150 Big Ones
Print Workout Here
Wow did I sure celebrate for Canada’s 150th Birthday. And now you will too! It took me a little longer than I meant it to but that’s alright, it was a long weekend right J You’ll be done this sweaty celebration in 22 minutes!!
What you will need:
- Just your sexy self and a little Canadian pride
Warm-Up:
- 150 Jump Rope + 150 Bum Kicks + 150 High Knees
Workout: You will do each move for 10 reps each alternating the moves 5 times through – so the first time you will do 1 move 3 times and the other move 2 times. The next time through switch the order. The final time through go back to the original order. This is how it will look
Set 1
1, 2, 1, 2, 1
3, 4, 3, 4, 3
5, 6, 5, 6, 5
Set 2
2, 1, 2, 1, 2, and so on
Moves 1 & 2
- Squat/Jump Squat– With your legs hip distance apart squat low for 10 reps. Go right from your 10th squat into your jumps. Land soft and low in your legs in order to protect your knees.
Modification: Take out the jump and just do squat pulses
Moves 3 & 4 - Shoulder Taps / Push-Ups– With your hands on the floor get into high plank. Tap one hand to the opposite shoulder and do the same on the other side. This is one rep. For your push-ups the first round through take a neutral stance with your hands and drop that chest right between your hands. For the second round take a nice wide push-up so your pecs are super engaged. The final round through take a military or tricep push-up. Hands should be under your shoulders and drop your chest between your hands, even if it’s an inch, these ones are tough. Bend through your elbows making sure they stay nice and close to your body. As you come out of it extend your elbows so your triceps fire.
Modification: You can definitely do these from your knees if you can’t support yourself in a plank position. If you still can’t do this than get into dead bug and move your arms back behind you keeping your back flat on the ground. In lieu of the push-ups then do a chest press. With your feet flat on the floor roll your hips so your back is flat and then press the weight from your chest straight up and back down. Be sure to provide some of your own resistance in increase the intensity here
Moves 5 & 6 - Lunges – per side / Pikes –Step back with your right leg into a deep lunge keeping your front knee in line with your ankle. Once you have finished with both sides move on to the next move. Get into high plank position, keeping your shoulders over your hands the whole time. Lift your hips high up into the air keeping your shoulders as much over your wrists as possible. Keep your legs as straight as possible as well. You’ll be in a kind of down dog position. Bring yourself back into plank.
Modification: If you can’t be in plank then come on to your back and bring your legs straight up in the air. Contract your lower abs so your back flattens then loosen them. This is very similar to heels to the heaven but you don’t want your hips or legs to swing.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
Fun stuff!!
Great work lady!
Holy crap I’m sweaty mess. Good way to sweat out my cold. Awesome ty Nicole
I bet you loved it even more this time than when we did it in class hehe hope you got enough of that cold out through your sweat!
I’m pouring sweat! That was awesome!!!!
Yes love it!
Holy sweaty, that was needed after an indulgent long weekend. Thanks, Nicole!
I’ll say. Great work lady!
Done and I am dripping!! ?
Love the drip
Loved this work out. Had to do it on my lunch while on night shift. I feel great!
Way to utilize your lunch break girl!
Oh my! I wish Canada wasn’t 150!! That was insane! Thanks Nicole!!
I know right! But it definitely wouldn’t have been as fun hehehe
Done. that sucked.
hahaha I’m gonna take that as a complement Jess :) Way to power through!
Phew! Needed that!
*AIR FIVE JUMP*
Done! Happy Friday!
Great start to your weekend!
Loved that format! I’m super sweaty now!
Awesome I did too! I wanna incorporate it into another video soon :)
Beauty!
you are indeed :)
Love that I can do them in the mid afternoon . Love this one ❤️ Thanks Nicole
That’s the best part of the online – all on your own time :)
I know I say it almost every workout but wow that was incredible! Truly loved It! And earned that belly sweat! Thank you thank You!
Yes!! Belly sweat is my fav! Great work!
Way harder than I thought it would be reading it!
That was the surprise factor hehehe
Awesome workout! Attempted this one earlier in the week but got interrupted. But glad I came back to it despite the multiple interruptions to settle a baby but at least it was up 2 flights of stairs each time to keep the heart rate up! lol Thanks!
Oh man! Double the cardio and leg burn. Love it!! I’m glad you came back too – despite the forces trying to keep us apart :) Great start to your weekend!
holy shit .. holy sweaty mess
Thanks again
Way to rock it Jenn!