The Total Body Tune Up – The Workout Girl

The Total Body Tune Up

We’re all busy people. We have jobs to do; places to be, and people to see.  If you’re feeling like you’re in a time crunch and can’t get to the gym, check out this workout. It’s designed to exercise your whole body from head to toe, so you can maximize the 1 hour you have carved out for yourself during the day.  And the best part? You can do this workout from the comfort of your own home. Voila!

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 (8 lbs), balance ball

Circuit 1 – Do 3x through.

A) 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.

B) The “Lunge Love” – 15 lunges across the room while holding 8 lb weights.  As you lower into each lunge, lift the weights straight overhead.  Return your arms to your sides as you come up out of each lunge.

C)  The “Chair of Pain” – Begin by standing with your back against a wall.  Hold 8 lb weights with your arms resting at your sides.  Slowly slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Hold this position for 1 minute.

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

D)  The “Captain Crunch”  – Begin by sitting on a balance ball.  Slowly walk your feet out away from the ball, and slide your torso down so that your lower torso is resting on the ball.  Bend your knees at a  90 degree angle with your feet resting on the floor.  Cross your arms behind your head.  Keeping your abs engaged, slowly raise your chest up towards your pelvis.  Pretend there is an orange under your chin as you crunch up.  With control, lower your torso back on the ball.  Repeat for 20 crunches.

E) The “Elevator” – Begin by laying on your back on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet.  With control, lift your legs (and the ball) up towards the ceiling.  Slowly lower your legs until the ball is just above the ground.  Repeat 15x.

F) The “Roller Coaster” – Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, bring your knees in towards your chest.  As you move your knees, the balance ball will move closer to your chest as well.  With control, extend your legs again behind you so are back in starting position.  Repeat 12x.

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

G) The “Baby Maker” – Lay on your back with your knees bent and your feet on the ground.  Your arms should be fully extended, resting on the mat at your sides.  Supporting your weight on your feet and your arms, lift your butt and hips up off the ground.  Your head and upper back should stay planted on the ground.  Lower your butt down (approximately 4″) and lift back up.  Do not let your butt hit the ground.  Repeat as fast as you can x 20.

H) Without lowering your butt to the ground, repeat the “Baby Maker,” except move your hips around in a circular motion instead of lifting and lowering your butt.  Don’t let your butt hit the mat during this exercise.  Do 15 circles in each direction (clockwise and counter-clockwise).

I)  “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 10x each side.

Copy of circuit 3
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