Broomstick Full-Body Workout #2

Wednesday, September 11, 2013

Here is your third and final installment in my broomstick workout series. It is another full-body circuit that hits every major muscle group. You can also turn this into more of an interval workout, which I explain below. Or, combine the two stick workouts on days when you have more time for a real scorcher.

If you missed them, check out the other parts of this fitness series:
1. Workout stick DIY
2. Full-body broomstick stretch workout
3. Full-body workout #1

  1. Stir the pot: (a) Kneel with the stick out in front of you. (b) Push the stick out and around in a circle pattern, leaning your torso into it with control. Do 12 clockwise rotations and 12 counterclockwise rotations.
  2. Reverse crunch with curl: (a) On your back, legs up in tabletop, (b) perform a reverse crunch and bicep curl at the same time. Do 15-20 crunches.
  3. Curtsy lunge: (a) Stand with right knee and arms raised out in front of you. (b) Bring right foot back behind you and to the left into a lunge. Return to knee-up position. Do 12 reps per leg.
  4. Shoulder rotation: (a) Hold stick in right hand out to side, palm facing forward. (b) Rotate arm and stick until palm faces backward. Perform 25 reps per arm. You should really feel this one!
  5. Stick jacks: Perform 15 regular jumping jack with the stick in your hands.
  6. Inner thigh sweep: Stand on mat, holding stick vertical near the right thigh. Sweep the right leg across the body to the left, kicking the stick up with your foot. Perform 12 reps per leg.
  7. Deep squats: Holding the stick in front of you for balance, feet shoulder's width apart, drop your butt down into a deep squat. Return to standing, squeezing your glutes as you come up. Do 15 squats.
  8. V-step: With your stick laying vertically on the ground, perform a V-step, stepping over the stick. Feel free to put a little jump into your step:)

Remember to do a good stretch after this workout. You can even use your stick to do so with my Broomstick Stretch Workout. To turn this workout into even more of a fat burner, you can pull out the Stick Jacks and perform 25 of them in between each strength move.

I hope this workout series has inspired you to work out a little differently. You can get quite an effective workout using simple household objects, or even just your own body weight.

I will continue adding FlashFit workouts and other series as I design them, so I hope this is the third workout in a long series to come! 

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Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form or guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body's abilities and limitations.

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