Transform Yourself From Head to Toe – The Workout Girl

Transform Yourself From Head to Toe

It’s a New Year, so why not transform yourself into a new YOU?   Vow to eat just a little bit healthier, cut down on the sugar, nix the soda, and then tackle this head-to-toe heart-pounding workout like it’s your job.  Bada-bing, bada-boom.

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 (5 lbs, 8 lbs), balance ball, medicine ball

Circuit 1 – Do 3x through.

A) The “Take Me Higher” –  Begin by laying on your back on your mat with your arms resting at your sides.  Hold a balance ball in between your feet in front of you.  Lift your legs (holding the ball) as high off of the ground as possible.  With control, slowly lower your legs until they are just above the ground.  Repeat 12x.

B) The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

C) The “Rockin’ It” – Begin by standing on your mat facing your balance ball.  Bend your torso until your pelvis is resting on the ball.  Adjust your footing so that your body is completely flat, as if you are in a plank position at 45 degree angle to the floor. Bend at your waist towards the ball.  Keep your abs tight, and lift your torso away from the ball as high as it can go.  Your arms should be off of the ground as you lift your torso.  Repeat 15x.

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

D)  The “Vomit Inducer” – Begin by standing on your mat in front of a medicine ball.  Lower into a squat and place both hands on the medicine ball.  In an explosive motion, kick both of your legs behind you so that you are in a plank position (except your hands are still on the medicine ball).  Jump with both feet back towards the ball and return to standing (releasing your hands from the medicine ball).  Repeat 12x.  Feeling sweaty?

E) The “Bikini Body Builder” –  I have a love/hate relationship with this move.  Begin in a position as if you are going to do a push up, except your hands are wrapped around 8 lb weights.  Keep your butt down!  Your body should be as flat as possible.  Bend your left elbow to lift the weight towards your chest.  With control, return the weight to the ground.  Repeat with your right arm.  Repeat, alternating arms, 12x each arm.

F) The “Make It Stop!” – Start by laying down on your mat, holding a medicine ball behind your head.  Bring the medicine ball up over your head and to your right side as you sit up.  Bring the medicine ball back over your head as you lay down.  Repeat, bringing the medicine ball to your left side this time as you sit up.  Repeat 10 times each side.

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

G) “Drop It Like It’s Hot” – Do 15 lunges across the room while holding 5 lb weights overhead. Try to keep your back straight, and don’t let your knee go over your toe.

H) The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keep that butt down!  Your wrists should be under your shoulders.  Keeping your legs together, jump both of  your legs behind you to the right, then back to center, then to the left, then back to center.  Repeat nonstop for 30 seconds.  Feeling sweaty yet?

I)  “Girly Push Ups” – 12 push ups, except your knees are on the ground.  See? I cut you one break this workout.

Copy of circuit 3
Fitness Tip of the Day

Start 2016 off right! Here’s how to detoxify your body for a healthy start in the new year.

xoxo,

Workout Girl

 

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