We’re ‘bringing it on back’ with this throwback workout from 2012. It’s an oldie, but a goodie.
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 be a helluva lot easier.
-free weights (3 lb, 5 lb, 10 lb)
Circuit 1 – Do 3x Through
A) The “Lift ‘N Lower” – Begin by standing with your legs shoulder-width apart holding 5 lb weights at your sides. Keeping your arms fully extended, raise them out in front of you up to shoulder-height. Repeat 12x.
B) Repeat the “Lift ‘N Lower,” except raise your arms out to your sides instead of in front of you.
C) The “Raise The Roof” – Begin by standing with your legs shoulder-width apart holding 5 lb weights just above your shoulders. With control, lift the weights straight overhead and then lower to just above shoulder height. Repeat 12x.
Circuit 2 – Do 3x Through
D) The “Invisible Jump Rope’” – Begin by standing on your mat with your lets shoulder-width apart holding 3 lb weights. Pretend that the weights are the hands of a jump rope. Jump up and down just a few inches above the floor while simultaneously tracing small circles with the weights. Repeat nonstop for 30 seconds.
E) The “Ho Down” – Begin by standing with your legs shoulder-width apart holding 5 lb weights in between your legs. With control, bend your elbows outwards to bring the weights up towards your chest. With control, lower the weights back down. Repeat 12x.
F) The “Perky Chest” – Begin by standing with your legs shoulder-width apart and hold 5 lb weights in each hand. Extend your arms out to the sides at shoulder height. Bend both elbows at a 90 degree angle so that your fists are up towards the ceiling and your palms are facing forward. With control, bring both arms in towards your chest until both arms meet. With control, bring both arms back out towards your sides. Your elbows should be bent at 90 degrees the whole time. Note: Our fitness model has limited flexibility and was unable to bend her elbows at 90 degrees…but you should. Repeat 12x.
Circuit 3 – Do 2x Through
G) The “Just ‘Tri’ Me” – Begin standing on your mat with your feet shoulder-width apart holding 3-lb weights in each hand. Bend slightly at your waist so that your torso is slightly angled forward. Keeping your arms fully extended, push your arms a few inches behind you. Pulse your arms back and forth behind you just a span of a few inches. Repeat nonstop for 30 seconds.
H) The “Taking It Up A Notch” – Begin standing on your mat with your feet shoulder-width apart. Hold a 10-lb weight with both hands. Lift the weight up overhead and bend your elbows to lower the weight behind you head. With control, lift and lower the weight behind your head 12x.
I) The “Dippin’ It” – Begin by standing in front of a couch or sturdy chair. Place your hands behind you on the couch/chair and bend your knees. With control, bend your elbows to lower your body down and then straighten your arms to lift your body. Repeat 12x.
Fitness Tip of the Day
Love yourself enough to workout regularly! Your body deserves it.