The sun is finally peeking out, the temperature is slowly rising, and the sky is beginning to become bluer and bluer. Oh, and most importantly, Dancing with The Stars has returned giving any Monday the chance to literally rock (& roll).
If you are anything like me, you are slightly—OK, very, envious of these incredible dancers and non-dancers prancing their way across the stage flawlessly. So…. it is time to get involved in the action. Put your gym shoes and your favorite bright and cheery workout outfit on because it is time for the very first Dancing with The Stars workout-along workout. Picture a sing-along, but a work out instead.
It is simple, whenever something in the LEFT column occurs, you perform the exercise and given reps in the RIGHT column. You will need nothing besides some space and a drink (water, wine, etc.)
| When… | You do… |
| Scores are shown | Sum them and do that # of squat jumps |
| A hug is given | 8 burpees |
| A Bachelor reference is made | 10 pushups |
| The woman is dipped | 20 mountain climbers |
| A dancer leaps | 5 star jumps |
| Commercial break | Jumping jacks for the whole first commercial |
| A judge makes a witty comment | 5 step back lunges each leg |
| In an interview someone mentions they are nervous about performing | 20 squats |
| The woman is picked up | 5 kneel down get ups (add a jump if you’re feeling like getting airborne with her) |
| Any sort of flashback | 5 squat and kicks |
| A reference to someone else believing in someone else | 10 chair dips |
| A number to call pops up | QUICK! Sum the number and do that # of lunge jumps |
| A judge uses the word “sloppy” | Get sloppy! Dance for 20 seconds |
Now, take a bow and go make yourself a celebratory protein smoothie.
Here is my protein smoothie of choice:
• 1 cup almond milk
• ½ cup ice
• ¼ cup pineapple juice
• ½ scoop vanilla plant based protein
• 1/3 cup fresh blueberries
• 1 T almond butter
• + few handfuls spinach
– By Colby Triolo
P.S. See more ideas from Colby on how to workout without a gym!