Badass weight workout #1

I've got to say, I love these new workouts. They're relatively quick, they're broken down into three distinct sections which makes them feel less intimidating, and they make me feel really wrung out and virtuous by the end. I'm including the first one below, but a quick note re: the three sections first.

The first section in all three workouts is a power move -- it involves big muscle groups and about as much weight as you can handle, with as much recovery as you need between sets. The second section is a mini-circuit, using weights that are still a bit heavy but manageable enough to move through quickly; you get 30 seconds of recovery between each set. The third and final section is an all-get-out, go-for-it, swapping interval that's more about cardio than weights -- with just 15 seconds of recovery between sets. The end result? A weight workout with plenty of cardio that involves fast- and slow-twitch muscles to burn fat and increase metabolism while adding lean muscle (at least, hopefully that's what's happening). Regardless, these workouts are fun and I'm going to miss these when it's time to change up my routine.

Badass weight workout #1

1. Power move: free-weight squats

5 sets of 5 reps

As much recovery as you need between sets

Do some experimenting to see how much weight you can handle -- this should be at the very edge of what you can manage for 5 sets of 5 reps. Make sure your feet are spread far enough apart and keep your weight on your heels. Come down to a count of 4, getting as low as you can without sacrificing your ability to get back up, and come back up to a count of 2. For reference, I'm doing 105 pounds plus the bar, which weighs 45 pounds: 150 pounds altogether. My awesome husband Mike, who is doing these workouts with me, is doing 185 pounds altogether.

2. Mini circuit: bench press on the physio ball, single-leg squats, lat pulldowns

4 sets of 10 reps each

30 seconds of recovery between sets

• Bench press on the ball

Choose dumbbells that are heavy but allow you to do the movement efficiently and correctly (I do two 30-pounders; my husband does two 45s). With the weights in your hand, sit on the ball and slowly slide down until only your head and shoulder blades are touching it. Bring the weights overhead with straight arms, touching the edges together at an angle so there's a triangle of space between them. Lower arms to a 90º angle, tightening your shoulder blades as you go to keep the movement focused on your chest.

• Single-leg squats

Grab two dumbbells at a weight that's significant enough to feel the difference while you squat (I use 15s, hub uses 22.5s). Holding the weights at your sides, stand on one leg with the other foot resting on a bench behind you. Try to keep all the weight on the standing leg. Your posture should be upright, straight up and down, as if you're standing on two legs. Drop down into a squat, bringing your hip back and keeping weight on your heel -- not toes. Your knee should be somewhere between your ankle and your toes, not over your toes. Push your hips forward as you come back up, and keep your abs tight the whole time. Do all ten reps on one side first, then switch to the other.

• Lat pulldowns

Again, choose a weight that feels challenging but doesn't impact good form. This is a tricky move because it's easier to let your arms do all the work. Hands should be a bit more than shoulder width apart on the bar, fingers facing away from you in an overhand grip (or what I like to call "bicycle grip"). Before you start pulling the bar down, it's important to rotate your shoulders down and bring your shoulder blades together. You should feel the movement primarily along your back and lats before you bend your elbows. Bring the bar to your collarbone, bringing your chest out to meet it.

3. Cardio meltdown: alternating jump thrusts and angry medicine ball throws

5 sets of 30 seconds each (10 sets altogether)

15 seconds of recovery between each set

• Jump thrusts

Grab a soft medicine ball, not too heavy and not too light (we like the 10 pounder for this). Stand up, holding the ball at chest level. To begin, drop to a squat, set the ball on the floor in front of you, throw your legs back so you're in plank position (I have to do this one leg at a time but it's optimum if you can do them both simultaneously). Shoulders should be above your hands, which are still on the ball. Jump back into a squatting position with flat feet, then come straight up with a flat back and raise the ball overhead. Go back to starting position and repeat as many times as you can in 30 seconds. These are meant to be quick and totally blast your heart rate, so go for it!

• Angry medicine ball throw

Use the same ball, or one that's a bit lighter. Start in the same position as you did for the jump thrusts. Raise the ball overhead with bent elbows, then throw it down HARD so it bounces back up. Use your arms, core and legs to make the throw. As it bounces, catch it, bring it back overhead, and keep going, doing as many as you can in 30 seconds.

Whew!