10 Big Ones
Print Workout Here
This guy burns for sure! It’s not a lot of reps – or so it seems at first! Enjoy the burn and strength you’ll feel from this 18 minute burner. As a little bonus there’s a nice stretch at the end!
What you will need:
- Just yo’ sexy self
Warm-Up:
- Forward Folds + Plank Walk Outs + Hip Openers +Forward Back Leg Swings + Side To Side Leg Swings + Side Bends
Workout: 10 reps each move, 4-5x thru
- Forward Back Lunges – Right– Lunge forward with your right leg and then pop back up and bring your right leg behind you for a back lunge– try to avoid touching down in the middle. Do 10 forward and back on the right. Be sure to not follow momentum and keep that knee in line with your ankle when you lunge forward. If forward lunges bother you then skip the forward and just do 2 back lunges.
Modification: If lunges don’t work for you then do 2 lateral squats with the right - Forward Back Lunges – Left– Same as above just left leg
- Push-Up – You can do this from your knees or your toes. Make this your push up, if you want to do tricep, neutral or wide push-up, then do it! Make sure if you do triceps that your hands stay flat on the floor and your elbows come in tight to your body. For neutral and wide push-ups make sure you drop your chest right between your hands. Elbows no higher than your shoulder.
Modification: Grab a weight and lay on your back securing that back to the floor. Chest press the weight from your chest straight up. You can also do back rows or back pulls if you wish. - Leg Drops – Lay supine with your back flat to the floor and your legs in the air. Slowly drop one leg down towards the floor then bring it back to the start. Alternate your legs and do 10/side. The key here is to make sure your back remains flat, if you can’t get your leg to the floor without losing that intensity then decrease your range of motion, even if you’re only dropping your leg 2 inches. Be sure to use your abs to lift your leg up, not momentum from your hip flexors.
Modification – keeping your feet on the floor in a tent position secure your back to the floor and then extended one leg forward then bring it back. Alternate your legs for 10 reps/side. - Jump Squats – Get your bum low and jump up then land low into a squat. Be gentle on your knees here.
Modification: Skip the jump and just do fast low squats - Jumping Jacks – You know the drill. Do whatever version works for you.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Loved this!!! Ready for Monday now!!
Booya!! Great start lady!
great workout Nicole Thank you!
Way to go Lisa!
Enjoyed this workout
Thanks Nicole
Awesome job Jenn!
Good fun!
You always push hard in ones that you enjoy!
Done, feels like a good start to the week. Thanks, Nicole
Totally! Way to go Becks!
Didn’t have much energy before this but this pepped me up!
Amazing! I love it when that happens!
Done. That was a great short one!
Woohooo!
Done! Was a little wound up before bed, needed that to settle!
Hope I helped rather than hinder!
Legs were burning! Great quick sweat. Thanks!
Wowzas! This was a late one for you michelle!
Big Ten Done!
Hoooorahh!
That was intense! I’m not sure if it’s because I’m sore from last week or it was just crazy. Between set 3 and 4 I did the 50 jump squat challenge for today as I clearly wasn’t listening right and thought it was the last set. Thought I would pause it, do it and then stretch. So then when I unpaused and you started set 4 I honestly thought I was going to die. Turns out I survived but those lunges… ☆#$@
OMG! That does seem like a pretty fatal mistake BUT you made it! Great job!
Done. Thanks Nicole
Great work Ash!
Done! Great workout. Thanks Nicole.
Awesome Jax!
All done
Boom!
Complete :)
Holla!!!!!!
Done awesome burner ty girl.
Always a pleasure!
Burn baby burn ?good one to do before a big steak dinner ? thanks
Oh hells yeah! Great job Sandra!