Midnight Madness V2.0 Workout

SmashleeWpg

Here's another midnight madness for all of you night shift people (and everyone else, too!). Equipment required is:

- jump rope & resistance tube
- pair of 3- to 5-pound dumbbells
- one 8- to 10-pound dumbbell
- stability ball

As always, the jump rope can be replaced by simply jumping without one, and weights can always be substitutted with canned goods or water bottles filled with water.

To complete the circuit, insert 30 seconds of rope jumping -- or other cardio, like jumping jacks -- after every two sculpting moves. Once you've completed all 10 moves, repeat the entire circuit. Twice more, if you're feeling that brave.
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Kickstand Squat

- Arrange jump rope in a circle on floor and stand in center with feet hip-width apart, elbows bent by sides so that hands are in front of chest.
- Step right leg out of circle and diagonally backward.
- Bend right knee about 90 degrees to lower into a squat as you hinge forward from hips and extend arms in front of you at shoulder level, palms down; left leg is straight, like a kickstand, heel on floor.
- Push off right foot to return to start. Do 15 reps or continue for 30 seconds. Switch sides, repeat.



Flye Bridge

- Lie faceup on floor with knees bent, feet flat, holding a 3- to 5-pound dumbbell in each hand with arms extended out to sides at shoulder level, palms up.
- Lift hips so that body forms a straight line from shoulders to knees as you bring extended arms up to make dumbbells nearly meet directly above chest, palms facing each other.
- Hold for 1 count, then lower to start.
- Do 15 reps.
- Jump rope for 30 seconds.


Weighted Swing

- Stand with feet wider than shoulder-width apart, toes turned slightly outward, holding a single 8- to 10-pound dumbbell in left hand in front of hips, palm facing in.
- Squat, keeping knees behind toes, and swing dumbbell back between legs.
- Quickly stand up, swinging left arm up in front of you at shoulder level. Immediately return to squat position.
- Do 15 reps or continue for 30 seconds. Switch sides, repeat.


Punches

- Secure center of resistance tube in a door at chest height and stand with back to door, holding a tube handle in each hand, elbows bent by sides so that fists are by shoulders, palms down.
- Stagger feet and keep hips square, then alternately punch left and right fists directly forward at shoulder height.
- Do 15 punches with each fist or continue for 30 seconds.
- Jump rope for 30 seconds.


Ball Pike

- Lie facedown on ball with thighs atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
- Slowly roll ball toward body as you lift hips, keeping legs straight, to form an inverted V. Make it easier: Bend knees in toward chest to roll ball toward you.
- Hold for 1 count, then slowly roll back to start.
- Do 15 reps.


Hopscotch

- Arrange jump rope in a circle on floor and stand to left of circle with feet hip-width apart (so that right leg is closest to rope), elbows bent by sides, hands clasped in front of chest.
- Hop right foot into center of circle, bending knee slightly, and bring bent left knee up toward chest.
- Push off right foot and hop left foot to just outside circle, bringing bent right knee up toward chest, to complete 1 rep.
- Do 15 reps or continue for 30 seconds.
- Jump rope for 30 seconds.


Balanced Biceps Curl

- Holding a 3- to 5-pound dumbbell in each hand, arms by sides, stand on left leg with right knee bent and lifted in front at hip level.
- Lower into a single-leg squat as you curl weights to shoulders.Return to start. Do 15 reps. Switch sides, repeat.


Rainbow Lunge

- Stand with feet hip-width apart and hold a single 8- to 10-pound dumbbell overhead with a hand on either end; bend elbows 90 degrees to lower weight behind head. This is start position. Make it easier: Beginners should use a 3- to 5-pound dumbbell.
- Lunge forward with left leg, bending both knees 90 degrees as you extend arms overhead, then lower arms to chest level in front of you.
- Push off left leg to return to start, bringing weight overhead, then bending elbows to lower it behind head.
- Do 15 reps. Switch sides, repeat.
- Jump rope for 30 seconds.


Squat and Row

- Secure center of resistance tube in a door at waist height. Stand facing door with feet hip-width apart, holding a tube handle in each hand; arms are extended and band is taut.
- Lower into a squat, bending knees 90 degrees, as you drive elbows directly behind you to pull handles toward chest.
- Return to start. Do 15 reps or continue for 30 seconds.


Core Twist

- Lie facedown on ball with shins atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
- Engage abs and spread feet about 1 foot apart atop ball.
- Keeping shoulders squared, slowly roll ball slightly to left and then right to complete 1 rep.
- Do 15 reps.
- Jump rope for 30 seconds.

DONE!!