Country Pride

by Nicole Maryse | Jul 2, 2018 | Body Weight Workouts, Members, Workouts | 27 comments

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Country Pride
Print Workout Here
We’ll tagging on to last years 150 year celebration as we bring in 151 years. We hit the same number as last year and finished this sucker in 22 sweaty minutes.

What you will need:

Just yo’ sexy self

Warm-Up:

Squat with Arm Circles + Hamstring Reaches + Skaters + X Press + Plank Walks

Workout: You will do each move for 10 reps each alternating the moves 5 times through – so the first time you will do 1 move 3 times and the other move 2 times. The next time through switch the order. The final time through go back to the original order. This is how it will look

Set 1
1, 2, 1, 2, 1
3, 4, 3, 4, 3
5, 6, 5, 6, 5
Set 2
2, 1, 2, 1, 2, and so on
Once you have finished the 150 reps you’ll do 1 final rep of each move to make it the 151?

Moves 1 & 2

Squat/Jump Squat– With your legs hip distance apart squat low for 10 reps. Go right from your 10^th squat into your jumps. Land soft and low in your legs in order to protect your knees.
Modification: Take out the jump and just do squat pulses

Moves 3 & 4

Plank Rows / Jumping Jacks – In plank position spread your legs nice and wide to help with stability. Bring your elbow up to the sky and your hand back to your hip. Contract through your back for the row. Bring your hand back down to the starting position and repeat for the full 10 reps. You can also do this from your knees or if that’s too easy then extend the leg of the same side as you are back rowing. It will create some added instability without being in full plank. Make sure you don’t open up through your body or hips with this move. You don’t want to charge up the obliques solely isolate your deep core muscles by staying strong and straight. Repeat on the other side / Once you have finished come up for 10 jumping jacks
Modification: if you can’t be in plank then come to standing and hinge through your hips. Row on one side and then the other

Moves 5 & 6

Mountain Climbers / Pikes – With your hands on the floor get into high plank. You will be running your legs one at a time in towards your chest. Be sure to count each leg for a total of 1 rep. / Staying in the high plank position, keep your shoulders over your hands the whole time. Lift your hips high up into the air keeping your shoulders as much over your wrists as possible. Keep your legs as straight as possible as well. You’ll be in a kind of down dog position. Bring yourself back into plank.
Modification: stand up and do some high knees / If you can’t be in plank then come on to your back and bring your legs straight up in the air. Contract your lower abs so your back flattens then loosen them. This is very similar to heels to the heaven but you don’t want your hips or legs to swing.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Prideful Times!
Nicole

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27 Comments

TJ1977 on July 2, 2018 at 12:34 pm

Thank you for the sweaty holiday workout!! Feeling great!
Reply
- Nicole Maryse on July 3, 2018 at 6:17 am
  
  amazing job lady!
Patricia C on July 2, 2018 at 4:25 pm

That was awesome sweaty mess. Ty Nicole xo
Reply
- Nicole Maryse on July 3, 2018 at 6:18 am
  
  no doubt that you pushed that extra mile lady! xo
Leslie Sansom on July 2, 2018 at 6:03 pm

Great to see you, lady! :)
Reply
- Nicole Maryse on July 3, 2018 at 6:18 am
  
  it has been a while hehe great job chicka!
Joelle LaRonde on July 2, 2018 at 7:14 pm

Great way to get the Canadian heart pumping!! Thanks Nicole!
Reply
- Nicole Maryse on July 3, 2018 at 6:19 am
  
  you never cease to amaze me :)
peeshnook on July 3, 2018 at 9:06 am

Done!
Reply
- Nicole Maryse on July 3, 2018 at 11:22 am
  
  unreal!
Gillian Buckley on July 3, 2018 at 9:49 am

That was a little rough after some long weekend treats. But it felt good to sweat it out. Thanks, Nicole!
Reply
- Nicole Maryse on July 3, 2018 at 11:23 am
  
  i know the feeling all too well! :) way to push yourself lady!
Kendra Lawrence on July 3, 2018 at 9:56 am

Hope you had a great Canada Day!
Reply
- Nicole Maryse on July 3, 2018 at 11:23 am
  
  yay Kendra! sure did, hope you did too :)
Nicole Maryse on July 3, 2018 at 11:24 am

yay Kendra! sure did, hope you did too :)
Reply
Krysta Dudley on July 3, 2018 at 1:10 pm

That flew by! Super sweaty and feeling good in the shoulders! Thanks Nicole :)
Reply
- Nicole Maryse on July 4, 2018 at 8:22 am
  
  yes love it kris!
Angelika Henning on July 3, 2018 at 3:58 pm

Such sweaty goodness!
Reply
- Nicole Maryse on July 4, 2018 at 8:23 am
  
  ohhhhh yeah baby!!
Becky on July 3, 2018 at 7:36 pm

Thanks, Nicole! Great sweat coming off the long weekend!
Reply
- Nicole Maryse on July 4, 2018 at 8:23 am
  
  burn off some of that indulging im sure :)
Kristina Bergeron on July 3, 2018 at 9:17 pm

That felt so quick!
Reply
- Nicole Maryse on July 4, 2018 at 8:23 am
  
  those are my fav kinds of workouts!
Brookebabin on July 4, 2018 at 9:34 am

Omg I was dying by the end of the 2nd set! I did something funny to the front of my one hip which made it uncomfortable to do the pike/mountains – and dead bug didn’t feel much better –
Hopefully with the stretch it will loosen up over the day
Reply
- Nicole Maryse on July 4, 2018 at 10:10 am
  
  You may have seized it up. If my hips are really tight I’ll do those plank moves with my hands elevated as its easier on the hips. Let me know how it feels throughout the day you def don’t want to push and work thru a pulled or tweaked hip flexor
April Patch on July 7, 2018 at 1:22 pm

Set 3 it was raining sweat in here! This was a great workout! You went through it with complete ease Ms. Fitness ♡
Reply
- Nicole Maryse on July 8, 2018 at 8:22 am
  
  I think sometimes my drama background comes out and I fake it well :) def was a great challenge :)

Country Pride

27 Comments

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