Circuit Sweat

by Nicole Maryse | May 28, 2018 | Body Weight Workouts, Members, Workouts | 30 comments

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Circuit Sweat
Print Workout Here
Did anyone else notice I was loving my orange shorts this month?! Apparently, that’s all I wore haha We’ve got 23 minutes together today

What you will need:

Just yo’ sexy self

Warm-Up:

Leg Swings Forward Back & Side + Circle Openers + Hip Circles + Squat & Arm Circles

Workout: 5 min circuit and you will be switching moves every minute + 1 min break between sets

Set 1

Back Lunges with Open Arms – These are just your normal back lunges but we will be bringing our hands up behind our head with our elbows wide. Alternate your feet, focus on an open chest and elbows.
Modification: if you can’t back lunge, keep the same arm challenge but squat instead
Shoulder Taps – With your hands on the floor get into high plank. Tap one hand to the opposite shoulder and do the same on the other side.
Modification: You can definitely do these from your knees if you can’t support yourself in a plank position. If you still can’t do this than get into dead bug and open your arms wide to the side while keeping your back flat on the ground.

Set 2

In/Out Squats– Jump into a narrow squat and then jump into a wide squat staying low in your legs the whole time. Move fast through both of these moves.
Modification: If you’re not jumping then step into a wider squat then back into a narrow one and switch which side you step out with each time.
Push-Ups–Take a neutral arm stance with your hands and drop that chest right between your hands. Hands in line with your elbows as you bend down and you will want to drop your chest between your hands, even if it’s an inch. You can choose the style of push-up you like based on your goals.
Modification: You can definitely do these from your knees if you can’t support yourself in a plank position. In lieu of the push-ups then do bicep curls or chest press. With your feet flat on the floor roll your hips so your back is flat and then press the weight from your chest straight up and back down.

Set 3

X Jumps – Start with your feet wide and then you will jump forward bringing your feet together then jump forward again with your feet landing wide so you are creating an X shape. Jump backwards now bringing your feet together then jump back one more time with your feet wide so you do a backwards X.
Modification: If you can’t jump you are going to quickly step into the same pattern.
Windshield Wipers– Lay on your back and bring your legs up in the air. Bring your arms out to the side to help stabilize. Make sure your shoulders are flat to the ground and don’t move them from that anchored position. Make sure your abs are tight and your back is flat and bring your legs to the right side and hold it there. Bring them as low to the side and forward as you can while maintaining a strong core and shoulders stay grounded. Knees can be bent or straight. Do roughly 30 secs on one side and then slowly move to the other side. Or do 1 minute on each side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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30 Comments

Patricia C on May 29, 2018 at 8:01 pm

That was awesome sweaty and fun. Ty Nicole xo
Reply
- Nicole Maryse on May 30, 2018 at 7:03 am
  
  Amazing Pat! I love that you always have fun with a workout, tough or easy :)
Joelle LaRonde on May 30, 2018 at 6:03 am

Nice one! .Just what I needed this morning! :)
Reply
- Nicole Maryse on May 30, 2018 at 7:03 am
  
  Wowzas lady! You were sweating while even the bird were sleeping! Way to go!!
Nicole Sommer on May 30, 2018 at 5:17 pm

So sweaty and awesome! Love the orange shorts, you rock ‘em!
Reply
- Nicole Maryse on June 4, 2018 at 9:07 am
  
  Hahah thanks lady! Way to rock this workout!
Ashsavage on May 31, 2018 at 11:21 am

All good, thank u
Reply
- Nicole Maryse on June 4, 2018 at 9:07 am
  
  Way to go ash!
Gillian Buckley on May 31, 2018 at 3:39 pm

I’m a pile of sweat…in a good way! Thanks, Nicole!
Reply
- Nicole Maryse on June 4, 2018 at 9:07 am
  
  Booya!
Kendra Lawrence on May 31, 2018 at 4:18 pm

Glad I saved this one for Home with a fan! Super sweaty and fun!
Reply
- Nicole Maryse on June 4, 2018 at 9:08 am
  
  I know what you mean! I could have used one too :)
Becky on June 1, 2018 at 11:08 am

Thanks, Nicole!
Reply
- Nicole Maryse on June 4, 2018 at 9:08 am
  
  High Five!
Krysta Dudley on June 1, 2018 at 11:57 am

Feeling good for the weekend! Thanks Nicole – those X jumps were killer!
Reply
- Nicole Maryse on June 4, 2018 at 9:08 am
  
  You earned those beers momma!
Nicole Smith on June 1, 2018 at 12:19 pm

Done. Thanks!
Reply
- Nicole Maryse on June 4, 2018 at 9:09 am
  
  amazing Nic!
TJ1977 on June 1, 2018 at 9:24 pm

Woot woot! Done! Did a quick yoga workout too!! Thanks!!
Reply
- Nicole Maryse on June 4, 2018 at 9:09 am
  
  You are on fire!
Jackie McDonald on June 2, 2018 at 12:35 pm

Done! Thanks Nicole. That hip stretch at the end felt glorious after on my tight hips!!!!
Reply
- Nicole Maryse on June 4, 2018 at 9:09 am
  
  Unreal Jackie!! I love nice deep hip stretches!
Jackie Dixon on June 3, 2018 at 7:49 am

Great! Thanks for all those hip opening stretches. Need them!
Reply
- Nicole Maryse on June 4, 2018 at 9:10 am
  
  Me too! Glad it felt awesome for you too :)
Kristina Bergeron on June 3, 2018 at 2:21 pm

Burner baby!
Reply
- Nicole Maryse on June 4, 2018 at 9:10 am
  
  Helllllls Yay!
April Patch on June 3, 2018 at 4:55 pm

I love these because they seem so quick when broken into sets! Great way to end my 33 months with you amazing RF ladies! You rock Nicole!
Reply
- Nicole Maryse on June 4, 2018 at 9:10 am
  
  You are truly a machine April!!! Way to keep dominating!!
Angelika Henning on June 3, 2018 at 5:02 pm

Nice and sweaty and ready for the yoga challenge.
Reply
- Nicole Maryse on June 4, 2018 at 9:10 am
  
  You’re amazing Angelika!

Circuit Sweat

30 Comments

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