All My Favs
Print Workout Here
These are a lot of my fav moves right now and I’m amped to share them with you. Some of these moves will be new for you, and some will be challenging but they’ll all be fun! We have a longer intro here as a go through all the moves but the actual warm up and workout will only blast ya for about 18 minutes.
What you will need:
- Just yo’ sexy self
Warm-Up:
- Jump Rope + Squat with Arm Swings + Squat with Side Reaches + Hamstring Reaches
Workout: 50/10 3x through
- Single Leg Hop Overs – These are similar to skaters. Starting with your right foot planted and your left foot slightly elevated beside it. Hop to the left and land low and soft on the left foot with your right leg staying off the ground and beside the left leg. Unlike skaters where your non-stabilizing leg reaches back. Hop from side to side.
Modification: Squat it out - Plank To Knee Tap – From a high plank position with core engaged, shift back and pike hips towards the ceiling as you lift right hand to tap left shin or knee. Return to high plank position and repeat on the other side. Move through the exercise as controlled as possible while maintaining good form.
- Agility Hops – Bend your knees so you’re in a gentle squat you are now going to jump from one foot to another. You can switch directions, front/back/side/angle as you please. This should be fine for everyone’s knees, just don’t jump as far or as wide. I work only forward and backwards for this video.
- Corkscrew –From a table top position with your hands under your shoulders and hips and knees in line, maintain a tight core then shift weight onto left hand. Lift right hand off ground, then rotate to the right and kick left foot out to the right. Tap left foot with right hand. Repeat on the other side moving slow and controlled
Modification: Dead Bug Lift & Twist – in a dead bug position with your feet planted on the floor support your head and then lift your shoulders to the ceiling and then twist opposite elbow towards opposite knee. Come back to centre without resting down then repeat the other way. These are basically slow and controlled ½ bicycles. - Dead Bug Pulses – Staying in the same dead bug position bring your arms forward by your hips and you are going to pulse your arms up and down as quick as you can. If you want to up the intensity you can lift your shoulders to the ceiling. This can be tough on the neck so be sure to support it with one hand at a time if you decide to.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Great one Nicole. What did I read? You are leaving RF? I didn’t know! I will miss you.
Thanks Jackie! I’m virtually still going to be archived with RF so I’ll always be a click away but yes I am going to be pursuing all my fascial stretch work and work towards functional movement seminars and workshops. It’s a big step but I have to follow my dreams and passions :) I’ll be missing everyone heaps too!
That slow corkscrew was awesome. I ❤️
I ❤️ Your favourite moves. Silly iPad cut me off.
I know it’s awesome but hard to do in groups or when I can’t see ya – Cuz I’m anal about that hahaha def a core burner though :)
Gonna miss ur face lady! All the best Nicole and thank you for everything. We need to meet up. Pm me ur cell
Ash I would love that!!! Miss your drive and smile :) I’ve popped you over an email :)
Loved your work outs Nicole! Good luck with your new goals and dreams!
Thanks Jan! They’ll still be archived so you can sweat with me anytime you like :)
Great workout!
Booya momma!
Loved this workout. The plank to knee tap was a personal fave. I couldn’t seem to get the coordination down for the corkscrews today, but that’s ok – I’ll work on it. The Deadbug Lift & Twist was just as effective for today I felt.
You are certainly going to be missed. You were my first workout when I joined RF Online just over two years ago, and have been such an inspiration. It has been great to watch you grow and continue to chase after your passion. Wishing you all the best on your future endeavours!
Have a great weekend!!!
great way to start my day!! Best of luck Nicole!
Thank you!!! Sweating like a Nicole!! LOLOLOL!!