The Total Body Makeover – The Workout Girl

The Total Body Makeover

OK, let’s get something straight – when I say “total body” workout, it just means that we are toning many different muscles groups… from your arms down to your legs.  You’re not going to be entering in any kind of crazy, jacked up female body building competition any time soon.  No pushing entire cars, no lifting men 3x your size, no scaling huge tree trunks.  Just you+some basic equipment.  If you want to pretend you’re a body builder and do these exercises in a bikini while being all greased up and trying to flex all of your muscles – hey, i won’t judge you.  OK, maybe I’ll judge you a little bit.

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 easy peazy.


-free weights (5 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) “Balls A-Swinging” –  Stand on a mat with your legs shoulder-width apart.  Hold a medicine ball overhead with your arms extended.  Keeping your arms extended the whole time, trace a clockwise circle with your hands.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.

B) The “What’s That Between Your Legs?” – Stand on a mat with your legs shoulder-width apart.  Hold a medicine ball overhead with your arms extended.  Squat down as you swing your arms and the medicine ball in between your legs.  Swing your arms back overhead as you stand up.  Repeat nonstop for 30 seconds.

C) “All Hail The Mighty Medicine Ball” – Stand on a mat with your legs shoulder-width apart. Bend your elbows and hold a medicine ball in front of you at chin-height.  Squat down, still holding the medicine ball at chin height.  Keep your back straight as you squat.  Try to stick your chest and ass out as much as possible.  In an explosive motion, return to standing and bring the medicine ball straight overhead with your arms fully extended.  Return the medicine ball back to chin-height.  Repeat 10x.

Circuit 2 – Do 3x Through

D)  “This Chair Is So Uncomfortable” – Begin by standing with your back to a wall.  Pin a balance ball between your back and the wall behind you.  Hold a 5lb weight in each hand.  Lower your torso to roll the ball down until your knees are bent at a 90 degree angle.  You should look like you are sitting on a chair, except there is no chair there. Oh yeah, I went there.  While holding this position, hold your hands with your palms facing the ceiling and bend your elbows to bring the weights in towards your chest.  Repeat 10x without getting up from your “chair” pose.

E) The “One-Legged Lunger” – Stabilize a balance ball by placing it in the corner of a room.  Stand facing away from the balance ball.  Bend your right knee to rest your right foot on the balance ball behind you. Move your left foot out in front of you.  Holding a 5 lb weight in each hand, slowly bend your front knee to go into a lunge.  Keep your back straight and try not to let your knee go past your toe.  Slowly straighten your front knee to stand up.  Repeat 10x.

F) The “Another Push Up? Really?” – Begin in a position as if you were going to do a pushup, except rest your feet and shins behind you on a balance ball.  Try to keep your body as flat as possible. (Keep that butt down!)  Bend your arms to lower into a push up.  Repeat 10x.

Circuit 3 – Do 2x Through

G) The “Balancing Act” – Begin by laying with your lower back on a balance ball.  Bend your knees so that your feet are on the ground in front of you.  Hold a medicine ball in both hands at your waist.  Lift your left leg up and simultaneously bring the medicine ball behind your head, keeping both arms extended.  Bring the medicine ball back overhead as you lower your leg back to starting position.  Repeat again by lifting your right leg.  Repeat 10x each leg, alternating legs.

H) The “Juggling Balls” – Begin by laying with your lower back on a balance ball.  Bend your knees so that your feet are on the ground in front of you.  Hold a medicine ball behind your head with outstretched arms.  Bring the medicine ball up overhead as you sit up on the ball.  Bring the medicine ball across your body and to the right side as you sit up.  As you lie down, bring the medicine ball back behind your head.  As you sit up again, bring the medicine ball across your body and to the left.  Repeat, alternating sides, 10x each side.

I) The “Oh Hey There, Abs.  I Forgot About You” – Lay on your back on your mat holding a medicine ball at your waist.  Keeping your feet together, lift your legs off of the ground until they are a 45 degree angle.  Raise your torso off of the ground also until a 45 degree angle.  Holding this position, touch the medicine ball to the floor to the right side of your body.  Then, quickly bring the medicine ball back across your waist and touch the medicine ball to the floor on the left side of your body.  Repeat 10x on each side as fast as you can.

Fitness Tip of the Day

If you have a desk job, focus on readjusting your posture throughout the day.  If you get in bad habits with your posture, you likely won’t be doing many exercise moves properly. Waa Waa. (Click here for added sound effect.)



Workout Girl



2 Responses to “The Total Body Makeover”

  1. heyyyy
    i love your workouts but i dont have equipment. could you create some workouts without equipment?

    Posted by kuda | December 20, 2011, 9:59 am
    • Hi Kuda! We already have! :) Check out this past workout that is equipment free:

      Additionally, the beauty of The Workout Girl is that all you will ever need to do ANY of our workouts are: free weights, a balance ball, and a medicine ball. The cost of this basic equipment is a lot less than a yearly gym membership…might be good to invest in some basic equipment so you can do all of our workouts at home. :) Enjoy!


      Workout Girl

      Posted by The Workout Girl | December 20, 2011, 10:05 am

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