This workout is the ‘Long Island Iced Tea’ of workouts…it has a little bit of everything. We’re mostly going to work the ‘3 A’s’ today: Abs, Ass, & Arms. So queue up that killer “Su-Su-Summatime Workout Jamz 4” playlist you made on your ipod because it’s time to get moving.
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 2-3x per week, in a month or so this will be easy.
-free weights (8 lb and 10 lb), balance ball, medicine ball
Circuit 1 – Do 3x Through
A) The “Starting Line” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes). Plant your arms, fully extended, and plant your left leg. Bring your right knee towards your chest with your right foot on the floor below your chest. Now, simultaneously jump your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest. Go as fast as you can, continuously, while alternating bringing each leg forward towards your chest. Repeat x 15 each leg.
B) The “Grip It ‘N Rip It” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes), except have your left arm wrapped around a 10 lb weight and your right hand on the ground. Lift the weight in your left arm as high as you can by bending at the elbow. (Your right arm should be planted on the ground). Lower the weight back down, stopping 1 inch above the ground, and then lift again. Repeat x 10, never letting the weight touch the ground. Then, repeat the same with the right arm (having your left arm planted on the ground).
C) The “Jump Up and Get Down” – Stand up straight with your arms straight out in front of you at shoulder height and your legs shoulder-width apart. Squat down. As you squat, pretend you are doing a “Booty Drop” in a rap video — your ass and chest should both be out as far as possible and your back should be straight. Then, jump up off the ground as you come up out of the squat. When you land on the ground, bend your knees and go back into a squat position. Repeat x 10.
D) “Balls to the Wall” – Stand up straight in front of a wall while holding 8 lb weights down at your sides, and wedge a balance ball between your back and the wall. Slide your torso down so your body is in the position as if you were sitting on a chair, the balance ball still wedged between your back and the wall. Your knees should be bent at a 90 degree angle and should be directly over your toes. While holding this position, bend both elbows to lift the weights up towards you and then return the weights to your side. Repeat 10x. (Note: Our celebrity fitness model is fairly inflexible and was unable to bend her elbows, but you should!)
E) “More Ball Handling” – Move the ball away from the wall into the middle of the room. Clasp your hands together in front of you at nose height and bend over the ball until your clasped hands and forearms are resting on the ball. Now, move your feet and legs back behind you until your body is completely flat (or as flat as you can! get that butt down!) and all your weight is supported by your forearms on the balance ball and your toes behind you on the ground. Tip: Keeping your core tight will help keep your balance. Hold this position for just 30 seconds. NOTE: If this exercise is too hard, you can modify it by stabilizing the ball in the corner of the room.
F) The “Buns O’ Steel” – Stand up straight with 2 8-lb weights on the ground at your feet. Squat down (ass and chest out! back straight!) and grab a weight in each hand. As you come up out of the squat, lift both weights to just above shoulder height. Once you’re in full standing position, push both weights straight up overhead. Then return the weights back to just above shoulder height, squat back down and return the weights to the ground. Repeat x 10.
G) The “Twist ‘N Shout” – Lay on your back on your mat, holding a medicine ball at your chest with both hands. Lift your feet, head, and chest slightly off the ground, and hold this position. As fast as you can, touch the weight to the ground on your right side and then on your left. Repeat 10x each side.
H) The “Reach Out and Touch Someone” – Lay on your back on your mat with your right knee bent and your right arm straight up at a 90 degree angle to the floor. Sit all the way up and then lay back down, keeping your arm at a 90 degree angle to the floor the whole time. Repeat x 10 and then switch and do the same thing with your left knee bent and left arm raised at a 90 degree angle to the floor.
I) The “Can’t Push Me Down” – Lay on your back on your mat with a buddy standing behind your head. Hold your buddy’s ankles. Keeping your legs together, lift your legs up so that they are a 90 degree angle to the floor. Have your buddy then push your legs (not TOO hard!) down and to the right. Without letting your legs touch the ground, lift them back up so that they are at a 90 degree angle to the ground. Now have your buddy push your legs down and to the left. Without letting your legs touch the ground, lift them back up. Repeat 10 x to each side. (If you’re working out solo, lay on your back with your hands at your sides. Lift your legs up so that they are at a 90 degree angle to the ground, and then lower them to a few inches off the ground. Repeat x 20.)
If you’re feeling sedentary at work, take the stairs instead of the elevator next time, or go for a walk outside during your lunch hour.