Birthday Boogie

by Nicole Maryse | Jan 15, 2018 | Body Weight Workouts, Members, Workouts | 44 comments

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Wow this is a wicked killer workout using my 3 fav moves right now, with my fav style, cuz hey! It’s my birthday and I want to do everything I love right now. The workout is only 20 minutes with warm up but there is a nice long stretch at the end, because hey! I love stretching too! All in it’s 30 minutes, let’s celebrate it all together, your body deserves a nice stretch!

What you will need:

Just yo’ sexy self

Warm-Up:

Hip Pulses and Swings Circles + Squat with Open Hips + Squat Pulses + Plank Walk Outs

Workout: Each move we do for 10 reps when work your way down to 1. However you’re going to do each move for 10 reps then 9 reps then move on to the next move and do 10 and 9. Start back with the first move and do 8, 7, 6 reps and so on with the other two moves. Then finish it off with 5, 4, 3, 2, 1. You may want to watch this one to get the rhythm.

Single Side Forward Lunge – Right – Step forward with your right foot into a forward lunge. Pop back to standing and repeat for the remaining reps on the same side before switching. Make sure you don’t follow momentum and keep your knee behind your ankle.
Modification: If you can’t do lunges then step out to the side for a side squat.
Single Side Forward Lunge – Left – same as above just the left leg
TRANSITION: Walk it forward into a plank position
Push-Ups – This will gradually get quite challenging. You will move through the 3 different styles of push-ups each time you tackle this move. Chose your style each time. o Neutral position with your arms so they should be just wider than shoulder width apart. Make sure your hands don’t flair out to the sides and your wrists stay strong.
- Wide position just take your arms nice and wide.
- Tricep push-ups, make sure your hands are directly underneath your shoulders and you will lower your chest between your hands and push up through your thumb and forefinger (just like with wide push-ups). Try to push yourself as low as you can, whether that is 2 inches or all the way to the floor. When we get to the pulses lower as low as you can and pulse there. Hold that position for the hold section. Be sure to keep your head up. You will see I don’t go very low once we get going in this one. I clearly need to work on my Tri’s!
  Modification: You can also do this on a bannister or side of a couch if the angle from the floor is too challenging. You can also grab a weight and get on your back to do tricep extensions then pulses hen hold. As we move into the neutral and wide push-ups do a chest press with the ball with your elbows half way between your shoulders and body.
Dead Bug Bike Legs – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Put your hands behind your head and support it lifting through your shoulders not your head. You can also leave your head flat on the ground if this is too intense for you to start with. Either with your feet flat on the ground and knees bent in a tent position or raised in the air extend one leg forward towards the floor followed by the other leg. You’ll do 10 slow on each side then 10 quickly and so on as you work your way down.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching

High Fives For Sweaxy Times!
Nicole

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44 Comments

ashleighsciuk on January 15, 2018 at 5:52 am

Done! Killer work out!
Reply
- Nicole Maryse on January 15, 2018 at 1:20 pm
  
  Wootwoot!
Jackie Dixon on January 15, 2018 at 6:28 am

Happy Birthday, Nicole! That was great and thanks for the hip opening warm up and great stretches. That’s what I need!
Reply
- Nicole Maryse on January 15, 2018 at 1:21 pm
  
  I needed them too! Glad you’re feeling the benefits! Thanks for the wishes!
slambs5 on January 15, 2018 at 8:50 am

Happy Birthday ! Thanks!
Reply
- Nicole Maryse on January 15, 2018 at 1:21 pm
  
  Thanks chicka! Great job!
Ashsavage on January 15, 2018 at 10:21 am

Happy birthday!
Reply
- Nicole Maryse on January 15, 2018 at 1:22 pm
  
  *huggs*
Gillian Buckley on January 15, 2018 at 11:03 am

Thanks, Nicole! Happy birthday!
Reply
- Nicole Maryse on January 15, 2018 at 1:22 pm
  
  Thanks for the wishes! Way to dominate with me :)
kaknox on January 15, 2018 at 11:51 am

Thanks LADY, Happy bday.
Reply
- Nicole Maryse on January 15, 2018 at 1:22 pm
  
  Tmo we will celebrate with some of my REAL fav moves *evil laugh*
lisakvapil on January 15, 2018 at 1:09 pm

HAPPY BIRTHDAY great workout!
Reply
- Nicole Maryse on January 15, 2018 at 1:23 pm
  
  Thanks and thanks lisa!!
Lisa Zapfe on January 15, 2018 at 1:48 pm

great workout! happy birthday!!!
Reply
- Nicole Maryse on January 15, 2018 at 2:38 pm
  
  Way to rock it Lisa! Thanks for the wishes!
Angelika Henning on January 15, 2018 at 5:07 pm

Happy Birthday!!
Reply
- Nicole Maryse on January 16, 2018 at 9:22 am
  
  Shpanks!
Patricia Best on January 15, 2018 at 7:23 pm

Happy birthday!!
Reply
- Nicole Maryse on January 16, 2018 at 9:22 am
  
  Thanks Patricia and way to rock the workout!
Patricia C on January 15, 2018 at 8:17 pm

Happy birthday pretty lady. Great workout love that style. Abs were on fire. Ty
Reply
- Nicole Maryse on January 16, 2018 at 9:23 am
  
  Its one of my favs too. Goes so quickly! Love the core burn too :)
  Thanks for the wishes my dear! xo
Becky McDougall on January 15, 2018 at 8:29 pm

Happy Birthday!! great workout, Thanks Nicole!
Reply
- Nicole Maryse on January 16, 2018 at 9:24 am
  
  Thanks for getting sweaty with me on my big day!
Kristina Bergeron on January 15, 2018 at 9:31 pm

The stretch was so nice and needed!
Reply
- Nicole Maryse on January 16, 2018 at 9:24 am
  
  I felt the same way!
Kristina Bergeron on January 15, 2018 at 9:31 pm

Aaaaand Happy Birthday!
Reply
- Nicole Maryse on January 16, 2018 at 9:24 am
  
  hahaha thanks so much!
faloncastellano on January 16, 2018 at 7:59 am

Done – Haapy Birthday! Loved the countdown style :)
Reply
- Nicole Maryse on January 16, 2018 at 9:25 am
  
  It always go so fast when you count down :)
  Thanks for the wishes!!
Nicole Sommer on January 16, 2018 at 3:29 pm

Bonne fete! :)

Nicole and Kendra
Reply
- Nicole Maryse on January 17, 2018 at 2:20 pm
  
  Merci beaucoup!
Madabb82 on January 16, 2018 at 5:21 pm

Done my first workout and love it! Thanks for the workout and happy belated!
Reply
- Nicole Maryse on January 17, 2018 at 2:20 pm
  
  Awesome job lady! Welcome to the clan!
Amber Ashton on January 16, 2018 at 10:53 pm

Happiest birthday wishes, Nicole! Great way to celebrate you! Cheers, lady!
Reply
- Nicole Maryse on January 17, 2018 at 2:20 pm
  
  Thanks Amber! Way to dominate!
KatieGoss on January 17, 2018 at 3:08 pm

Thanks Nicole! Happy Birthday!
Reply
- Nicole Maryse on January 18, 2018 at 9:01 am
  
  Thanks for getting sweaty with me lady!
Andrea Was on January 20, 2018 at 11:10 am

Happy Belated Birthday Nicole!!! Thanks for the great workout and much needed stretch! Have a great weekend!
Reply
- Nicole Maryse on January 23, 2018 at 7:05 am
  
  Always a pleasure Andrea :)
April Patch on January 21, 2018 at 2:10 pm

Thank you Nicole! I hope you had a great birthday! XO
Reply
- Nicole Maryse on January 23, 2018 at 7:05 am
  
  Thanks for getting sweaty with me lady!
Jennifer Wiggans on January 22, 2018 at 3:37 pm

Happy Belated Birthday Nicole ?
Playin catch up…I’m a week behind due to sinus infection and bronchitis.
Reply
- Nicole Maryse on January 23, 2018 at 7:06 am
  
  Oh no I hope you’re feeling better now!

Birthday Boogie

44 Comments

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