Common excuses for blowing off a workout: #1 “I have no time.” #2 “I’m too tired.” Well, listen up, all you procrastinators. It’s President’s Day, which means there’s a good chance you have the day off from work. This means you have plenty of time AND plenty of energy from sleeping in! No excuses this time, people. So, here’s a killer total body workout to help channel some stress before heading back to work on Tuesday.
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.
Circuit 1 – Do 3x through.
A) “Here Comes the Hot Stepper” – Lay on your stomach on your mat on the ground in front of a first step of a flight of stairs, a piece of hard case luggage, or a stack of large coffee table books (approx. 6″ high)…Make sure it is stable!!! Prop yourself up on your mat with your toes and arms so that you are in a position like you are going to do a push up (your body should be off the ground, except for your hands and toes). Keep your back straight and your butt as low as possible. Now put your right arm up on the step, followed by your left. Then put your right arm back on the ground, followed by your left. Repeat x 20.
B) Do “Here Comes the Hot Stepper” again, except once you are in push up position on your mat on the ground, move your right hand directly out to the right side and put it on the ground. Then, return your right hand back to starting position. Do the same with the left hand, bringing your left hand directly out to the left side, put it on the ground, and then return your left hand back to starting position. You will not be going up on the step in this exercise. Your body should be off the ground, except for your hands and toes, throughout the entire exercise. Keep your back straight and your butt as low as possible. Repeat x 10 for each arm.
C) The “OMG I’m Going to Die” – Start by standing up. Bend over and put your hands on the ground in front of your feet. Keep your hands planted and jump both of your feet behind you so that you are in a position like you are going to do a push up. Jump with both feet back to where your hands are. Do 1 push up, and then stand up and jump up, reaching towards the ceiling with both arms. Repeat x 15.
Circuit 2 – Do 3x through.
D) The “Limbo Time” – Pretend there is a limbo bar at chin height. Squat sideways under the limbo bar and stand up. Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor. Do 10 squats, back and forth under “the bar.”
E) The “Ready For Action” – Begin in a position as if you are going to do a push up. Lift your right leg off the ground behind you, and bend your right knee. Try to touch your right knee to your left elbow. Return to push up position. Then, repeat by lifting your left leg and trying to touch your left knee to your right elbow. Repeat 20x each leg, alternating legs.
F) “Old School Jumping Jacks” – Straight up jumping jacks non-stop for 30 seconds. You know what to do.
Circuit 3 – Do 2x through.
G) The “Big Tease” – Lay with your back on your mat with your arms resting at your sides and your legs on the ground. Lift your legs until they are at a 45 degree angle to the ground. Then, lift your torso off the ground until you feel that your abs are engaged. Hold your arms out in front of you so that they are parallel to your legs. Hold this position for 60 seconds.
H) The “Tummy Tightener” – Lay on your back on your mat with your arms at your sides. Bend your knees at a 90 degree angle and secure the balance ball in between your knees. Lift the ball off the ground with your knees. As you lift the ball, lower your knees to the right. Return the balance ball to center (still in between your knees) and then lower your knees to the left. Return to center. Repeat 10x on each side.
I) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up. Bend your elbows to lower onto your forearms. Hold this position for 60 seconds.
Fitness Tip of the Day