Pop Goes The Rock Star
Print Workout Here
Holy buttness! We’ve got another drop set here ladies and it’s going to feel awesome! I anticipated going to 10 reps and maybe more if there was time but I got to 14 reps and I was knackered! Feel free to push through and let me know you did. If at any point you start to feel your neck, or tightness/pain in your upper back, drop weight for a set. It just means you’re likely getting tired and have lost form. Take a set at the decreased weighted intensity and pick right back up where you left off with weight the next time. This makes a huge difference and isn’t a sign of weakness. Listen to those bodies! This guy’s only going to be 19 minutes with warm up. Holla!
What you will need:
- Just your sexy self + weights, I use 12lbs and 5lbs
Warm-Up:
- Jump Rope + Squats with Arm Circles + Hamstring and Ab Stretch
Workout: Go through each move for 20 reps then decrease by 2 reps each time
- Side Lunge Pop Ups –Right – Get into a wide side lunge bending into your right leg keeping your left leg straight the whole time. This leg should never bend. Grab the light weight in your left hand and reach it towards your right foot while in the lunge. As you pop up off the right foot keep your left leg nice and straight and then bring your left arm high and into a high elbow row. Release your right leg back down and bring your left hand back towards the right foot. Make sure you don’t curl through your back when reaching down with the weight.
Modification: You can also do this without weight. - Side Lunge Pop Ups – Left – same as above just the other side
- Runners Lunge Pop Ups With Arm Lift –Right – This is the same idea as the previous move you will just be bringing your right leg behind you. Make sure it’s as straight as can be. You will also hold the lighter weights in each hand. As you pop up out of the move bring your elbows up high and wide so they are in line with your shoulder. Make sure you don’t raise your shoulders towards your ears as it will start to bother your neck.
- Runners Lunge Pop Ups With Arm Lift –Right – Same as above just other side
- Single Seesaw Press with Squat– Standing tall with your hips locked in and your abs are tight. Hold a weight in each hand in a hammer press position (your wrists should be facing each other). Squat down and as you stand raise one weight straight up for a press. You will want your elbows forward here. Bring it back down and repeat your squats and then a press on the other side. Every time you squat and press it is 1 rep so you will do 10 per side when you are on count 20. As you work your way down bring your elbows out to the side and do wide elbow seesaw presses. Alternate the narrow and wide press each number you decrease.
Modification: if you can’t shoulder press then just stick with curls here
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole
Holy!!! I’m dripping! Thanks for an amazing and quick workout!
Great work Krys!
Happy Monday! I had time so I Dropped down to 10. I figured you did an amazing job on the tough mudder this weekend I could at least go to 10.
Love it Kendra! What a trooper!
Yaaaaa baby!!!! I did the drop set all the way down to 2!!!! Wooohoooo!!!
That was awesome! Thanks Nicole ????✌??
Oh shiiooott! Killed it girl! Love to know how that bum is feeling today :)
I’m dripping sweat! Short and sweet! Love it!
I was too! Soo good lady!
Happy Monday beautiful! Long time since we met on a Monday! I’m pretty sweaty!
Ahhh I’m glad I could kick start your week again!
Very sweaty got to 10 than I was baked. Walked my pouch too. Happy Monday :)
Love the extra push!
Done and done! Made it to 10!!
Unreal Lisa!
I didn’t have time to go more than 14 reps this morning but I am sweaty! Thanks Nicole, have a good day!
Hey, you can always book mark me and come back and kill off more if you want later :)
Dripping in sweat! What a great quick and effective workout!
HOLLA! *High Five!*
Whoa that was awesome. Loved it. Went to 10 and dripping.
Unreal Ash!
Got to 10 but died! The sweat was stinging my eyes, definitely a shower required after this one!
Ahhh the ol’ eye sting. Love it!! Great work lady!
I really liked this one, only had time for the 14 but def one I’d like to come back to. Thanks, Nicole!
It’s on my save list as well. I want to get all the way down to 2 without collapsing :)
Went down to 2s…good sweat!
Ahhhh unreal!!!! That’s my goal and I think you’re the first to do it. Killer!
Loved these moves- especially the side lunge pop-ups! Keep them coming on Mondays! Thanks Nicole! Congrats on you Mudder success and all of your hard work during the journey leading up to it!
I love that side pop, I do it often in sessions actually. Great bum burn and I have Pound to thank for that one :) Thanks for the kind words, we’re both very proud of ourselves and I’m not itching for another one. I think I may be cray-cray!
Good for the butt I say!
Oh I’ll say!!
Done!?
High five girl!
Really enjoyed this one did it down to 8 and then did your holiday ab bonus.
You’re a machine girl! Unreal!!
Loved it it! made it through 10!