The best way to get over a breakup? A fat-scorching total-body workout that will get you feeling back to your badass self in no time
Ever spent a week on the couch, crying into a pint of Ben & Jerry's Half Baked ice cream, because you're going through a bad breakup? It's a cliche for a reason—we've all been there. But there's a better way to beat the love blues. Next time, instead of drowning in dairy, drag your butt from the cushions and do something for yourself.
We'd like to suggest a calorie-torching, get-the-aggression-out workout: a better way to work through your breakup and release some much-needed feel-good endorphins. By the time you've punched, kicked and chopped your way through this kickass workout, you won't even remember ol' what's-his-name. Okay, maybe not, but it's as good a place to start as any!
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Total Time: up to 1 hour
1. Jab Cross Power Drill
Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists. Throw a jab punch with right arm by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into on guard.
Throw a cross punch with left arm, extending left arm forward, turning palm toward the floor, rotating right hip into punch, and lifting left heel off the floor. Return to start. Continue alternating jab and cross for 1 minute, then switch sides and repeat.
2. Plyo Prisoner Lunge
Stand with feet hip-width apart, bend elbows, and place fingertips behind head. Keeping head and chest lifted, jump left leg into a reverse lunge, bending both legs 90 degrees .
Immediately jump and switch legs, landing softly in a reverse lunge with right leg back. Continue quickly alternating sides for 1 minute.
Make it easier by stepping back into the reverse lunge instead of jumping.
3. Lower Abs Attitude
Lie faceup propping upper body on elbows and forearms. Rest palms facing down by hips. Draw abs in tight. With toes pointed, cross right ankle over left and bend knees and hips about 90 degrees, opening knees out to sides.
Without moving upper body, lower legs to floor, lightly tapping bottom foot on the ground before lifting legs back up (think of pulling belly button up and in, and try to engage pelvic floor muscles as legs lift). Repeat with opposite ankle crossed on top to complete the set.
4. Karate Kicks
Start in a squat position, knees in line with ankles. With hands on hips, lower into a squat until butt is parallel with floor.
Stand up, and kick right leg to the side so it almost reaches hip height. Keep foot facing straight out in front of you. Return to the squat and repeat on the other side to complete one rep.
5. Switch-Kick Punch
Lie faceup with legs long and hands in fists at chest. Curl head and shoulders up and lift legs to hover above floor to start. Lift left leg straight up, punching right arm toward foot. Lower to start position. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.
6. X Jump
Get in a narrow squat position with feet together and arms bent in front of chest.
Jump straight up, opening arms and legs into an “X” shape in the air. Land in starting position.
7. Balance Chop
Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left (reaching even higher with dumbbell).
Then bring dumbbell down beside right hip as you raise bent right knee to hip level. Reverse motion, returning to reaching upward toward left, to complete 1 rep. Do 8 to 10 reps. Switch sides; repeat.
8. Warrior III Angel
Stand with feet hip-width apart, arms by sides. Hinge forward from hips to lower torso until it’s parallel to floor, raising left leg back and up so that body forms a T to start. Extend arms forward and rotate palms to face up so that pinky fingers touch.
Scoop straight arms around and back and rotate hands until thumbs touch above low back. Return to start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.
For a challenge, hold a 3-or 5-pound weight in each hand.
9. Skull Crushers
Lie faceup on floor with knees bent and feet flat on ground about 12 inches away from hips. Holding dumbbells, extend arms, keeping wrists aligned above shoulders.
With core engaged, bend elbows slowly, drawing hands and dumbbells beside each ear, keeping elbows close to body throughout the movement. Re-extend arms and return to starting position.
10. Pop Up
Kneel on floor with legs together and sit back on heels, bending elbows by sides to bring hands in front of chest to start.
Swing arms back, then forward as you explosively pop up off knees to and with feet flat on floor, hip-width apart. Stand tall, pressing hips forward and squeezing glutes. Lower back to start to complete 1 rep. Do 12 reps.
11. Superman Burpees
Begin in standing position, feet shoulder-width apart.
Jump as high as possible, lifting knees to tuck position.
Drop hands to the floor while jumping feet back to plank position.
Lower stomach all the way to floor while extending arms and legs to superman pose. Place hands near rib cage to press back up to plank and up to stand; repeat tuck jump. In final 10 seconds, increase intensity to maximum effort.
Modify by stepping back instead of jumping; and by holding plank instead of lowering to Superman