The Valentine’s Day Party Dress Workout – The Workout Girl

The Valentine’s Day Party Dress Workout

Valentine’s Day is just around the corner.  For some of you, this means you want to look hot for your man.  For others, this means you want to look hot because you love yourself and want the world to know it. :)  Maybe it’s even a little bit of both.  Whatever the reason, this Valentine’s Day, tone up your legs with this workout and rock a hot, sexy dress like no other.  Go get ’em, girl.

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 easy peazy.

Equipment:

-free weights (5 lb, 10 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A)  The “Pick Me Up” – Begin by standing with your legs shoulder-width apart in front a 10 lb resting on the floor.  Lower into a squat and pick up the weight with both hands.  As you return to standing, bend your elbows to bring the weight into your chest.  As you lower into a squat, return the weight to the ground and pick it back up.  Repeat 12x.

B) The “Lunge It ‘N Love It” – Begin by standing on your mat.  Step forward with your left foot and lower into a lunge.  Don’t let your knee go over your toe.  As you lower into a lunge lift 5 lb weights straight over head.  Return to standing.  Then, step forward with your right foot and lower into a lunge.  Again, raise the weights overhead.  Return to standing.  Repeat 12x.

C)  The “Bees’ Knees” – Begin by standing on your mat with your legs shoulder width apart.  Hold a medicine ball in both hands and raise your hands overhead.  As you lower your hands down, lift your left knee into your chest to meet your hands.  Raise your hands overhead as you bring your left foot to the ground.  Lower your hands down and lift your right knee into your chest.  Repeat nonstop as fast as you can, alternating legs, 15x each leg.

Copy of circuit 1

Circuit 2 – Do 3x Through

D)  The “Peeing Dog” – Begin on all fours on your mat.  Knees should be bent on your mat.  Stack your shoulders over your wrists.   Keep your back flat.  With control, extend your left leg out to the left and lift your leg up towards the ceiling.  Bend your left knee to return your left leg to starting position on your mat.  Repeat 12x, and then repeat 12x more with the right leg.

E) The “Balance Buster” –  Begin by standing facing the bottom step of a flight of stairs.  Now rotate 90 degrees clockwise so that your left foot is parallel to the step.  Bend your left knee to place your left foot on the bottom step.  Stand up on the step on just your left leg and find your balance.  Your right foot should be suspended in the air.  With control and maintaining your balance, bend your left knee until your right foot lowers to just above the ground.  Then, slowly straighten your left leg so that you are again standing on one leg on the step.  Repeat 12x, and then switch legs and repeat 12x more.

F) The “Da Dip” – Begin by standing facing away from your couch or a sturdy chair holding 5 lb weights.  Bend your left knee to place your left foot on the couch/chair behind you.  Place your hands on your hips.  Bend your right knee to lower into a lunge.  Then, straighten your knee to return to starting position.  Keep your left foot on the couch/chair the whole time.  Repeat 12x, and then switch legs and repeat 12x more.
Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Ski Jump” – Begin by lowering into a squat.  Don’t let your knees go past your toes.  Stick your chest out, and keep your back straight.  In an explosive motion, jump up with both feet to the right.  As you land, lower into a squat.  In an explosive motion, jump up with both feet to the left.  As you land, lower into a squat.  Repeat 12x, jumping side-to-side.

H) The “Ball Haul” –  Begin by standing on your mat with your feet wide apart.  Hold a medicine ball in both hands straight out in front of you at shoulder height.  Lower into a squat.  As you squat, slowly bring the medicine ball down so you are holding it between your legs.  As you return to standing, bring the ball up to straight out in front of you. Repeat 12x.

I) The “Steamroller” – Begin by standing with a balance ball situated to the left of you.  Lower into a squat and place your left leg on the balance ball.  With control, use your left leg to pull the balance ball in towards your body and then push it back away from your body.  You should be lowered in a squat the whole time.  Repeat 12x, and then repeat again with your right leg and the balance ball on your right.
Copy of circuit 3

Fitness Tip of the Day

Want a total body transformation? Couple my strength training workout with one of these cardio-intensive workouts.

 

xoxo,

Workout Girl

 

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