on your mat.  Hold a medicine ball behind your head.  With control, lift the medicine ball up overhead as you sit up.  Bring the medicine ball overhead and to the right of your body, letting the medicine ball barely touch the ground.  With control, bring the medicine back overhead as you lay down.  Bring the medicine ball back overhead as you sit up again, and this time bring the ball across your body to the left.  With control, bring the medicine ball back overhead as you lay down.  Repeat, alternating sides, 12x each side.

I)  The “Side Splitter” – Begin by laying on your back on your mat.  Hold a medicine ball at your chest.  Keeping your legs together, lift your legs to a 45 degree angle to the floor.  Slowly lift your upper torso off of the ground until your abs feel engaged.  Hold this position by keeping your abs tight.  While holding this position, tap the medicine ball on the ground to your right.  Bring the medicine ball across your body and tap the ball on the ground to your left.  Repeat alternating sides, 12x each side.  Maintain your body position throughout the exercise.  By now, your abs are saying, “Uh, hi, remember me?”


xoxo,

Workout Girl

 

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