Sexy Sculpt Workout

Hi everyone,

I have tomorrow's workout for you!  I had to change up my workout schedule a little this week because work pretty much hijacked all of my time these last couple of days!  But it was just as well because my muscles are still sore from the Glute Blaster Workout!  So check the schedule again for the changes if you are working out with me.  I hope you are because you will see results!  My lower abs are starting to form the most awesome "V" and I have so much more definition in my arms than I did a few weeks ago!  I was so happy to lose 40 lbs, but now I'm excited to sculpt and tone my body.  I was worried that I would slip back into bad habits and here I am excited with new challenges.  I think that it is important to keep setting challenges in front of yourself.  Your personal challenges can serve as a great motivator to work out and move your body.  I would love to hear about your personal goals and challenges for your body in the comments section. :)  You can also leave your scores for the workout.  A little competition among friends can always make a workout more interesting!  I will post my scores by the end of the day so check back and see how your scores compare to mine.

Prepare for some sexy sculpting and toning to take place with this workout.  Push yourself as hard as you can, but make sure to listen to your body, maintain proper form, and drink a lot of water!  And always remember to keep your abs and core tight throughout every movement.  Focus your mind on how every movement feels--start to forge a connection between your body and mind.

Enjoy the workout and, more importantly, enjoy the rewards of your hard work!

Monica

Sexy Sculpt Workout

Circuit #1-Set your Gymboss Interval Timer for 6 rounds of 10 and 50 seconds.  Rest for 10 seconds and then work at your maximum intensity for 50 seconds.
1. Standing Kickback--left leg
2. Standing Kickback--right leg
3. Straight Leg Pullover Crunch

Tabata Jump Rope-Set your interval timer for 8 rounds of 10 and 20 seconds.  Rest for 10 seconds and jump rope for 20 seconds at your max intensity.

Circuit #2-Set your interval timer for 6 rounds of 10 and 50 second intervals.
1. Tricep Dip
2. Reverse Push Up
3. Roundhouse Kick

Tabata Jump Rope-Set your timer for 8 rounds of 10 and 20 seconds.

Circuit #3-Set your interval timer for 6 rounds of 10 and 50 seconds.
1. Knee Raise
2. Side to Side Push Up
3. V Crunch

The Exercises

Standing Kickback

Stand with your heels together and toes out, rotating from your hips, abs pulled in, spine lengthened, and arms reaching overhead in a "V" positiong.  Drop your shoulders back and down andlift your chest.  Standing on your left leg, lift your right foot and place it behind your left knee.  Then extend your leg to the back with your knee bent adn leg turned out.  Maintain your arms over your head in the "V" position. 

Straight Leg Pullover Crunch

Lie flat on your back and extend your legs out in front of you and keep about a foot up off the floor.  Holding light weights, extend your arms behind your head, about a foot up off the floor.  Keep your abs tight.  Exhale and contract your abs to raise your legs and arms toward the ceiling.  Inhale and use resistance to lower your body back down to starting position. 

Tricep Dip

Hold yourself up on your dip bar.  If you don't have a dip bar, you can use a chair as shown above.  Keep your elbows in toward the center of your body and inhale as you lower your body toward the floor.  Exhale and push your body back up.   

Reverse Push Up

Hold your body up in the air, with your arms at a 90 degree angle, and keep your legs at a 90 degree angle with your feet on the floor.  Inhale and lower your body toward the floor.  Exhale and pull your body back up to starting position.  

 

Roundhouse Kick

Stand tall with your feet a little wider than shoulder width apart.  Kick your foot in front of you as high as you can go and kick out to the side of your body.  Use your abs throughout this entire movement, especially your lower abs.  Alternate legs.

Knee Raise

Hold your body up on the dip station with your toes touching the floor.  Exhale and contract your abs to pull your knees up toward the ceiling, as high as you can go.  Inhale and lower your toes back down to the floor.  If you would like an added challenge, you can keep your feet off the floor throughout the movement.

Side to Side Push Up

Get into the push up position.  Inhale and lower your chest to the floor.  Exhale and raise your body back up.  Keep your core tight throughout the movement.  Walk one step to the left.  Do one push up.  Walk one step to the right.  Do one push up.  Keep repeating.

V Crunch

Lie on your back, contract your abs, and lift your upper and lower body up off the floor about 6 inches, so that your lower back and glutes are the only part of your body touching the floor. Exhale and contract your abs, pulling your body up in a "V" shape.  Inhale and lower your body back into the starting position. 

Monica's Scores:
Standing Kickback (left leg): 28, 28
Standing Kickback (right leg): 29, 29
Straight Leg Pullover Crunch: 16, 17
Tricep Dip: 16, 15
Reverse Push Up: 17, 16
Roundhouse Kick: 41, 43
Knee Raise: 20, 15
Side to Side Push Up: 12, 11
V Crunch: 23, 26


Get Your Equipment Here:

Click Here to buy your dip station.

 

Wacky'n Wing'n It Workout

Hey everyone,

So I will admit I had a hard time focusing today.  I tried to write down some exercises to do for today's workout but I couldn't sit still!  Not only that, but I was definitely NOT motivated to move today.  So I decided to do something fun to spice things up.  I set my interval timer for 20 rounds of 10/20 intervals (that's only 10 minutes, folks!) and decided to make up my workout as I went along.  So I would rest for 10 seconds, hurry up and think up an exercise and then do that exercise for 20 seconds.  Then rest for 10 seconds, work for 20 seconds...you get the idea.  It was actually pretty funny because I was having a hard time coming up with another exercise right on the spot towards the end there! 

Well, here is what the workout turned into.  It was pretty fun and perked me up, so I hope you enjoy it too!

Oh, and I also did the Bodyrock.tv challenge today which was to do a handstand.  That was the first handstand I have ever done in my life!  I'm so proud! :)

Hope you enjoy the workout!
Monica

The Wacky'n Wing'n It Workout

Squat with Side Kick - 13

Start in the standing position.  Sit into a squat.  Stand back up then kick your right leg to the side.  Repeat with left leg.

Push Ups (on my knees) - 13

You don't have to do this on your knees.  For a more advanced exercise, you can remain in the plank position.  Keep your back in a straight line, core tight, hips up.  Inhale on your way down and exhale as you push up with your arms.

Core Splits (with the dip bar) - 12

Hold yourself up on the dip bar.  Contracting your abs, raise your legs up in a V position.  Lower your legs and lightly touch your toes to the floor.  Repeat.

Lateral Arm Raises (10 lb weights) - 8

Stand tall with your arms holding dumbbells at your side.  Raise your arms out to your side and then lower.

Bicycle Crunches - 30

Lie on the floor, hands behind your head and legs extended out in front of you.  Raise your torso, bringing your right elbow across your chest toward your left knee.  Simultaneously bend your left knee towards your right elbow.  Repeat on the opposite side.

Crunch with a V-Leg-Split - 10

Lie on your back with your legs extended straight up in the air.  As you sit up with your torso reach your arms in front of you and simultaneously split your legs.  Come back to starting position and repeat.

One-Legged Tricep Dip - 7

Hold yourself up on the dip bar.  If you are a beginner, you may leave both toes lightly touching the floor.  If you are intermediate, leave one foot on the floor and raise one leg.  If you are advanced bring both feet up off the floor.  Keeping your elbows close to your body, lower your body towards the floor.  Push back up and repeat.

High Knees - 45

Stand tall and use your abs to alternate lifting your knees as high as you can as fast as you can.

Burpees - 4

Stand tall.  Squat down to the ground and jump back into a plank position.  Do one push up and jump back into the squat.  From the squat, jump up reaching towards the ceiling.  Repeat.

Sleeping Crab - 5

Lie flat on your back.  Bring yourself up onto your left hand and right foot, reaching your right hand and left foot towards the ceiling.  Go back to lying flat on the floor and repeat with the opposite limbs.

Jump Lunge - 10

Start in a lunge position.  Power up through the legs and jump, landing on the opposite legs in a squat position.  Repeat as fast as possible.

Deep Squats - 10

Start in the standing position.  You may hold a dumbbell if you would like an added challenge.  Sit down into a deep squat being mindful not to let your knees go over your toes.  Push back up through your legs.  Repeat.

Bicep Curl (10 lb weights) - 11

Stand tall, shoulders back, core tight, holding two dumbbells in your hands down in front of you.  Exhale and curl the weights up towards your chest.  Inhale as you lower the weights back down to your legs.  Repeat.

Deadlift (10 lb dumbells) - 9

Stand tall with dumbbells in front of you.  Using your core and hamstrings to support your body, lower your upper body (straight back) towards the floor, letting your arms hang in front of you.  Tighten your hamstrings, the back of your legs, and rise back up to starting position.  Repeat.

Roundhouse Kicks - 17

Stand tall with your hands in fists in front of your face, as if you were going to box.  Using your core, kick your leg in front of your body and then out to the side.  Repeat with the opposite leg.

Shoulder Press (5 lb weights) - 15

Stand tall with your arms bent at 90 degrees at your side.  Straighten your arms above your head.  Repeat.

Core Splits - 9

Reverse Push Up - 9

Get underneath your dip bar and hold yourself up in a reverse plank position.  Exhale and lift your body up towards the top of the bar.  Inhale as you lower down and repeat. 

L-Sit - Hold as long as possible, rest, repeat

Burpees - 4

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