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Workout: Total Body Light Workout

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Good morning! As most of you know, I love to workout in the morning. This way, I boost my metabolism all day long, feel productive and because I get my workout done early - I know nothing will pop up during the day to prevent me from training.

I woke up at 5 am today, ummm - not by choice. Our 4 year old magically ends up in our bed every night and I get woken up with her adorable little foot in my ear. Being the light sleeper I am, I am wide awake and get up. My husband is lucky - he can sleep through anything!

Here is my workout for today. Hope you try it and let me know what you think!

Have a Fit & Fun day everyone!

TODAY'S WORKOUT

Total Body Circuit

Estimated time: 40 minutes

Consult a physician before starting this or any exercise program.

Do entire circuit 2 times. 15-20 reps of each exercise using strict form.

  • Clean and Press: Place a light weight barbell or 2 dumbbells on the floor in front of you. Stand with your core tight, feet slightly wider than shoulder width apart. Shoulder blades retracted and pushed down. From this position, hinge at the waist, knees very slightly bent, bend over and pick the weight(s) up off the floor, exhale as you stand up and "clean" the weight up to chest level. In a fluid motion, press the weight overhead. The motion should be lift, clean, press. Hold a beat and return to starting position.
  • Push Ups: Support your body in a plank position, hands wider than shoulder width, core tight, head in a neutral position, on your toes. Lower down until your chest is a couple inches from the floor, exhale as you push up and straighten your arms. Repeat.
  • Bent over barbell rows: Hold a barbell or dumbbells in each hand, feet shoulder width apart, bend over until your back is almost flat, arms hanging straight down. Shoulder blades retracted and pushed down. From this position, "row" the weight upward, squeezing your shoulder blades together, hold, return to starting position. Tip: keep back flat and shoulder blades retracted through the entire motion.
  • Dips: support your body with an over hand grip on a chair or bench, feet on the floor, lower body off the bench. Lower your body until your upper and lower arm are at 90 degree angle, elbows going back not outward. Exhale as you push up back to starting position. Tip: make it harder and straighten your legs, balance on one leg or put a weight plate on your lap.
  • Standing EZ Curls: grasp an ez curl bar at a slighter wider than shoulder width with both hands, feet wider than shoulder width apart, knees soft, core tight. keeping the elbows in a fixed position, curl the weight up, hold a beat and return to starting position. Repeat 15 times.
  • Standing side raises: Hold a dumbbell in each hand, arms hanging at your sides, palms facing the outer thighs, stand with your core tight, feet slightly wider than shoulder width apart. Shoulder blades retracted and pushed down. From this position, exhale as you lift the weights upward, palms facing downward, tipping the weights forward as if you're pouring water out of a pitcher. Hold a beat, return to starting position.
  • Knee Raises: Hand from a pull up bar, no motion in your body. Exhale as you lift your knees to your chest, curling your trunk, hold. Return to starting position. Tip: no rocking.

Keep moving during your workout. Do squat jumps, jumping jacks or mountain climbers inbetween each strength training exercise.

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