Who's Ready for a Workout??

You ready?  Su-weeet!  Read through everything first to make sure you've got everything at the ready!  The main workout here should only take about 7 minutes to complete, so you can do it 3 times plus the warm up and stretch after and STILL be done in a cool 30.  If you don't have 30 then gimme what you got, this is designed to be a quick all body blast that you can customize whether you have 10, 20, or 30 minutes to spare!  And for the record, if you do it 3 times in one day but NOT in a row, that's okay too!

First things first, let's get your blood pumpin'...

JOG IN PLACE for 3 minutes...doesn't need to be exact, just glance at the clock...we're just letting your body know something's comin'....and what's coming is----

50 SQUATS.  Yes 50...shut up and do it...keep a decent pace, your heart should be working and your breath should be a little more 'huffy puffy'

HAVE I TOLD YOU LATELY THAT I LOVE YA??  YOU ROCK! 

Got yourself a set of dumbbells??  If not find something to substitute, two (full) water bottles or two gallon jugs of something (sealed up, let's not make a mess) will do the trick.  Ready?

ONE LEGGED BENT-OVER ROW  Here's how-- Stand on your RIGHT FOOT, bend at the waist, extend your left foot behind you.  Make sure your back is straight, not hunched.  Holding a weight in each hand, slowly bring the dumbbells towards the sides of your ribcage, bending your elbows and keeping your arms close to your body.  Be sure to concentrate on squeezing your shoulder blades together as you lift.  You are using your BACK to pull the weight up, NOT your arms.  Here's how I want you to count as you lift--

TWO COUNTS-bend elbows and bring weights to body
ONE COUNT-hold at the top and squeeze through your back
THREE COUNTS-slowly lower the weights back to start

Got that?  6 COUNTS TOTAL for each repetition.  It's all about quality people, trust me :)  Repeat 10 times, then switch legs (LEFT LEG on floor, RIGHT in the air) and repeat 10 more times.  My weights were in the car and I was on my way out to teach a bootcamp, so I used diced tomatoes :) Sorry these pics aren't the best, I had my son take them right before I had to leave!

 ****BALANCE TIP- Find a focal point to look at on ground and concentrate on that spot.  If your balance is terrible just do the best you can, it will get better.  As we age, balance becomes more and more important and (think about all the elderly who fall and break a hip), and it will continue to worsen, so if your balance stinks now, it is not going to get better on its own, but it will get more dangerous...so for the love of God just keep at it, okay??  ****

KNEE-UPS-  Put your arms out in front of you about waist high and jog, only lift your knees up so they hit your hands each time...60 TIMES TOTAL, which means you will "knee up" each side 30 TIMES, alrighty??  You will probably hate this more than the squats...but think about the fact that bathing suit season is looming....

 20 CHAIR PUSH UPS- Find yourself a sturdy chair, face it towards you (the back of the chair is FURTHEST from you) hang on to the edges of the seat and do 20 push ups.  If you are worried about the chair sliding push it against a wall.  Lower down for ONE count, up for TWO.

20 JUMPING LUNGES-  Place yourself in a lunge position, right foot in front, left in the back, knees bent,  front knee doesn't go over front toe.  Now JUMP and switch feet in the air so you are in a lunge again, only leading with the left now.  20 TIMES TOTAL, which of course is 10 each side.  Yeah, this isn't likely to be one of your favorites either...but I sure bet you will like the way your jeans fit if you push through it!

20 AB CRUNCHES ON CHAIR- Get your chair again, sit on it sideways so your shoulder is against it's back.  Scoot your (soon to be) fine booty to the edge of the seat, lean back until you feel your abs engage (tighten, if you will) and grab the seat with your hands.  lift legs off the floor and slowly bend legs and bring your knees toward your chest as you move your upper body forward.  It's like a scissor motion-- upper and lower body come together as you bend your knees, and then they seperate as you straighten your legs back out and lean back.  Move slowly, these aren't meant to be done rapid fire, even though I know you'd love to get it the heck over with FAST...don't hold your breath.  20 TIMES.  ****Note:  If you find the chair uncomfortable or don't have a chair that works well for this, you can modify it and do it on the floor, just put your arms on the floor behind you! ******

Now go back to the one-legged rows and do it again! 

Here it is without the descriptions to make it easier to follow once you know what you are doing:

Warm up:
JOG IN PLACE- 3 MIN.
SQUATS- 50x

Main Workout:
ONE-LEGGED ROW 10x EACH LEG (one side at a time, not alternating!)
KNEE UPS 60x
CHAIR PUSH UPS 20x
JUMPING LUNGES 20x
AB CRUNCH ON CHAIR 20x
REPEAT 2 more times!

Don't forget to drink water and stretch afterward :)

So??  Did you do it???  How do you feel?  Stick with me, I promise it will be worth it!  I'm working on a little somethin' somethin' about fat to show y'all...