The Total Tone Up – The Workout Girl

The Total Tone Up

Get that sparkly dress ready, because New Year’s Eve is around the corner! Let’s squeeze in a total body workout that will have you strutting your stuff to ring in 2018!

Know Before You Go

Dance around to 3 of your favorite songs in your living room to warm up for this workout.  Drink water during commercials to stay hydrated, and stretch for 10 minutes after the workout.

Equipment:

-Nada! Just you! See? You really have no excuse not to do this workout.

Circuit 1 – Do 3x

A) The “What The Dip?” –  Begin by sitting on the edge of the couch cushion, with your hands at your sides.  Bend your knees at a 90 degree angle with your feet on the floor.  Scoot your butt off of the couch, supporting your weight on your hands and feet.  Dip your butt a few inches below the couch level.  With control, raise back up to couch level (but don’t sit on the couch!).  Do 10 dips.

B) The “Gettin’ Low” – Begin by standing with your arms outstretched in front of you at shoulder height.  Stick your butt out as far as you can and squat down.  With control, return to standing.  Do 10 squats.

C) “Good Ol’ Fashioned Jumping Jacks” – 10 jumping jacks.  You know what to do.


Circuit 2 – Do 3x.

D)  The “Scissor” – Lay on your side with one leg resting on the other.  Lift your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to just a few inches above the resting leg.  Repeat 5x, and then flip onto your other side and repeat 5x more with the other leg.

E) The “Lunge-A-Thon” –    Begin by standing with one leg in front of the other.  Keeping your back straight, lunge down 5x.  Don’t let your knee go over your toe.  Switch legs and repeat 5x more.

F) The “Bees’ Knees” – Stand with your legs shoulder-width apart.  Bend your left knee and bring it up to your chest as high as you can.  In an explosive motion, return your left foot to the ground and jump to bend your right knee up to your chest.  Repeat, alternating knees, 10x each leg.


Circuit 3 – Do 3x.

G) “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except your knees are on the ground.  (This makes the push ups easier! Woohoo!)  Do 10 push ups.

H) The “Party Pilates” – Begin in a position as if you’re going to do a push up, except rotate your body to the right so that all of your weight is resting on your left hand and your left foot.   Your right leg should be resting on your left leg and your right arm should be extended towards the ceiling.  Hold this sideways plank for 5 seconds.  Return to push up position and rotate to the left side and repeat, holding for 5 seconds.

I) The “Accordian” – Begin by laying on your back.  Lift your shoulders and your legs slightly off of the ground until you feel that your abs are engaged.  Extend your arms out at your sides, keeping them off of the ground.  Simultaneously bend your knees and crunch your torso in towards your knees.  With control, straighten your legs and lower your torso until they are a few inches above the ground.  Do 10 crunches, never letting your shoulders or legs touch the ground.




 

xoxo,

Workout Girl

 

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