Basic and Effective

by Nicole Maryse | Apr 23, 2018 | Members, Weighted Workouts, Workouts | 36 comments

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2 super simple moves up I had a nice burn going on here. The stretch at the end felt awesome on my quads as well. Enjoy! We’ll only be 22 minutes and your arms will be shaky!

What you will need:

Just yo’ sexy self + 1 pair of lighter weights. I used 10 lbs and they were tough. Normally I curl 15lbs to give you an idea

Warm-Up:

Leg Pulses & Swings Forward Back and Lateral + Lateral Lunges + Squat Arm Circles + Squat and Reach

Workout: 20 reps each, 15 reps each then 10 reps each

Single Sided Weighted Lateral Squats – Right Side – Holding the weight in your left hand at the left side of your body. Step to the right and into a low squat bringing the weight between your legs. As you stand back up bring the weight back to the outside of your body.
Single Sided Weighted Lateral Squats – Left Side – Repeat on other side
Weighted Squats – you can take these narrow or wide. If you take a wide squat hold the weights between your legs. If you take a narrow squat you can keep them on the outside of your legs. Be sure to keep you chest up, don’t let the weights pull your chest down. Stay strong. You can switch the style up half way if you like.
Hammer Curls – Right Side – Holding the weight in your right hand with your palm facing in curl the weight up to your shoulder and then back down to a straight arm. Make sure your elbow stays in tight to your body. People have a tendency to bring their elbow forward or behind them. If you find your back is arching or you need to swing your hips to gather momentum then the weight is to heavy so grab a lighter weight. Make sure you keep your bum squeezed so your core is engaged and your back is strong.
Hammer Curls – Left Side – Repeat with the other arm
Alternating Hammer Curl – Exactly what you just did just curl one arm and then the other. You will do 20 total, so 10 per side. When you do 15, do 8 per side so 16 total, it’s a nicer number than 14 ? When you get to 10s, it’s 10 total or 5/side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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36 Comments

KatieR on April 23, 2018 at 7:03 am

Thank you for an awesome swexy start to my Monday!
Reply
- Nicole Maryse on April 24, 2018 at 11:35 am
  
  Def a great start to the whole week!
Amber Ashton on April 23, 2018 at 7:11 am

Giving the morning workouts a try for a change. Great start to my Monday! Thanks, Nicole!
Reply
- Nicole Maryse on April 24, 2018 at 11:35 am
  
  I love Morning workouts! Hopefully you start to get into the groove :)
Becky on April 23, 2018 at 9:47 am

Done! Thanks, Nicole
Reply
- Nicole Maryse on April 24, 2018 at 11:35 am
  
  Well Done Becky!
Ashsavage on April 23, 2018 at 11:39 am

All done thanks Nicole
Reply
- Nicole Maryse on April 24, 2018 at 11:36 am
  
  Amazing Ash!
Dawn Phillips on April 23, 2018 at 1:01 pm

Great Monday workout!! Arms are like jello
Reply
- Nicole Maryse on April 24, 2018 at 11:36 am
  
  You’ll probably be feeling them today too :)
Jennifer Wiggans on April 23, 2018 at 3:18 pm

Arms are shaking!
Reply
- Nicole Maryse on April 24, 2018 at 11:36 am
  
  Love it!
Nicole Sommer on April 23, 2018 at 3:19 pm

Great burner!
Reply
- Nicole Maryse on April 24, 2018 at 11:37 am
  
  Wayooooo!!
Rebeca Olivares on April 23, 2018 at 6:04 pm

Thanks for another great workout, I definitely started to feel it mid-way through.
Reply
- Nicole Maryse on April 24, 2018 at 11:37 am
  
  You’ll probably be feeling it today too :)
Patricia Best on April 23, 2018 at 7:31 pm

Those bicep curls were rough today! Feeling great though! Thank you!
Reply
- Nicole Maryse on April 24, 2018 at 11:37 am
  
  But I felt you felt crazy strong afterwards though!
April Patch on April 23, 2018 at 7:38 pm

Between the pushups last week and this workout, my right arm is toast. ?Thank you gorgeous gal!
Reply
- Nicole Maryse on April 24, 2018 at 11:38 am
  
  But not your left?! Hopefully you’ll balance it all out :)
Angelika Henning on April 23, 2018 at 8:06 pm

Good burn!!
Reply
- Nicole Maryse on April 24, 2018 at 11:38 am
  
  Ohhhhh momma!
Tracy Neziroski on April 23, 2018 at 8:39 pm

Great start to the week!?
Reply
- Nicole Maryse on April 24, 2018 at 11:38 am
  
  Absolutely! Great work!
Patricia C on April 23, 2018 at 8:58 pm

Done wow my arms are burning and heart rate up. Got my walk in tonight too. Feels good ty Nicole
Reply
- Nicole Maryse on April 24, 2018 at 11:39 am
  
  And you have machine arms! Glad I was able to get them burning again :) Great work Pat!
Marleen on April 24, 2018 at 8:35 pm

Good one! Thx! Broke a good sweat!
Reply
- Nicole Maryse on April 26, 2018 at 10:42 am
  
  Wooohooo!!
goodwink on April 24, 2018 at 8:45 pm

It burns!!
Reply
- Nicole Maryse on April 26, 2018 at 10:42 am
  
  Yeah baby!
Kristina Bergeron on April 26, 2018 at 3:53 pm

Such a strong arse one!
Reply
- Nicole Maryse on May 1, 2018 at 4:23 pm
  
  Oh hells yeah!
Sahackett17 on April 29, 2018 at 10:42 am

Love this workout! Thank you.
Reply
- Nicole Maryse on May 1, 2018 at 4:23 pm
  
  Great work!
Gillian Buckley on May 2, 2018 at 5:50 am

I think my bum will be sore tomorrow. Thanks, Nicole!
Reply
- Nicole Maryse on May 2, 2018 at 12:17 pm
  
  Here’s hoping!!! :)

Basic and Effective

36 Comments

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