We’re almost a full two weeks into 2014…Are you still sticking to your resolutions? Were your resolutions to be healthier and more fit in 2014? Yes? I thought so. Well, let me help you out. This workout will help work your muscles from head to toe. It is a total body workout to help you get 2014 off to a healthy start. What are you waiting for? Let’s do this.
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, 8 lb), medicine ball, balance ball
Circuit 1 – Do 3x through.
A) The “Jump On It” – Stand in front of a flight of stairs, at the base of the stairs. Jump with both feet onto the first step. As you land, lower into a squat. As you come up out of the squat, jump with both feet backwards back onto the ground. As you land, lower into a squat. Repeat 10x.
B) The “Tap Dancer” – Begin by facing the bottom step of a flight of stairs. Bend your left knee slightly to place your left toes on the step. In an explosive motion, jump to switch feet, so your left foot is on the ground and your right toes are resting on the step. Repeat nonstop alternating legs as fast as you can for 45 seconds.
C) The “Bikini Body Builder” – Begin in a position as if you’re going to do a push up, except your hands are wrapped around 8 lb weights. Keeping your abs tight, bend your right elbow to bring the weight up towards your chest. With control, lower your hand back to the ground. Repeat by bending your left elbow and bringing the weight towards your chest. Repeat, alternating sides, 12x each side.
Circuit 2 – Do 3x through.
D) 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.
E) “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.
F) “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.
Circuit 3 – Do 2x through.
G) The “Balancing Act” – Begin in a position as if you are going to do a push up, except wedge a balance ball between your hips and the ground. Then, simultaneously lift your right arm and your left leg. Hold for 2 seconds. Repeat 15x, and then switch to lift your left arm and right leg and repeat again.
H) 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.
I) The “Take Me Higher” – Begin by laying on your back on your mat with your arms resting at your sides. Hold a balance ball in between your feet in front of you. Lift your legs (holding the ball) as high off of the ground as possible. With control, slowly lower your legs until they are just above the ground. Repeat 12x.
Fitness Tip of the Day