Birthday Blast

by Nicole Maryse | Jan 16, 2017 | Members, Weighted Workouts, Workouts | 70 comments

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Today’s workout is all about me!! My fav moves, equipment (well almost, I can’t do a video with the TRX since too many of you would be lost!) and hopefully you’ll love them too! Let’s rock this bad boy together – it will only take 18 minutes!!

What you will need:

Just your sexy self + Bosu ball (not needed though) + 1 heavy weight – I have 20lbs for myself then go down to 15lbs part way through

Warm-Up:

1 min jumping jacks + 1 min squat kick backs + 1 min Bosu Step ups or running/high knees on the spot

Workout: 10 reps each move, 3 times through

Bosu Side to Side Jumps – Start with your left foot on the bosu squat down and then power jump and jump to the other side of the bosu landing with your right foot on the ball. Jump back to the other side for 1 rep.
Modification: No jumping? Hit up squats and do 20 reps. No Bosu Jumping? You can do step overs. No Bosu? Do squat jumps from side to side.
Power Single Arm Squat and Press – Right– I am using more weight than I normally would for a squat and press but the key here is the power in your legs. Hold the weight in one hand with your elbow forward and your wrist facing your face and squat down low. Hold your other arm out to the side to help for balance. Using the power through your heels stand up quickly while also raising the weight up over your head turning your wrist so it is facing forward. Squeeze your bum at the top. As you lower back down slowly bring your elbow forward and turn your wrist back in so it faces your body. The key to this move is to stand up fast it makes a big difference!
Power Single Arm Squat and Press – Left – Same as above just the left side
Plank Tap Out & Up – Get in to high or low plank on the bosu (or Ugi or on the floor). Tap your right foot out to the side then bring it up and to the side of your body – like a wide mountain climber. Bring your leg back out to the tap out position then back to the middle. Repeat on the other side for 1 rep.
Modification: You can do this from your knees as well following the same motions.

BONUS

1 minute – Bosu Deadbug/Inverted Chair – Get on your bosu and pull your abs in tight. Bend your knees 90 degrees and extend your arms up or support your head. This can take a moment to get on the bosu without losing balance. If you are doing this on the floor then contract your back and abs so your back is flat. Keep your head on the floor and bring your arms up and knees bent in 90 degrees. If you are having trouble keeping your back flat for the full time then do small contractions. You can also keep your feet on the floor with a contracted core and raise one foot up at a time alternating.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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70 Comments

Andrea Was on January 16, 2017 at 5:44 am

Thanks for the morning wake-up! Happy Birthday Nicole!
Reply
- Nicole on January 16, 2017 at 3:32 pm
  
  Thanks Andrea! Great way to start the week!
Catrina on January 16, 2017 at 5:51 am

Done! Happy birthday Nicole!
Reply
- Nicole on January 16, 2017 at 3:32 pm
  
  Killer Andrea! Thanks for the wishes!
- Nicole on January 16, 2017 at 3:33 pm
  
  hahaha sorry Catrina I was looking at the comment above haha
Patricia Best on January 16, 2017 at 6:08 am

Happy birthday! That was awesome!
Reply
- Nicole on January 16, 2017 at 3:33 pm
  
  Yes Patricia!!
Colleen Giles on January 16, 2017 at 6:39 am

Happy birthday! Enjoy
Reply
- Nicole on January 16, 2017 at 3:34 pm
  
  Great combo to your pound class too! Great job! Thanks for the wishes
Jillian Churly on January 16, 2017 at 6:49 am

Happy birthday and thanks for the great Monday workout!!
Reply
- Nicole on January 16, 2017 at 3:34 pm
  
  Yess Jillian!
Carly on January 16, 2017 at 7:41 am

Happy Birthday! Thanks!
Reply
- Nicole on January 16, 2017 at 3:35 pm
  
  Thanks Carly way to nail this workout!
Lisa Zapfe on January 16, 2017 at 8:59 am

Happy Birthday!!!!! Thank you!!!
Reply
- Nicole on January 16, 2017 at 3:36 pm
  
  Boom Lisa! Nailed it!
Kim Judd on January 16, 2017 at 9:52 am

Happy birthday Nicole … great workout
Reply
- Nicole on January 16, 2017 at 3:36 pm
  
  Way to go Kim! Killer start to the week!
Jams84 on January 16, 2017 at 12:15 pm

I look forward to Mondays!! Thanks so much, that was fantastic. I stink, im a hot sweaty mess and I love every minute of it!! Especially when I can rub my armpit juice on my 8 yr old. But dont worry, he farted on me earlier. Happy Birthday!!
Reply
- Nicole on January 16, 2017 at 4:21 pm
  
  OMG! This made me laugh so hard! I’m so glad I can bring joy to your Monday’s and that you look forward to them. Probably the best compliment I’ve gotten :) Hope your kiddie appreciated the juice gag as much as I did – much deserved after the fart attack!
- Ashley Dale Grant on January 16, 2017 at 7:37 pm
  
  Hahahaha omg! Yeah that seems like a fair trade off – fart for armpit sweat. You’re hilarious!
Rita Campbell on January 16, 2017 at 1:34 pm

That was perfect for today, thank you! Happy Birthday!
Reply
- Nicole on January 16, 2017 at 4:19 pm
  
  Booya!
  Thanks Rita!
Jennifer Wiggans on January 16, 2017 at 3:44 pm

Happy Birthday Lady … cheers!
Reply
- Nicole on January 16, 2017 at 4:19 pm
  
  Cheers Big Ears – as my mom would say :) Great job getting this one in to kick start your week off strong!
Kendra Lawrence on January 16, 2017 at 4:29 pm

Happy birthday!!!!
Reply
- Nicole on January 18, 2017 at 8:25 am
  
  Thanks Kendra! Great work!
Kim Ruis on January 16, 2017 at 7:24 pm

Happy Birthday Nicole! Did this one with my 7 year old…we need to work on his form….lol
Reply
- Nicole on January 18, 2017 at 8:26 am
  
  Hahaha! You know your shit Kim – teach him! :)
Magdalen Stiff on January 16, 2017 at 7:52 pm

Happy birthday my friend! xoxo Thanks for the good sweat.
Reply
- Nicole on January 18, 2017 at 8:27 am
  
  Thank you by dear! Way to sweat it out with me!
Becky McDougall on January 16, 2017 at 7:55 pm

Done! Happy Birthday! Thanks Girl!
Reply
- Nicole on January 18, 2017 at 8:28 am
  
  Well done chicka!! Thanks for the wishes!
Stephrich17 on January 16, 2017 at 7:56 pm

Thanks Nicole!!! Enjoy your big day!!
Reply
- Nicole on January 18, 2017 at 8:28 am
  
  Love all your drive right now Steph!
Kimberley Bell on January 16, 2017 at 8:04 pm

Donzo! HBD!
Reply
- Nicole on January 18, 2017 at 8:29 am
  
  Thanks Kim! Great end to your night!
Kristin on January 16, 2017 at 8:40 pm

Happy birthday!! Great for a Monday!
Reply
- Nicole on January 18, 2017 at 8:29 am
  
  I’ll say! Great start to the week! Thanks Kristin!
Ashley on January 16, 2017 at 8:55 pm

Done. Happy Birthday Nicole.
Reply
- Nicole on January 18, 2017 at 8:30 am
  
  Thanks Ash! Way to nail it!
Amanda Savoy on January 16, 2017 at 9:06 pm

All done! Thanks for a great way to end my day! Happy birthday!
Reply
- Nicole on January 18, 2017 at 8:30 am
  
  Great way to end your day AND start your week! Booya! Thanks Amanda!
Kristina Bergeron on January 16, 2017 at 9:21 pm

All done! Hope you had an awesome Birthday!
Reply
- Nicole on January 18, 2017 at 8:31 am
  
  I did Kristina thanks! Nice work on nailing this one!
Tracy Neziroski on January 16, 2017 at 9:42 pm

Done! Happy Birthday Nicole! ?
Reply
- Nicole on January 18, 2017 at 8:31 am
  
  Thanks Tracey! Great job powering this one out!
Raya Ayer on January 17, 2017 at 8:44 am

Done-zo!!! Hope you ate some cake!!!
Reply
- Nicole on January 18, 2017 at 8:32 am
  
  WOOHOOO!! I had a cupcake and there’s 2 more still in my fridge….
Nicole King on January 17, 2017 at 10:02 am

Done! Happy birthday! Hope you had a great day!
Reply
- Nicole on January 18, 2017 at 8:32 am
  
  I did thanks Nicole! Great job sneaking this one in!
Ashley Savage on January 17, 2017 at 2:59 pm

Happy Birthday!!!! in that short time I had many interruptions lol however I plan on coming to see you on Thursday so you can kick my arse then
Reply
- Nicole on January 18, 2017 at 8:33 am
  
  YES! A real life ass kicking! Can’t wait to see you, and Belle! WOOOHOOO! Best bday gift!
Cara Fischer on January 17, 2017 at 4:15 pm

Happy Birthday!!
First online workout in a while!! I was definitely slower than you and had to modify the planks. Evelyn did the workout with me and asked to another after so we fit in another short one ;)
Thanks!
Reply
- Nicole on January 18, 2017 at 8:34 am
  
  I love that she’s keeping you motivated! Modified planks are a-ok, especially right now in your fourth trimester!
Angelika Henning on January 17, 2017 at 7:17 pm

Great end to the day! Thanks Nicole!!
Reply
- Nicole on January 18, 2017 at 8:35 am
  
  Totally! Glad we could spend it together!
April Patch on January 17, 2017 at 7:48 pm

Thank you for gifting us fitness on your birthday! My face was beat red after this baby!
Reply
- Nicole on January 18, 2017 at 8:35 am
  
  Thank you for joining me in celebration! Pleased to get that pretty face red and sweaty!
AmberAshton on January 17, 2017 at 9:31 pm

Hope that you had a stellar birthday, Nicole! Great workout!
Reply
- Nicole on January 18, 2017 at 8:36 am
  
  Thanks Amber, it was an awesome day! Thanks for joining me and rocking it out with this badboy!
Priscilla Emanuele on January 18, 2017 at 8:03 pm

Happy birthday ! Awesome workout !
Reply
- Nicole Maryse on January 20, 2017 at 11:52 am
  
  Thanks Priscilla! Great job on rocking it!
Jackie McDonald on January 18, 2017 at 8:23 pm

Phew! My Shoulders are feeling it…”power!” Lol :) Thanks Nicole, hope you had an awesome day!
My hip flexors were feeling it during the plank step outs so that long stretch felt good at the end!
Reply
- Jackie McDonald on January 18, 2017 at 8:23 pm
  
  Ps. I used my step in place of the boss and worked pretty well I think!
- Jackie McDonald on January 18, 2017 at 8:25 pm
  
  Bosu* ah can’t type now lol
- Nicole Maryse on January 20, 2017 at 11:52 am
  
  Oh yeah the step would have been perfect! Great mod girl! Glad you felt awesome after!
Patricia C on January 19, 2017 at 8:22 pm

Holy momma that burned. Great combo. Missed my class with ya but got caught up with this video. Ps you rocked using 20. 15 was my max girl :)
Reply
- Nicole Maryse on January 20, 2017 at 11:53 am
  
  Yeah the 20’s didn’t last long and I should have stuck with the 15s the whole time. I was a bad girl on that one.
  Missed ya in class too but glad we got to rock it together even if its virtually!
Mandy Armstrong on March 11, 2017 at 9:02 am

Happy super belated birthday Nicole!!!!
Reply
- Nicole Maryse on March 13, 2017 at 10:24 am
  
  hahaha thanks Mandy! So happy to keep the celebration going with you :)

Birthday Blast

70 Comments

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