One of my guilty pleasures is watching The Bachelor and The Bachelorette.  While I absolutely love it, I really didn’t get started until pretty late in the game.  The season with Juan Pablo as the Bachelor was the first season I really got into.

Despite my love for the drama, the love, and just plain craziness that is so far from anything I have experienced every time I watch I am either snoozing by the end or feeling a little guilty for sitting in front of the tube for 2 hours (sometimes 3!!).  My solution to this problem?  A BACHELOR WORKOUT!

This workout is something you can do throughout the entire show.  There may be peaks during the show where you are completing multiple exercises, and there may be times when you are resting a bit.  Regardless of what you’re doing, have fun, enjoy the show, and listen to your body 🙂

The Workout

Mountain Climbers

Begin with your hands under your shoulders, shoulder width apart.  Your feet should be hip distance apart.  Bring one knee in towards your chest and as you place it back down bring the opposite knee towards your chest.  It should feel similar to running on the ground.  Bringing the knee in one time on each side is one repetition.  Make sure to keep the belly button into the spine to brace the core and protect the lower back.

Plank

Begin with your elbows on the ground right under the shoulders with your fists together.  Your feet should be hip distance apart.  Pull the belly in towards the spine and maintain a neutral pelvis while visualizing that your lengthening your body through your heels and your head.  Don’t forget to breathe!  You can also lower the knees onto the ground for a lower intensity option.

Russian Twists

Sit with your feet on the ground and your upper body at a 45 degree angle.  Keep the chest lifted and try not to round the shoulders.  Rotate from side to side while maintaining a braced midsection.  Rotating once to each side is one repetition.

Squats

Stand with your feet just outside the hips.  Sit the bottom down and back while keeping your knees in line with your toes.  Push through the heels and squeeze your bottom as you stand up out of the move.   Make sure to keep the chest lifted and the abs braced!

Hip Lifts

Lie down on your back with your feet hip distance apart, push through the heels and lift the hips up towards the ceiling.  Squeeze the glutes and slowly lower the hips back down to starting position.

Tricep Dips

You can do this one on the edge of the coffee table or a chair.  Place your hands just outside the shoulders with your fingers facing forward on the edge of your coffee table/chair.  Lift the bottom off the edge of your table/chair and gently lower yourself down while keeping the elbows in close to the body.  Try to keep the shoulders relaxed and the chest lifted as you complete the repetitions.

Lunges

Begin with your feet hip distance apart.  While maintaining this distance between your feet, step forward bringing your front thigh parallel to the floor and bending your back knee down to the ground.  Both legs should be at a 90 degree angle.  Bring your foot back to starting position.  Complete on the other side.  One lunge is one repetition.

Side Plank with a Reach Through

Start in a side plank position with your elbow right under your shoulder.  Your body should be in a line with your hips, shoulders and knees stacked.  Take your upper arm and thread it through under the hip that is toward the ground. Keep the hips lifted as you twist the upper body and return to starting position.  Repeat on the other side.

Pushups

Start with your hands outside your shoulders and your feet hip distance apart.  Brace your midsection by pulling the belly button into the spine.  Lower your chest down to the ground so that your chest is in line with your elbows and your elbows are at 90 degrees.  Push the floor away as you come back into starting position.  You can complete these on your knees if necessary.

Plank Jacks

Begin in plank position with your hands under your shoulders and your feet in line with your hips.  Try to keep your bottom in line with the rest of your body by avoiding it from dropping to low or raising too high.  Jump your feet wide, then jump back to starting position for one rep.

There ya have it friends!! My Bachelor workout 🙂  There is one important thing I want you all to know about the workout…it can most definitely be done in your jammies!

You better believe that I will be cuddling with this guy while I’m not moving my bod.

Enjoy!  As always, let me know if you have questions or feedback in the comments section.