The Total Body Toning Workout – The Workout Girl

The Total Body Toning Workout

Listen, I get it. We’re all busy people.  We have jobs.  We have friends and families.  We have appointments.  We have busy social calendars.  So, how can you make fitness a priority in all that chaos?  First, commit to have your workouts be part of your weekly routine.  Then, think outside the gym.  This total body workout gives you the flexibility to work out anywhere, whether it be your apartment or a hotel room.  You’re not tied to a gym.  Plus, it helps to tone your whole body, so you really get the ‘bang for your buck’ with just an hour of your day.  What I’m really saying is…you have no excuses!  So, get moving!

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:

-free weights (3 lb), medicine ball, balance ball

Circuit 1 – Do 3x through.

A) The “Jogging on Steroids’” – Begin by standing on your mat.  Jog in place for 30 seconds, except bring your knees as high up towards your chest as you jog.

B)  The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

C)  The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keeping your feet together, jump both of your feet to the right, back to the center, to the left, and back to the center.  Repeat nonstop for 30 seconds.  Feel the burn!

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Power Push Ups” – Begin in a position as if you are going to do a push up except your feet are resting on a balance ball.  Now do you 10 good push ups.  Keep your core tight to maintain your balance!

E) The “Sir Squat-A-Lot” – Begin by standing on your mat.  Hold a medicine ball straight overhead.  Now, do 12 good squats.  Don’t let your knees go past your toes!

F) The “Crab Walk” – Begin in a position as if you’re going to do a push up. (No weights this time!)  Move your right arm and right leg out as far to the right as you can, and then bring your left arm and left leg to the right until you are in starting position again.  Repeat across the room 3x, and then do one push up.  Then, repeat 3x more back across the room in the other direction until you are at starting position again.  Do one push up.  Repeat the whole exercise 3x through.

circuit 2

Circuit 3 – Do 2x through.

G) The “Ball Overhaul” – Lay on your back on your mat with your arms outstretched behind you holding a medicine ball.  Keeping your abs tight, sit up and bring the medicine ball overhead.  Touch the medicine ball to your left toes.  With control, bring the medicine ball back overhead and lower your torso to the ground.  Sit up again, but this time touch the medicine ball to your right toes.  Repeat, alternating legs, 12x each leg.

H) The “Reach Out And Touch Someone” – Lay on your back with your arms resting at your sides.  Keeping your legs together, lift both legs off of the ground until they are at a 90 degree angle to the floor.  Holding 3 lb weights, raise both arms in the air so that they are parallel to your legs.  Keeping your abs tight, lift your torso slightly off of the ground and reach with your right arm to touch your left toes.  With control, lower back to the ground, and then repeat by touching your left arm to your right toes.  Repeat nonstop, alternating sides and going as fast as you can, for 15x on each side.

I)  “Feelin’ The Pulse” – Lay flat on your back with your legs on the ground.  Rest your arms at your sides and hold a 3 lb weight in each hand.  Lift your legs and shoulders just a few inches off the ground.  Lift your arms so they are parallel to your legs.  Move your arms up and down for just an inch or two, nonstop, 30x.

circuit 3

Fitness Tip of the Day

Do you feel like you blow off too many workouts?  Find a friend with similar fitness goals, and work out regularly together.  You’ll feel guilty if you skip out on a workout and bail on a friend.  Plus, you can support each other so you finish all the way through. :)

xoxo,

Workout Girl

 

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