Americans love their Superbowl parties. And while I certainly love hanging out with friends to watch the big game, I don’t love that you’ll probably never see healthy food on any Superbowl Sunday. So, if you’re like me and you indulged a bit in some wings, dips, nachos, and all the other goodies while at a Superbowl party, this total body workout is for you. It’s time for some post-party detox.
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.
-free weights (5 lb)
Circuit 1 – Do 3x through.
A) The “Bunny Hop” – Begin in a position as if you are going to do a push up. Keeping your feet together, jump your feet to the left, then to the center, then to the right, then to the center. Repeat nonstop for 30 seconds.
B) The “Starting Line” – Begin in a position as if you are going to do a push up. Bend your left knee and bring it into your chest. In an explosive motion, unbend your left knee to return to your left foot to the ground while simultaneously bending your right knee to bring it into your chest. In an explosive motion, unbend your right knee to return to your right foot to the ground while simultaneously bending your left knee to bring it into your chest. Repeat nonstop, alternating knees, for 30 seconds.
C) The “What The Dip?” – Begin by sitting on a couch, bed, or sturdy chair. Place your hands on either side of you on the cushion/bed. Slowly walk your feet away from the couch/bed/chair until your butt is no longer resting on the cushion/bed. All your weight should be supported by your hands and feet. With control, bend your elbows to ‘dip’ your body a few inches below the height of the cushion/bed. With control, unbend your elbows to lift your body back to the same height as the cushion/bed. Repeat 12x.
Circuit 2 – Do 3x through.
D) The “Shake It Up” – Begin by standing on your mat with your feet hip width apart. Hold 5 lb weights. Reach up and to the right with your left arm. Then, reach up and to the left with your right arm. Repeat 12x each arm, moving your arms to the beat.
E) The “Reach Out And Touch Someone” – Begin by laying on your back on your mat. Bend your knees and rest your feet on the floor. Rest your left arm at your side on the mat. Raise your right arm so that it is perpendicular to the ceiling. Keeping your right arm perpendicular to the ceiling the entire time, slowly sit up to lift your torso towards your knees. With control, slowly lower back to your mat (with your right arm still raised towards the ceiling). Repeat 12x, and then switch arms and repeat 12x more.
F) The “Sassy Sashay” – Begin by standing on your mat with your legs wider than hip distance apart. Lower into a squat. Slaying low, plant your right leg and ‘walk’ with your left leg around your right leg to spin around in a circle. When you get back to starting position, plant your left leg and ‘walk’ with your right leg around your left leg. Repeat 12x.
Circuit 3 – Do 2x through.
G) The “Invisible Limbo Bar” – Pretend you there is a limbo bar in front of you at chest height. Squat down and bend your torso backwards to go ‘under the limbo bar.’ Repeat 12x
H) The “Butt Blaster Plank” – Begin in a position as if you’re going to do a push up. Holding this position, bend your right knee to flex your heel toward the ceiling without moving your hips. With control, lower your right knee to just above the ground, and then lift it back up. Repeat 15x, and then switch knees and repeat 15x more.
I) The “Balance Buster Plank” – Begin in a position as if you are going to do a push up. Simultaneously extend your left arm out in front of you and lift your right leg behind you towards the ceiling. Focus on maintaining your balance! Return to push up position. Then, simultaneously extend your right arm in front of you and lift your left leg behind you. Repeat 12x each side, alternating sides.
Fitness Tip of the Day
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