The Total Body Transformation – The Workout Girl

The Total Body Transformation

So you want a heart-pounding, sweat-inducing, tough workout, eh?  The Workout Girl has delivered. This one is a doozy, so make sure you stay hydrated before, during and after this workout!

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, 5 lb, 10 lb), medicine ball

Circuit 1 – Do 3x through.

A) The “Souped Up Squat” –  Begin by standing on  your mat holding 10 lb weights at your sides.  With control, lower into a squat.  (Don’t let your knees go over your toes!  Stick your chest out and ass out!)  Slowly return to standing.  Repeat 12x.

B) The “Donkey Kick” – Begin on all fours on your mat with your knees and your hands on the mat.   Bend your elbows to lower onto your forearms, and clasp your hands together to form a triangle on your mat with your forearms and your hands.  Rest a 3 lb weight behind your right knee.  With control, lift your right leg up towards the ceiling as high as you can, balancing the 3 lb weight behind your knee the entire time.  With control, return your right knee to just above the ground.  Repeat 12x, and then repeat 12x more with the weight behind your left knee.

C)  The “Windshield Wiper’” – Begin by laying on your left side on your mat with your right leg resting atop of your left leg.  With control, raise your right leg as high as you can and slowly lower to just above your left leg.  Repeat 15x, and then flip over and repeat 15x by raising your left leg.

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

D)  The “Row Boat” – Begin by standing on your mat with your feet together holding 5 lb weights at your sides.  Bend at your waist so your torso is at a 45 degree angle to the floor, and slightly bend your knees.  Bend at your elbows to lift the weights up to your chest.  With control, lower the weights back to your sides.  Repeat 12x.

E) The “Throwback” –   Begin by standing on your mat with your feet together holding 5 lb weights at your sides.  Bend at your waist so your torso is at a 45 degree angle to the floor, and slightly bend your knees.  Bend at your elbows to lift the weights up to your chest.  With control, pivot at your elbows to fully extend your arms behind you.  Slowly pivot at your elbow to return the weights to your chest.  Repeat 12x.

F) The “Curl ‘N Whirl” – Begin by standing on your mat with your feet shoulder-width apart holding 5 lb weights at your sides.  Rotate your arms so your palms are facing the same direction as you are.  With control, bend at your elbows to lift the weights up towards your chest.  With control, slowly lower the weights back down to your sides.  Repeat 12x.

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

G) The “Scissor” – Begin by laying on your back on your mat with your arms resting at your sides.  Place a medicine ball under your tail bone.  Lift both legs until they are perpendicular to the ceiling.  With control, lower your left leg to just a few inches above the ground, and then lift your left leg to return it to be perpendicular to the ceiling.  Then, with control, lower your right leg to just a few inches above the ground, and then lift your right leg to return it to be perpendicular to the ceiling.  Repeat 12x each leg, alternating legs.  Keep your abs engaged throughout this exercise.

H) The “Rock ‘N Roll” – Begin in a position as if you are going to do a push up.  Bend your elbows so that your forearms are on the ground, and you are resting on your forearms instead of your hands.  All your weight should be supported by your forearms and your toes.  Keeping your feet together and both forearms on the ground, rotate your body to face to the left and tap your right hip on the ground.  Slowly rotate back to center.  With control, slowly rotate your body to face to the right and tap your left hip on the ground.  Slowly rotate back to center.  Repeat 12x each side, alternating sides.

I)  The “Reach Out And Touch…Your Toes” – Begin by lying on your back on your mat with your arms resting at your sides holding 3 lb weights.  Keeping your feet together, lift your legs until they are perpendicular to the ceiling.  Raise both arms (with the weights) until they are perpendicular to the ceiling.  Slightly raise your torso off of the ground and try to touch your left toes with your right hand (holding the weight).  With control, lay your torso back down on your mat.  Then, slightly lift your torso off of the ground and try to touch your right toes with your left hand.  Repeat 15x each side, alternating hands.

Copy of circuit 3
Fitness Tip of the Day

You are what you eat.  Your body is the only place you have to live, so treat it with respect and eat healthy foods!

xoxo,

Workout Girl

 

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