The Top-to-Bottom Tone Up – The Workout Girl

The Top-to-Bottom Tone Up

‘Busy’ is an understatement when it comes to your schedule.  You have just one hour to hopefully squeeze in a workout and ‘get your sweat on.’ What do you do? Well, if you’re looking to get the most ‘bang for your buck,’ try this workout on for size.  It’s designed to tone up your whole body from head to toe.  Who knew that you could accomplish so much in just 1 hour?

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:

-nothing! Just you!

Circuit 1 – Do 3x through.

A) The “Walk Out” – Begin by standing on your mat.  Lower into a squat and place your hands in front of you on the ground.  ’Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do one push up.  ’Walk’ your hands back towards your feet and return to standing.  Repeat 10x.

B)  The “Old School Stylin’” – Do as many jumping jacks as you can for 30 seconds.

C) The “Gettin’ Low” – Begin by standing with your arms outstretched in front of you at shoulder height.  Stick your butt out as far as you can and squat down.  With control, return to standing.  Do 10 squats.

Copy of circuit 1
Circuit 2 – Do 3x through. 

D) The “Lunge-A-Thon” –    Begin by standing with one leg in front of the other.  Keeping your back straight, lunge down 5x.  Don’t let your knee go over your toe.  Switch legs and repeat 5x more.

E) The “Accordian” – Begin by laying on your back.  Lift your shoulders and your legs slightly off of the ground until you feel that your abs are engaged.  Extend your arms out at your sides, keeping them off of the ground.  Simultaneously bend your knees and crunch your torso in towards your knees.  With control, straighten your legs and lower your torso until they are a few inches above the ground.  Do 10 crunches, never letting your shoulders or legs touch the ground.

F) The “Scissor” – Lay on your side with one leg resting on the other.  Lift your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to just a few inches above the resting leg.  Repeat 5x, and then flip onto your other side and repeat 5x more with the other leg.

Copy of circuit 2
Circuit 3 – Do 2x through.

G) “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except your knees are on the ground.  (This makes the push ups easier! Woohoo!)  Do 10 push ups.

H) The “Bees’ Knees” – Stand with your legs shoulder-width apart.  Bend your left knee and bring it up to your chest as high as you can.  In an explosive motion, return your left foot to the ground and jump to bend your right knee up to your chest.  Repeat, alternating knees, 10x each leg.

I) The “Reachin’ Out” – Lay on your back on your mat with your legs extended.  Rest both of your arms at your sides.  Bend your right knee to rest your right foot on the ground.  Raise your right arm in the air so that it is perpendicular to the ground.  Keeping your abs tight, lift your torso towards you knee.  Keep your right arm perpendicular to the ground the entire time.  With control, lower your torso back to the ground.  Repeat 15x, and then repeat 15x more with your left arm and left knee.

Copy of circuit 3
Fitness Tip of the Day

Need some new tunes for your workout playlist? Here are some of my top picks.

xoxo,

Workout Girl

 

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