Build Me Up Buttercup
Print Workout Here
I’ve never done a workout before like this and truthfully I’m a little bummed. I had such a blast doing it and it FLIES by! It will only take 20 minutes and if you wanted to do it 3 times through it will only take another 8 minutes or so. The finale move can be a little confusing but don’t let that deter you, it’s more of a fun combo move to keep ya moving and to switch it up ? Let’s build this move up!
What you will need:
- Just yo’ sexy self and 1 heavier weight or an Ugi ball
Warm-Up:
- Hip Swings Forward Back and Side to Side + Hip Circles and Arm Circles + Side Reaches + Jump Rope
Workout: Do each move for the stated time 2 times through then move on to the next move. Repeat the whole circuit of moves 2 times through
20 seconds work / 10 seconds break
- Burpee – You know the drill. Jump it up. Jump or walk it out into plank. Jump or walk it back in then stand.
30 seconds work / 10 seconds break
- High Plank – Keep your hands right under your shoulders and keep those abs tight. You can also do this from your knees, one leg extended or elevated.
Modification: Get into a v-sit or dead bug if you have shoulder issues.
40 seconds work / 10 seconds break
- Squat with Alternating Press – Grab the weight and hold it to your right shoulder as you squat down. As you stand press the weight up over your head then lower to your left shoulder as your squat down. Repeat going both ways.|
Modification: If you can’t press then do single arm bicep curls holding the head of the weight in each hand. Make sure to press down with your top hand as you lower and raise the weight in the curl so it really works those biceps.
50 seconds work / 10 seconds break
- Halo Squats – Bring the weight to your right hip then swing it up and around your head in a halo motion and then swing the weight across your body towards your left hip. Squat down as you finish your halo and bring your left elbow back behind your left hip nice and tight. Really contract your abs here. Now swing the weight up towards the right shoulder and around your head in a halo motion then twist it down towards your right hip in your squat.
Modification: If you can’t lift the weight up over your head then do little circles in front of your body.
60 seconds work / 10 seconds break
- Halo Press Burpee – let’s put it all together now. Jump it out, hold that plank for an extra second. As you jump or walk it back in, squat low as you lift the weight up towards your right shoulder – be sure to stay in your squat here. As you press it up shift the weight towards your left side so you can flow into the halo motion. As you circle out of the halo, swing the weight down towards your right side. This move isn’t easy and it can be a little confusing so just press the weight up and make sure you swing it back down towards your hip for the crunch. This is just a fun way to incorporate all the moves. Even I have trouble with this one on a couple reps so just make sure you keep moving.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Loved how fast this felt! Love this format!
I know right! I had a blast with it! Glad you did too!
I did a Monday workout on a Monday! Hooray! Thanks Nicole! I loved this one.
Amazing lady! Great way to start the week off!
what an awesome work out, my shoulders are on FIRE. Love it <3
I felt the same way, partly why i was glad to only do 2 rounds of it :)
So simple but so effective! Felt good to get my sweat on this morning ;)
Hells yay lady!
Done!!! Internet issues again but needed to get it done at lunch so we figured it out!
Well done lady!
Happy Monday
Wooowoooo!
Omg Nicole! My heart is pounding.
Thanks!
Yes! Love it!
Done! Went for a third round too since I had a little more time :) Great workout!
You are a machine!
Another awesome workout for a none day gym ?thanks Nicole
Boo ya!
Good one thanks Nicole
Well done Ash!
Loved it Nicole feels like a while since I worked my arms
Gotta love that burn!
Ok so I’m either completely retarded or crazy for doing this after last nights class omg my arms legs. Can barely move but loved it. Ty girl.
hahaha I’m guessing delirious.
This was great!
great work lady!
Got a good burn with this one. Thanks Nicole!
Oh yeah baby!
First sweat of the week! Took it slow after a crazy 6 RF week last week. Have a wonderful Saturday!
Oh my! I don’t blame ya! I hope Sunday was a nice rest day for ya :)
That last move sure was awkward for this girl, but I think that made me work harder! Haha. Thanks Nicole!
I admit it is a little awkward but like you I thought it made me work harder and really get me listening and in tune with my body. Great job lady!