Improve Your Self Image

This seven-and-a-half minute workout to improve your self-image is performed to: Dominoo by Jessie J and Pumped Up Kicks by Foster the People. For this workout concept, you’ll be using a pair of dumbbells, and then incline power walking on a treadmill.

With me so far? Okay then, so stuff your ear buds in and let’s get ready … to get our sweat on!

First up are, dumbbells. Grab a pair of dumbbells that will allow you to perform 15 to 25 reps for each of the following exercises: bicep curls, to front punches, shoulder presses, and triceps presses. The intent is to perform (during the running length of the first song) the exercises with limited rest as you cycle through them.

Before you get started, I want you to listen to the first minute or so of Domino, up to the point where it sets the mood, and gets the motivational juices flowing to the point where your body stats moving to the beat. “I feel sexy and free, like glitter is raining on me!” Feel like you’re about ready to explode, and soon you’ll be dirty dancing in the moonlight!

You want to get into your zone; a place where it doesn’t matter to you how many people are in the gym or what is going on around you. You’re in the zone, and it’s just the dumbbells and you.

THE DOMINO WORKOUT
Now, restart the song and perform the following exercises in rhythm to the beat of the music:

Beginner
1. Alternating biceps curls X 20 reps*
2. Alternating front punches X 20 reps*
3. Alternating shoulder presses X 20 reps*
4. Alternating triceps presses X 20 reps*
*When needed, rest for 1-2 seconds between exercises.

Cycle through the exercise sequence above once, rest for 30 seconds, then repeat the sequence. After the second time through the exercise sequence, you should be around the 2 minute (or more) mark of the song.

Intermediate/Advance
1. Alternating biceps curls X 20 reps*
2. Alternating front punches X 20 reps*
3. Alternating shoulder presses X 20 reps*
4. Alternating triceps presses X 20 reps*
*Little to no rest between exercises.

Cycle through the exercise sequence above once, and repeat the sequence a total of three times.

Considerations:
Beginners should use the appropriate measure of caution when in the “zone”. With a vast amount of energy swirling around, you may very well feel empowered to use heavier weight, perform the exercises faster with no rest in between. But remember: Beautiful bodies are not built in a day. Work your muscles hard, but don’t set yourself back by injuring yourself in the process!

Now, on to the treadmill and the next song.

THE PUMPED UP WORKOUT
You’ll want to combine the beat of the song with the right measure of speed and incline, meaning you’ll want those legs screaming for mercy as you power walk your way through the song. The speed you’ll eventually set will be based on your stride length. For me, the incline is set to 15 and the speed at 4, but again you will need to experiment in order to get your power walk in tune with Pumped Up Kicks.

So, there you have it—a short, simple, and sweet workout plan. The possibilities are endless if you consider performing alternative exercises and adding additional songs to make the workout longer. In some shape or form, this concept workout can be performed at home, at the park, inside your hotel room while you’re away on business or vacation, or if your day was hectic, as a quickie to avoid having come up with an excuse for missing a workout.

If you’re looking for alternate exercise ideas you can employ to switch things up or work other bodyparts, contact me on Facebook or Twitter.

Start working at improving your self-image today!

Angela Mraz
IFBB Figure Pro
International Sales, MHP
ISSA certified personal trainer
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