80’s Blast Back

by Nicole Maryse | Mar 20, 2017 | Members, Weighted Workouts, Workouts | 38 comments

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No this isn’t a total Jane Fonda workout but we are rocking a stepper. Doing squats and lunges off-balanced and elevated targets your muscles in a different and more intense fashion. You’ll feel the burn like no other! With warm up you’re looking at 20 minutes of solid sweat and strength!

What you will need:

Just your sexy self + stepper (or bosu or stairs or nothing!) + hand weights (I used 10lbs)

Warm-Up:

Jumping Rope + High Knee Stepper Taps + Hamstring Stretch on Stepper

Workout: 3 times through – reps are listed beside the moves

25 Step Ups / Side – Step up onto your stepper with your right foot first followed by your left. Step off with your right foot followed by your left. Do this 25 times on the right side then switch to the other side.
Modification: If you have nothing to step up on to then you’re going to do high knees.
20 Reps Elevated Lunge – Right Side –Place your right foot on the stepper and hold the weights in each hand. Lower through your left knee so you don’t follow the forward momentum. Let your arms hang at your sides and as you stand out of the lunge do a bicep curl with your hands facing each other in a hammer curl style. You can curl every other lunge like me or every lunge depending on the weight you have.
Modification: if you don’t have a stepper or this bothers your knees then you will simply do a back lunge pulse.
20 Reps Elevated Lunge – Right Side – switch to the other leg.
15 Reps Off Balance Squat – Right Side – Stand with your legs shoulder width apart and your right foot elevated on the stepper. Bring your weights up to your shoulders with your elbows facing forward. Lower your bum directly between the middle of your legs – don’t favour one side. Squeeze your bum at the top as you stand out of it and make sure your chest stays high.
15 Reps Off Balance Squat –Left Side – Same as the right side, just the left!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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38 Comments

Jackie Dixon on March 20, 2017 at 5:39 am

5 am workout? We’ll see if that happens again! Sweaty and legs are jelly. Thanks Nicole!
Reply
- Nicole Maryse on March 20, 2017 at 1:03 pm
  
  You’re a superstar Jackie! Great work!
Rachel on March 20, 2017 at 6:25 am

?? high five✋?
Reply
- Nicole Maryse on March 20, 2017 at 1:04 pm
  
  hells yay lady!
Mandy Armstrong on March 20, 2017 at 7:05 am

High five!! Good workout! I used a step ladder LOL
Reply
- Nicole Maryse on March 20, 2017 at 1:04 pm
  
  That’s perfect! Great sub in :)
Ashley Savage on March 20, 2017 at 11:54 am

Doesn’t take long for a good sweat thanks Nicole, I’m an 80s girl
Reply
- Nicole Maryse on March 20, 2017 at 1:04 pm
  
  Me too! I’m pretty sure I sang Madonna in my head the whole time :)
amylee86 on March 20, 2017 at 3:25 pm

High five for boob sweat!
Reply
- Nicole Maryse on March 20, 2017 at 4:12 pm
  
  Gotta love it! Great job lady!
Jennifer Wiggans on March 20, 2017 at 3:27 pm

That one had the heart pumping and sweat dripping!
Reply
- Nicole Maryse on March 20, 2017 at 4:12 pm
  
  booya!!!
Kim Ruis on March 20, 2017 at 6:55 pm

Serious sweat dripping and legs shaking!
Reply
- Nicole Maryse on March 21, 2017 at 9:59 am
  
  Atta girl! Way to dominate!
Ashley Gabel on March 20, 2017 at 8:13 pm

Loved it. Used the bosu. Thanks Nicole.
Reply
- Nicole Maryse on March 21, 2017 at 9:59 am
  
  Great sub and extra instability!
Stephrich17 on March 20, 2017 at 8:31 pm

Schweaty !!
Reply
- Nicole Maryse on March 21, 2017 at 10:00 am
  
  Yes! Welcome back!!!
Patricia C on March 20, 2017 at 8:32 pm

Wow that was awesome sweaty. Can’t believe my heart rate right now. That step adds a kick ass element. Ty nicole
Reply
- Nicole Maryse on March 21, 2017 at 10:00 am
  
  I know right! I’m addicted to it right now – my poor PT clients are probably getting sick of it hahaha
Amber Ashton on March 20, 2017 at 8:41 pm

I was totally expecting a side-pony! Thanks Nicole!
Reply
- Nicole Maryse on March 21, 2017 at 10:01 am
  
  Damn it! I totally dropped the ball on that one. Thanks for calling me out – I’ll be sure to “step” my game up next time :p
Sandra on March 21, 2017 at 6:48 am

That step was a real cardio for me! Glad it was only 20 minutes!
Reply
- Nicole Maryse on March 21, 2017 at 10:01 am
  
  Amazing!!! Great work Sandra!
Kendra Lawrence on March 21, 2017 at 6:19 pm

Done! Thanks!
Reply
- Nicole Maryse on March 22, 2017 at 11:02 am
  
  Well done Kendra!
Angelika Henning on March 21, 2017 at 8:42 pm

Good one!
Used my stairs
Reply
- Nicole Maryse on March 22, 2017 at 11:03 am
  
  Perfect use for them!
Jackie McDonald on March 22, 2017 at 2:36 pm

Phew!!! I am soaked from this! That was good thanks Nicole :)
Reply
- Nicole Maryse on March 22, 2017 at 4:14 pm
  
  Great work Jac!!!! Love a good sweat!
Kristin Goodwin on March 22, 2017 at 8:59 pm

Body is really sore after my workout yesterday so had to modify this a bit. Feels good to move around though!
Reply
- Nicole Maryse on March 23, 2017 at 7:31 am
  
  Moving around when you’re already started to feel the tightness and the lactic acid build is the best thing, as long as you’re not tooo sore (think needing assistance to pee – that’s too sore). You should feel awesome today!
Kate Stock on March 25, 2017 at 8:03 pm

Did this yesterday and damn those stairs!!!!
Reply
- Nicole Maryse on March 27, 2017 at 11:43 am
  
  Love it!
Kristina Bergeron on March 26, 2017 at 2:16 pm

YES! Got all 3 workouts done this week! Ready for next week!
Reply
- Nicole Maryse on March 27, 2017 at 11:45 am
  
  Way to Dominate Kristina!
April Patch on March 26, 2017 at 3:11 pm

Sweaty! I need a higher step but used a 5″ one to add at least a little something! Usually I’ve used my step stool – should have pulled it out, but it’s really too high!
Reply
- Nicole Maryse on March 27, 2017 at 11:46 am
  
  Stairs are great too April. Or a stack of pillows then you get the added instability :) Love you you rocked the 5” anyways. Great work!

80’s Blast Back

38 Comments

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