Build Me Up To Bring Me Down

by Nicole Maryse | Jan 9, 2017 | Members, Weighted Workouts, Workouts | 48 comments

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Build Me Up To Bring Me Down
Print Workout Here

We’ve got everything covered here. We’re going to be starting with low reps and working our way up in number. Once we hit our top number will work our way back down. Then we high five for sweaxy times! It will only take us 25 minutes to rock this out! Please take a peak at the bicep curl note, since doing this video I have learned how to make curls more effective :)

What you will need:

Just your sexy self + weights or Ugi ball – I have a set of 12lbs and 15lbs for myself

Warm-Up:

90 seconds jump rope + 90 seconds squat kick backs

Workout: Start doing each move for 1 rep, then each move for 2 reps. Continue up to 10 reps each move. Then work your way back down

Burpees – You know the drill. Jump it up, land soft and low in a squat. Place your hands on the floor and jump or walk your feet out in to plank. Jump or walk them back up towards your hands then jump up. Repeat. (Yes I know we did them last week but I am loving them right now – they’re so badass and effective!)
Bicep Curls – Stand with your feet hip distance apart (this is different than I do in the video.) Tuck your hips in (like we did last week!) so squeeze your bum and engage your abs. This is important for keeping a strong core for this move. If your hips want to push forward then the weight is too heavy. Lower your weight to make this the most effective for your full body. Hold a weight in each hand with your wrists turned towards your body. Bring the weights up hammer curl style (up and down not side to side for the weight heads). Don’t rush these and contract your abs with each curl.
Flutter Kicks – Lay on your back with your feet in the air and your hands behind your head for support. Crunch up and then spread your legs wide as you bring them back together cross one foot in front of the other. Repeat on the other side to complete 1 rep. You don’t need to spread your legs wide here to feel the burn. Even a small 6 inch spread will hit!
Modification: If this bothers your back then bend your knees 90 degrees and do the same motion. When you cross your feet your calves will cross.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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48 Comments

Catrina on January 9, 2017 at 6:03 am

This was awesome! Thanks Nicole!
Reply
- Nicole Maryse on January 9, 2017 at 3:44 pm
  
  Well Done Cat!
Anna Fischer on January 9, 2017 at 7:51 am

Great start to this week! Thanks
Reply
- Nicole Maryse on January 9, 2017 at 3:45 pm
  
  I’ll say! Great job!
Lisa on January 9, 2017 at 11:17 am

great workout! thanks nicole
Reply
- Nicole Maryse on January 9, 2017 at 3:45 pm
  
  No Thank YOU for starting your week strong Lisa!
Ashley Savage on January 9, 2017 at 11:51 am

LOVED this one. Feeling strong after Fridays and todays. You guys are kicking ass.
Reply
- Nicole Maryse on January 9, 2017 at 3:46 pm
  
  Yes! That’s such a great feeling and I’m glad I was a part of it!
frankie_bellas_mom on January 9, 2017 at 6:01 pm

I’m back and it feels amazing ! Loved that workout ! ?
Reply
- Nicole on January 10, 2017 at 8:33 am
  
  Awesome Job lady! Welcome back!
Becky McDougall on January 9, 2017 at 7:07 pm

Loved that one! Thanks, Nicole
Reply
- Nicole on January 10, 2017 at 8:33 am
  
  Good good! Way to rock it!
Patricia Best on January 9, 2017 at 7:17 pm

That was deceptively challenging! I’m dripping sweat!! Thank you!
Reply
- Nicole on January 10, 2017 at 8:33 am
  
  Those are the best kind!
Ashley on January 9, 2017 at 8:34 pm

Awesome one. Thanks Nicole.
Reply
- Nicole on January 10, 2017 at 8:34 am
  
  *High Five*
Patricia C on January 9, 2017 at 9:20 pm

Sweaty one loved that up down. Did this after my self care massage. Feeling great. Ty nicole.
Reply
- Nicole on January 10, 2017 at 8:34 am
  
  haha I feel like that should have been the other way around. I love the self-care girl!
Tracy Neziroski on January 9, 2017 at 9:31 pm

That was awesome! I needed this one today. Thanks Nicole!
Reply
- Nicole on January 10, 2017 at 8:38 am
  
  Perfect stress release!
Rita Campbell on January 10, 2017 at 2:00 pm

I didn’t think I was going to make it, but pushed through. Burpees 7 months pregnant aren’t pretty though.
Reply
- Nicole on January 10, 2017 at 4:11 pm
  
  oh goodness – as much as I love burpees on a good day non-pregnant they’re a force! Great job girl!! Way to rock it!
Raya Ayer on January 10, 2017 at 5:22 pm

Back in action after flu and then cold! Yay I didn’t pass out!!! Hahah. Thanks Nicole!
Reply
- Nicole on January 12, 2017 at 3:22 pm
  
  Way to go Raya!! Glad you’re feeling better!!
  (PS I don;t know what happened but this notification just came through late last night….strange!)
AmberAshton on January 10, 2017 at 7:57 pm

So sweaty! Thanks Nicole!
Reply
- Nicole on January 11, 2017 at 11:34 am
  
  *High Five*
Andrea Was on January 10, 2017 at 8:26 pm

What a perfect workout… 25 minutes but didn’t feel that long! Thanks Nicole!
Reply
- Nicole on January 11, 2017 at 11:34 am
  
  That’s the best isn’t it! Great job!!
Angelika Henning on January 10, 2017 at 8:39 pm

Awesome! Thanks Nicole
?
Reply
- Nicole on January 11, 2017 at 11:35 am
  
  Stellar girl!
Kristin on January 10, 2017 at 9:14 pm

Perfect! Not comfortable jumping yet, but otherwise kept up!
Reply
- Nicole on January 11, 2017 at 11:36 am
  
  No issue there! As long as you’re moving and listening to that body. Way to go lady!
Kristina Bergeron on January 12, 2017 at 9:07 pm

Hurts so good!
Reply
- Ashley Dale Grant on January 13, 2017 at 3:16 pm
  
  Exactly!!!!
- Nicole on January 15, 2017 at 10:28 am
  
  Come on baby make it hurt so good!! :p
Amanda Yeaman on January 13, 2017 at 9:29 am

This was wayyyyy harder than I though. Holy shit!!! I got threw it and even jumped 90% of the burpees.
Reply
- Ashley Dale Grant on January 13, 2017 at 3:17 pm
  
  Wow that’s incredible Amanda. Good for you. Kicking ass in 2017 ??
- Nicole on January 15, 2017 at 10:29 am
  
  That’s because you’re a friggen rock star!! Well done girl!
April Patch on January 14, 2017 at 10:23 am

When I first read over this I definitely didn’t think I’d be as sweaty as I am! Great one Nicole! PS You are beautiful even when sweaty :)
Reply
- Nicole on January 15, 2017 at 10:30 am
  
  Yes I love those surprises! And you are so very sweet April – always making me blush!
Stephrich17 on January 14, 2017 at 12:35 pm

A few days late but all done this weeks! Thanks Nicole
Reply
- Nicole on January 15, 2017 at 10:30 am
  
  You are rocking the online Steph! So proud of you!!
Jackie McDonald on January 15, 2017 at 8:59 pm

Holy Sweating!!! Definitely needed that. Thanks! feeling good!
Reply
- Nicole on January 16, 2017 at 3:45 pm
  
  Yes Jac!! Great work!
Jessica Hambleton-Bojda on January 18, 2017 at 7:51 pm

done
Reply
- Nicole Maryse on January 20, 2017 at 11:54 am
  
  Boom shakalaka!
Amanda McCauley on January 18, 2017 at 9:50 pm

complete
Reply
- Nicole Maryse on January 20, 2017 at 11:54 am
  
  Always a great feeling :)

Build Me Up To Bring Me Down

48 Comments

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