This Workout Will Make You Say OMG – The Workout Girl

This Workout Will Make You Say OMG

If you think that changing the channel on your remote is exercise, you’re about to get a rude awakening.  I’m not going to try and sugarcoat this….this workout is going to kick your ass.  Big time. BIG time.  Yep.  And sorry, there’s no slacking through this either.   You’re going to break a sweat whether you like it or not.  Your DVR will still be waiting for you after you’re done.  …And your ass will be thanking you later.

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 and rock out to 3 of your favorite Lady Gaga jams.  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 helluva lot easier.

Equipment:

-free weights (3 lb, 5 lb, 8 lb)

Circuit 1 – Do 3x Through

A) “The Twist ‘N’ Shout…In Pain” –  Begin in a position as if you’re going to do a push up, with your hands and toes on the ground.  Try to keep your back as flat as possible.  Wrap your right hand around a 5-lb weight.  Slowly bring your right hand off the ground and rotate your body to the right until you are facing the wall and all your weight is resting on your left foot and your left hand.  As you rotate, bring your right arm (holding the weight) up overhead towards the ceiling.  Bend your elbow to a 90 degree angle to bring the weight down, and then straighten your arm again to lift the weight.  Rotate back to starting position and simultaneously bring the weight back to the ground.  Repeat 10x, and then repeat 10x more with your left side.

B) 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.

C) The “OMFG” – Stand in front of the back of a chair, with the chair facing the same way you are facing.  Hold onto the back of the chair with both hands.  Keeping your feet shoulder width apart, bend your knees to a 90 degree angle as if you were sitting on an imaginary chair.  Straighten your legs only by an inch or two and then return to your “imaginary chair.”  Repeat constantly 20x, and then lift your heels so that you are only on the balls of your feet and repeat 20x more nonstop.  Feel the burn!!!  Remember you should only be moving up and down a couple inches with each rep.




Circuit 2 – Do 3x Through

D)  The “Think I Can’t Kick Your Ass With 3 lb Weights? Watch Me.” – Begin by laying on your stomach on your mat with your arms outstretched in front of you.  Wrap your hands around 3 lb weights.  Simultaneously lift your arms and legs off of the mat.  Keeping your arms and legs in the air, move your hands away from each other until your arms are at your sides, and then bring them back so your hands meet in front of you.  Keep your arms straight as you do this.  Return your arms and legs back to the mat.  Repeat 10x.

E) The “Touch Your Toes” – Lay flat on your back with your legs on the ground and your arms outstretched behind your head.  Hold 3 lb weights in both hands.  Bring your arms up over your head to meet your feet as you lift your legs to a 90 degree angle.  Slowly lower back down to starting position.  Repeat 15x.

F) “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 – Do 3x Through

G) The “OMFG 2.0” – Begin in a position as if you were going to do a push up.  Jump both of your feet up towards your hands.  Lift your hands off of the ground and jump straight up with your arms outstretched overhead.  As your feet land on the ground, squat down to bring your hands to the ground and jump your feet behind you to return to starting position.  Repeat 10x.

H) The “Bikini Body Builder” – Begin in a position as if you were going to do a push up, except wrap  your hands around 8 lb weights.  Bend your right elbow to bring the weight up towards your chest.  Return the weight back to the ground.  Repeat with your left arm.  Keep your back flat the entire time.  Repeat 10x each arm.

I) “Ballerina Workout Girl” – Stand with your feet together with your toes pointing outwards on a diagonal.  Bend your knees and squat as low as possible.  Keep your back straight and stick your chest out.  Repeat 12x.




Fitness Tip of the Day

Break out of your usual routine this weekend…do a new activity.  Hike, bike, swim, rock climb, ski, snowboard, hit the dance floor… you get the idea.

 

xoxo,

Workout Girl

 

Discussion

Trackbacks/Pingbacks

  1. […] morning. No more outter knee pain (phew.) Woke up and did a Workout Girl circuit. Loved this […]

    oy. | Shan on the Run - January 24, 2012

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