Equipment: Chair and maybe a mat
Time: Approx. 35 minutes
Level: All. Push yourself but listen to your body.
Femme Fatale playlist included but you can make your own!
Download or print the Women’s Health version of the workout here: Sculpt a Lean Body
Before you start…
5 Minute Fit Villains Fast Warm Up
It’s easy, anyone can do it and you’re guaranteed to be workout ready in 5 minutes flat.
- 1 min. jog in place
- 1 min. jumping jacks
- 1 min. high knees (Standing straight, alternate bringing your knees up to your chest).
- 1 min. squats (30 seconds regular squats, 30 second wider squats)
- 1 min. jog in place
* Stretch before starting if you need to (specifically inner thigh & hip flexors), but don’t bring your heart rate all the way down. Stretching is more important after you’re finished.
Chichi Kix’s Modified Workout
This workout is VERY effective as a circuit. While the moves are awesome sculpters, but you can bust some extra calories by throwing in some cardio.
This is how I’d do this workout. All in, it takes about 35 minutes or so (plan on 10-12 songs if you’re making a play-list or use my Britney play-list below)
- Warm Up (3-5 minutes)
- Moves 1 & 2 (2 min)
- Jumping Jacks (1 min)
- Moves 3 & 4 (2 min)
- Jog or jump rope in place (1 min)
- Moves 5 & 6 (2 min)
- Jumping Jacks (1 min)
- Moves 7 & 8 (2 min)
- Jog or jump rope in place (1 min).
- **Repeat B. to I.
- Cooldown (5 min.)
1. Wall Pushups
Stand facing a wall with your arms extended in front of you, shoulder-width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet (a). Bend your elbows until your chest nearly touches the wall (b). Push back to the starting position. Do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace.
2. Standing Turnout
Place your hands on your support, feet in a narrow V. Extend your right leg behind you (point your toe to five o’clock), lifting your foot off the floor. Slowly lift your leg up and down by an inch for 30 seconds. Repeat, smaller and faster, for 30 seconds. Next, make small circles—as if your toe were tracing a quarter—for 30 seconds, then reverse the circles for 30 seconds. Repeat the entire sequence with your left leg (toe pointing to seven o’clock).
3. Scissor Curl
Lie on your back with shoulders and feet raised, right leg extended up, and hands behind knee. Slowly curl up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Next, bring your left arm up to your ear and curl for 30 seconds. Then reach your left arm toward your right ankle, curling for 30 seconds. Switch sides and repeat the sequence.
4. Parallel Extension
Stand next to your support, and extend your right leg in front of you, keeping your left knee slightly bent. Slowly lift and lower your raised leg by an inch for 30 seconds. Repeat, using a smaller, faster motion, for 30 seconds. Next, make small circles with your leg (as if your toe were tracing a quarter) for 30 seconds, then reverse the circles for 30 seconds. Switch legs and repeat the entire sequence.
Place your forearms on your support and rest your head on your arms. Lift your right leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds. Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Switch legs and repeat the entire sequence.
Sit with your knees bent, holding the backs of your thighs. Round your back and lower it toward the floor, contracting your core. Slowly curl down and up by an inch for 30 seconds. Then bring one arm up next to your ear and continue curling for 30 seconds. Switch arms and repeat. Finally, bring both arms to your ears and curl up and down for 30 seconds.
7. High V
Stand next to your support, feet in a narrow V. Rise onto the balls of your feet, keeping your heels glued together; bend your knees, bringing your butt down toward knee level. Slowly move down and up by an inch for 30 seconds. Repeat, smaller and faster, for another 30 seconds.
8. Wide Second
Stand next to the support, feet more than hip-width apart, toes turned out. Lower your body about six inches. Slowly move down and up by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. With knees bent, rise onto the balls of your feet, then lower your feet; continue for 30 seconds. Repeat, faster, for 30 seconds.
I’m LOVING the new Britney album, Femme Fatale. It’s filled with workout worthy beats & I can’t wait to buy it when it comes out. I put together my favorite tracks on a playlist for this workout. It’s about 35 minutes, but I know Britney’s not everyone’s cup of tea. Feel free to make your own playlist. I use Grooveshark to make mine. :)