You Can’t Get The Butt You Want By Sitting On The One You Have – The Workout Girl

You Can’t Get The Butt You Want By Sitting On The One You Have

I know you’ve worked so hard to create that perfect ‘butt groove’ in your couch cushion.  It’s hard to resist the couch’s allure when your nearly full DVR seems to be calling out to you…luring you closer and closer to your remote.   But I can see it on your face…the sheer anguish of having to make such a tough decision.  Do you avoid the couch and break a sweat, or do you give into your inner demons and succumb to the almighty temptress they call, ‘DVR?’   OMG.  What to do?!?  And that’s when you realize…you can work out in your living room WHILE watching your DVR.  Aha!!!  Phew, thank goodness I was here to diffuse this crisis for you.  Now go catch up on ‘Mad Men’ while you tone that ass.

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:

-nada! just you! :)

Circuit 1 – Do 2x Through

A) The “Sideways Strutter” –  Begin by standing on your mat with your legs shoulder-width apart.  Extend your arms out in front of you at shoulder-height.  With control, squat down (chest out! stick your butt out!).  As you come up out of the squat, kick your right leg out to the side.  With control, return your right leg to the ground and lower into a squat.  As you come up out of the squat, kick your left leg out of the side.  Return your left leg to the ground and lower into a squat.  Repeat 10x each leg, alternating legs.

B) The “Limbo Bar” – Begin by standing on your mat with your legs shoulder-width apart.  Pretend there is a limbo bar being suspended at shoulder-height perpendicular to where you stand.  Squat down and take a large step sideways to go ‘under the limbo bar.’  With control, return to standing.  Squat down again and take a large step to go ‘under the limbo bar’ in the opposite direction.  Repeat 10x, back and forth under the imaginary limbo bar.

C) The “Plie Party” – Begin by standing on your mat with your legs wider than shoulder-width apart.  Point your toes away from each other at a 45 degree angle to where you are facing.  Extend both arms in front of you at shoulder-height.  With control, lower into a squat.  Yes, more squats.  Repeat 10x.  Feel the burn!!!!  It’s OK though, because you should be so distracted by your TV right now that you hardly notice that you’ve done a gazillion squats.


Circuit 2 – Do 2x Through

D)  The “Oh, You Want To Sit Down, Do You?” – Begin by standing in front of your couch, facing away from it.  Extend your arms in front of you at shoulder-height.  Lower down to just above the couch cushion, and then return to standing without sitting down. (Sucker!)  Repeat 10x.

E) The “Backwards Boogie” –  Begin by standing on your mat.  Place your hands on your hips.  Plant your right foot, bend your right knee, and take a giant step backwards with your left foot.  Don’t let your right knee go over your toe.  Push through your right heel to return your left leg to standing.  Repeat 10x on the same leg, and then repeat 10x more on the other leg.

F) The “Feel My Pulse” –  Begin by standing behind your couch, facing the same direction as your couch faces.  Lean your torso forward and rest your forearms on the back of the couch.  Lift your left leg behind you as high as possible.  ‘Pulse’ your leg behind you by lifting and lowering it by only one inch 15x.  Then switch legs and pulse your right leg behind you 15x.




Circuit 3 – Do 2x Through

G)  The “Up The Ante” – Lay on your left side on your mat.  (Don’t worry – you should still be able to watch the TV on your side.)  Rest your right leg on top of your left. Lift your right leg up as high as you can, and then lower it to just above your left leg.  Repeat 15x, and then flip onto your right side and repeat 15x more with your left leg.

H) The “Over/Under” – Lay on your left side on your mat.   Bend your right to rest your right foot on the ground in front of you.  Your right leg should cross over your left leg, which is resting on the ground.  Now, lift your left leg (the lower leg) off of the ground and lower it down to just above the ground.  Repeat 12x, and then flip onto your right side and repeat 12x more with your right leg.

I) The “Where’s My Chair?” – Begin by standing on your mat.  Raise your arms overhead and angle them slightly forwards at a 45 degree angle.  With control, lower into a squat so it looks like you are sitting on an invisible chair.  Hold this position for 10 seconds.


Fitness Tip of the Day

Try to incorporate at least one serving of vegetables or fruit in every meal.

 

xoxo,

Workout Girl

 

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