Bring It Down
Print Workout Here
My butt!! I felt this for a bit! I know I’ve done this style a lot lately but it’s a fav and I can’t even help it sometimes. Plus it goes super fast so it’s not even that bad! You’ve def seen these moves recently in this style but I know you’ll still love it! It’s an 18 minute workout with roughly a 5 min warm up so we’ll be done in only 23 mins! PS I am well aware this is VERY similar to my bday workout 2 weeks ago but I LOVE IT!
What you will need:
- Just yo’ sexy self + Something to Sit Down On
Warm-Up:
- Hip Pulses and Swings Circles + Squat with Open Arms
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 and so on down to 1. You may want to watch this one to get the rhythm.
- Single Side Squat to Forward Lunge – Right – Stand in front of a couch, chair anything to sit on. Lift your right leg and sit down with your left leg. Make sure you come to rest in a seated position and then stand up and 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 squats then skip the lunge and sit to squat with both legs and then step out to the side for a right side squat. - Single Side Squat to Forward Lunge – Left – same as above just the left leg
- Push-Ups – Chose your push-up here. I do mine elevated and all wide but you can switch them up each time you get to a push up.
- 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 do some bicep curls or stand in a wide squat and bring your arms out to the side and clap them either above your head or in front of your body to work through those shoulders.
- 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.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Good Monday morning Nicole!! Thanks for the workout!
Enjoy that bum burn later Andrea :)
Done. That was killer! I’m a shweaty mess ??
waaayyyyooo!!!!
Home today so done but lots of interruptions lol
That’s alright, I know you pushed through anyways :)
Done. Thanks Nicole!
High Five!
Done. Boom! ?
BOOMSHAKALAKA!
My whole body is on fire! Thanks pretty lady!
Love it! Booty for days!
Great one lady!!
Holla!
Awesome!!! Done and done!
Yes Patricia!
Done. That was great. ?
Way to go Nic!
Done! That was a good one, Thanks Nicole!
Powerhouse!
Done and had two workout buddies with me too
Love it!
Loved the leg workout. Did ten set of abs for all 10reps. Thanks Nicole.
You are a machine lady!
Feeling great!
Unreal work girl!
Sweaty Betty! Phew! Love this style!
me too! Clearly since it looked oddly familiar to my bday one hehehe
Great workout Nicole! Thank you
Love your drive Lees!
Done! Enjoyed this workout. Feeling the burn upper legs
You’ll be feeling that burn for a bit :)
Boom! So great :) THANK YOU!
Well done chicka!
Oh momma! Going to be sittin pretty tomorra!
yah yar! woot wott!
Done! Great one!
wayyyoooooo!!!
Wowzers sweat fest. Thanks
Great start to your saturday!!
You are even better to work out with on a Saturday ? Have a great weekend and enjoy the super bowl if you guys are NFL followers too!
little weekend fun together I see :)
My double blue aren’t in the league so we watch but don’t really care about the game. :)
I didn’t get around to commenting on Monday. I loved it! Didn’t think I would be feeling it as much 2 days later but holy moley this one really sneaks up on you! Burn Baby!
Absolutely! My butt was on fire for a couple days following. I love that!! Great work chicki!
Good one!