Fit Villains: Selfish, Shameless, Sassy, Fitness.

Weekend Workout: Spring ‘Leaning’

Time to ‘lean’ house! This workout is a total body toner that will challenge your core, shoulders, back & booty while keeping your heart rate sky high. Expect to sweat.

Work through the 6 exercises back to back & add 30 seconds of cardio wherever you see a * (before & after the straight leg kicks, and before & after the standing oblique pulls). Make sure to stay hydrated & push yourself to complete each rep with proper form (quality over speed).

You’ll need: a set of dumbbells. 5-10lbs is recommended, but feel free to ditch OR boost your weights as required (I used 10 & 15lbs). You’ll also need a mat & a stop watch/timer.

How To Do It

1. Warm up for 5 minutes. Jog in place, jumping jacks, body weight squats, anything! Get your heart rate up and do some dynamic stretches before starting.
2. Complete the circuit, moving as quickly as you can with proper form. Keep breaks minimal & short, and try to flow from one exercise into the other.
3. Every time you see an asterisk (*), complete 30 seconds of the cardio component of your choice (high knees, jacks or jogging). Note: you can boost this to 60 seconds if you like.
4. Finish the circuit, rest 60 seconds & repeat 3 times. 

Finish it off with a stretch & you’re done!

Weekend Workout: Spring ‘Leaning’ Circuit!

Complete the exercises as listed in the photo above. Read the instructions for details and modifications before you start. Warm up for 5 minutes, then HIT it!

Tip: time yourself so you have a time to beat for next time! Take breaks after each circuit or as required.

A. Pushup ‘N’ Row - 12 Reps

Core, chest, back & shoulders

* This move can be done with or without dumbbells, and from the knees.

Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.

Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace and row on the other side. Repeat with the pushup.

B. & C. Chop ‘N’ Twist

Glutes, core, shoulders

*You can use a medicine ball or ONE dumbbell for this move. You can also do it with just your body weight.

Start in a squat position, booty back and knees over the tops of your toes. Holding your weight, ‘chop’ it over to your right foot, bringing it as low as you can while maintaining the squat. Chest open.

Raise up and press the weight over head to your left. You should feel a twist in your torso: keep your core tight the entire time. Lift the right foot as your twist to protect your back.

Repeat the ‘chopping’ & ‘twisting’ (like you’re putting something on a shelf). Engage your core throughout the entire move! 20 times per side. (if it gets hard, use a smaller weight).

D. Straight Leg Kicks

Core & legs.

*Stay on the balls of your feet and reduce your range of motion to modify. Keep a slight bend in the knee. Try to stay standing & avoid tilting back.

From a standing position, keep your legs as straight as possible, and kick them forward. Try to touch your toes with your alternate hand.

Stay on the balls of your feet and use your hips to drive the foot up. Only kick as high as you can while keeping the leg mostly straight (you can keep a slight bend at the knee if needed). Keep your back flat, chest open & core tight: it should feel like a crunch.

E. & F. Side Lunge ‘N’ Row

Glutes, thighs, upper back.

*You can drop the weights at any time & row with no weights.

Stand tall, letting your hands hang in front of you. Step your right leg into a side lunge, bending at the knee (FORM! Put your weight in the heel of your lunging foot and make sure those knees aren’t too far forward. Booty BACK).

Lunge, then lift your dumbbells into an upright row. Squeeze your shoulder blades, and bring elbows parallel (no higher) to the floor. Lower your arms and return to standing. Repeat 10 times per side.

G. Plank Twists

Shoulders, core

* While you can try this move from your knees, it may be easier on an incline. Place your hands on a bench, couch or chair.

Start in plank position, quads & core contracted. Keeping your shoulders facing the mat, draw your right knee into your left elbow, sweeping it across the body. Return to plank and repeat on the other side.

Avoid swaying as you pull the knee across. Keep your hips facing the floor and weight over your hands. Contract the quads & core to help with balance.

H. & I. Standing Oblique Pulls

Inner thigh, obliques

* Reduce range of motion. The knee doesn’t have to be pulled high to feel the contraction. Think about lifting your hip to your rib cage & crunching your obliques with each pull.

Start in a standing position, legs wider than hips width apart, and one leg straight while the other is slightly to the side. Raise your right arm up into the air and lower it as you lift the knee up past hip height. Point your knee out to the side as you lift. Replace & repeat on the same side.

Think quality over speed: feel each crunch & add speed once you have the form down. Try to stay upright throughout the move & keep your core braced.

Kill it!

Bonus Abs!

Complete the following circuit 2-3 times through after you’re done for a core blast. Click on the links for video demos!

1. 25 Bicycle Crunches
2. 1 Minute Side Plank (30 seconds per side)
3. 25 Scissor Lifts
4. 1 Minute Plank
5. 25 Hip Lifts

Get the gear.

Valeo Medicine Ball

Dumbbell Set - *DEAL*

Gymboss Interval Timer