The Total Body Boot Camp – The Workout Girl

The Total Body Boot Camp

Are you still in a food coma from all of that Holiday cheer?  Thought so.  And the biggest food coma of all is coming with Christmas just around the corner!  It’s time to seriously whip your ass into shape.  No more letting yourself go while lounging on the couch watching Home Alone and National Lampoon’s Christmas Vacation in elastic waistband pants.  Those days are loooong gone. This workout is designed to be a serious fat burner.  I’m talking about some heart-pounding, squat-tastic, sweat-inducing moves.  Welcome to Total Body Boot Camp.  Sergeant Workout Girl here, reporting for duty.  You ready for this, rookie?

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:

-nada! just you!

Circuit 1 – Do 3x through.

A) “Ol’ Fashioned Jumping Jacks” –  You know what to do.  Go nonstop for 30 seconds.

B) The “Jumping Bean” – Begin by standing on your mat.  Lower into a squat.  (Don’t let your knees go over your toes!)  As you come up out of the squat, in an explosive motion, jump up with both feet.  As you land, lower back into a squat.  Repeat 15x.

C)  The “Worst Move Ever'” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.   In an explosive motion, jump both of your feet behind you so that you are in a position as if you are going to do a push up.  Now do 1 push up.  Jump both of your feet back towards your hands.  Stand up and jump up.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Goin’ For A Jog” – Jog in place for 30 seconds.

E) The “Starting Line” –   Begin in a position as if you are going to do a push up.  Bend your left knee and bring it towards your chest.  In an explosive motion, switch legs so that your left leg is behind you and your right knee is bent and brought in towards your chest.  Repeat nonstop, alternating legs, for 30 seconds.

F) The “Bunny Hop” – Begin in a position as if you are going to do a push up.  Keeping your feet together, jump both of your feet behind you to the right, back to the middle, to the left, and then back to the middle.  Repeat nonstop for 30 seconds.

circuit 2

Circuit 3 – Do 2x through.

G) The “Kick In The Butt” – Begin by standing on your mat.  Bend your right knee and try to kick your butt with your right foot.  In an explosive motion, switch legs so that your right foot is on the ground and you are trying to kick your butt with your left foot.  Continue nonstop, alternating legs, for 30 seconds.

H) The “Power Stride” – Begin by standing on your mat with your right foot in front of your left foot.  In an explosive motion, jump to switch legs so that your right foot is behind your left foot.  Repeat, alternating leading foot, nonstop for 30 seconds.

I)  The “Stairs To Nowhere” – Run up and down a flight of stairs nonstop for 30 seconds.  Feel the burn!!

circuit 3


Fitness Tip of the Day

Turn your last minute Holiday shopping into a workout!  Here are some tips to turn the mall into a gym.   Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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