Make-Up Smudging Workout – Print Workout Here
50/10
With the great feedback about last weeks’ workout, I decided to move forward over the next couple weeks with a similar format. This workout only has 3 exercises, but they are all meant to burn fat, create lean muscle, and make you sweat. It made me sweat so badly, I had make-up dripping down my face by the end. You can see how beautiful it looks at the end of the video! LOL
Let’s start communicating! Every time you workout, I want you to mention it in the comments section below. This way I can give you a virtual ‘high five’ for all your hard work, and answer any comments you may have about the workouts. This is one way to stay accountable to your workouts ladies, so let’s make the best of it and let me know you’re pushing hard.
Warm-Up
- 1 minute each of jump rope, jumping jacks and squats – get warm!
Workout
- Slow and low squats – With your feet a little further than hip distance apart, go as low as you can into a squat while leaving your heels on the ground. Once your butt goes past your knees, be sure to tuck your butt under and pull your abs in tight. This will protect your back, and help you get down without lifting your heels.
MODIFICATION: If this bothers your knees at all, do not go past your knees. Do a regular squat slow and controlled. - Kneeling squat walk with tuck jump – Starting in a kneeling position, step up to a standing position, do a tuck jump, and then move back down into a kneeling position. Repeat your first set moving up and down with your right side first, and then on your second set begin moving up and down with your left. Repeat this for all 4 sets, and then alternate sides on your final set.
MODIFICATION: Do a regular squat with two knee lifts towards your chest when you stand straight to stimulate the same muscles you would while doing a tuck jump. - Twist push-up – With your hands nice and wide, do a push-up while also pulling your knee in towards your chest, on the opposite side. When you push back up, take your leg back out. Alternate which knee you pull in with each push-up. This is awesome for your chest, shoulders, lower and side abs, as well as your cardio.
MODIFCATION: Do a modified push-up using your knees.
5x through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Done! I had to modify the squats, my knees kept cracking and grossing me out! Getting better with push ups but had to use the modifications for all of the exercises by the end of the first set…
Good for you Nicole!! I’m happy you’re listening to your body, and stepping back a notch when you need to, and then pushing hard when you can. Trust me, you’ll still get a good workout regardless if you’re taking the modifications or not!
Keep up your awesome work, and in no time you’ll be able to get past the first set with no modifications!
Showing you the difference between liking and loving your body,
Ashley Dale Roy
Awesome. Sweat pouring down. Push ups killed near the end
Unreal! That’s exactly what I was going for! LOL. I was dripping sweat, and it felt damn good!
High Five Patricia!
Well that SUCKED!!!!
I survived but barely….had to modify the knee to tuck jumps by the 3 rd set as it started to hurt my left knee.
Glad to be back …. I think :)
LOL – I’m sure it didn’t suck Jen! You’re such a pusher. If you haven’t been going hard this summer, it may not have been a breeze, but I know your strength and you’ll get back in to it nice and fast before you know it.
Good call on the modifying!!! Listen to your body :)
See you again next week!
Done. Happy sweaty Friday. :)
My first 6am workout….:Happy Friday!
Done!
Lots of modifications needed today but I’m done! Happy Friday!
Done !!!
Always so sweaty
Done outside in the rain while the family plays soccer. That should tell you how terrified I am of the ball!
Done!
Done :)
Done!
Done! On to the next workout…… Cleaning while the children are out!
Done. Sweaty :)
Woo hot hot hot
Done!
Done!
Excellent workout:) Enjoy your Sunday!
done
DONEZO
All done
Did this yesterday and forgot to post. Thanks!
Yahoo! I just got back from holidays so you’ll hear more from me too!
Done! Great way to start off the weekend!!!!
Damn straight! I hope it was the start to a kickass day!
Wow that was a hard one to come back to after 3 weeks away!