When gloomy winter weather is threatening to train-wreck your weight loss plan and freezing temps are tempting you to stay home, this no-gym slimming workout is the best way to lose weight!

Create your favorite workout play list and let the music move you.

1. 3-minutes of marching in place to get you warmed up

2. 2-minutes of squats: from standing with your feet slightly wider than shoulder width apart, hold your hands gently behind your head or out in front, squat towards a 90-degree angle.  Do 20 repetitions, then rest for 20 seconds, repeat until 2 minutes is up.

3. 2-minutes of push-ups: modified or full, keep your back straight, your core and booty engaged, don’t let your hips sag.  Do 5-10 repetitions slowly, then rest for 30 seconds, repeat until 2 minutes is up.

4. 1-minute of half-bridges: lie face up on the floor, bend your legs, bring your feet towards your rear keeping them facing straight ahead and about hip distance apart, activate your glutes and bring your hips into the air, with every exhale bring your hips higher into the air.  Do this for 1 full minute.

5. 2-minutes of metronome: this works your obliques, lie face up on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward on the floor. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.  Return to the starting position, then move your knees to the right side. Do 10 to 12 repetitions, then rest for 30 seconds, repeat until 2 minutes is up.

6. 2 minutes of jogging in place or jumping jacks

7. 2 minutes of balancing: from standing bring one knee up to a 90-degree angle and balance for one minute.  Switch to other side and repeat.  For added challenge close your eyes or do this while standing on a bosu ball.

8. 1-minute of chair pose sit-ups: lie face up on the floor with your knees bent to a 90-degree angle, bring your arms straight along your sides and reach forward bringing your shoulders and chest off of the floor, keep your neck relaxed as possible, draw small circles or pump your palms in the air with your hands.  For added toughness straighten your legs.

9. 1-minute of plank: Begin face down on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels.  Don’t let your hips sag and keep your core tight.

10. 1-minute of scissors: lie face up on the floor, with your hands under your booty to support your lower back, contract your lower abs and tighten your leg muscles, lift both legs up until they are about one foot off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Then open your legs out, and close them again, reversing the positions of the legs. Keep repeating this scissoring action, start with 5-10 repetitions, rest for 10 seconds and repeat.

11. 2 minutes of jogging or marching in place for your cool down.

Take some nice big deep breaths in and exhale fully, hydrate and smile knowing that you are well on your way to stronger more fabulous abs!

Have a great day!

Kardio Kate

Posted in Main at December 17th, 2009 by Kardio Kate
Tags: Weight loss, Work Out
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