Slim Down for Spring: Week 1

Screen Shot 2015-04-22 at 12.07.28 PM

Trim Down In Time For The Spring Season

The warmer weather is a great reason to rev up your workouts to and keep you looking fit and fabulous! Feeling better about yourself will also reinvigorate your confidence as the warm weather approaches.

The Slim Down For Spring series is a 2-week workout for Total Gym users that is designed to move quickly, at a moderate to high intensity. Week 1 will focus on abs, arms, and cardio and Week 2 will focus on toning your stomach and butt. Monday, Wednesday, and Friday will be the circuits, with Tuesday and Thursday dedicated to slimming cardio (more on that later).

If you’re really loving your results and want more, there will be an bonus week 3 that is a combination of the entire series. I will walk you through this during week 2’s video.

Slimming Cardio

Including essential cardio into your Slim Down program is a vital part of your big picture health. The cardio selection and timing per session will differ for each individual. You can do your favorite cardio workout, such as power walking or running outside, biking, playing sports, the treadmill, swimming, burpees, or on your Total Gym. Anything that will get your heart rate up!

The more cardio sessions you put in, the faster you will feel the results. Lastly, add variety to your cardio sessions by changing the activity performed, the intensity of the session, and the duration each day. This will keep your muscles guessing, your mind entertained, and your body motivated to accomplish your fitness goals!

The Slim Down Workout: Abs, Arms & Action (Cardio) Exercises

Warm-up with the same exercises each workout.

  • On Monday, perform the first four exercises for 2-3 sets through.
  • On Wednesday, perform the next four exercises for 2-3 sets.
  • On Friday perform the entire list of twice through!

Warm-Up: 2-5 minutes

  • Squat Sit & Rotate
  • Diagonal Mountain Climbers
  • Alternating Lateral Lunge & Lean
  • Alternating Knee Ups & Pull Down Arms

Slim Down Circuit

Perform each exercise 2-3x for 10-15 reps.

  • V-T-Y Curl (arms- shoulders)
  • Plank Down, Down, Up, Up (core)
  • Plié Frog Jump (cardio)
  • High Row, Low Row (arms- back)
  • Kneeling Torso Rotations (core)
  • Side to Side Hops (cardio)
  • C-Curve Extensions (arms & core)
  • Burpee, Jack, Open/Close (cardio & core)

Stretches and Cool Down

: Cool down with some simple flexibility movements to recover your muscles. Hold each stretch 10-30 seconds.

  • Cross shoulder stretch
  • Triceps & Lateral Lean
  • Straddle, Rotate, Reach R/ L
  • Forward Fold

Please refer to the accompanying video to see how the exercises are performed.

This Slim Down series is a great way to prepare your body for the more rigorous routines to come. It’s an excellent way to shock your muscles from your old workouts and a great way to turn your body into a calorie-burning machine.

Check in next week for part two of the Slim-Down series where the focus will be on your lower body and core.

Best Always,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

Leave a Reply