Drop Some ABC’s – Arms Booty Core
Print Workout Here
We’ve got an 18 minute drop set coming your way and with warm up it will be done in 22 minutes – that’s one Netflix episode so no excuses!
What you will need:
- Just yo’ sexy self
Warm-Up:
- Open Hip Squats + Forward & Back Pulses + Chair Pose + Squat & Side Reach
Workout: We’re doing my Fav drop set here. 10 reps of each move then drop down to 9 reps of each move and so on down to 1 rep.
- Burpee – Everyone’s fav! Jump up land in a low squat and jump (or walk) into plank. Jump (or walk) your legs back in towards your hand and jump back up.
Modification: if your shoulders don’t like this move then do squats or squat jumps. - Lateral Lunge – Standing with your feet hit distance apart step to the right with your right foot and then lower your bum as low as you can over your right knee. Your left leg should be totally straight and remain straight the entire move. Once you are in a low lateral lunge pop back up to standing making sure that your left leg remains straight. Bring your knee up to a high knee to complete the move then repeat on the same side.
Modification: If you can’t lateral lunge you can lateral squat instead. Some people the full leg extension can bother their knees. Be sure to not follow momentum and complete a proper squat, don’t lean to one side more than the other. - 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 Extension – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Extend your arms straight up towards the ceiling. 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 at the same time extending your opposite arms back behind you. Bring them both back to the starting position and then repeat on the other side. You will do 10 per side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Amazing!!! Feeling energized and ready for the day! Thanks Nicole!
Perfect way to start the week off
Hey lady! Did the last half from my toes! Going to use my bands now then stretch. Have fun tonight!
You are a machine!! We should retest those push-ups again soon
Glad we still had our Monday sweat session :)
Great start to the week! I did all of the pushups from my knees: I don’t have the strength yet for my toes. I’ve noticed that my form is improving and that I’m able to get closer to the ground. Yay!
Yes! That’s amazing! Work on getting that chest right to the ground then you can work on getting up on those toes, even if it’s not as low at the beginning. You want to get that range and stretch first :) Love it! Well done!
Still conquering push-ups from my knees… Maybe eventually get to toes
My wrists were really bothering between burpees and the push-ups so I switched to jump squats on set 7
Great modification for the burpees. Start incorporating some wrist strengthening exercises into your routine. You need those babies for everything just in day to day life.
Tried the last three from my toes. Arm strength is coming!
Amazing Nicky!!! Always challenge that strong body!
Happy Monday
Great Monday sweat for ya!
Done!
Boom!
Drop sets make the time just fly, I’m always amazed! Thanks, Nicole!
I couldn’t agree more. Part of the reason I love them so much :)
I Love drop sets and this one doesn’t need any equipment either! I will print it off to use when travelling with no equipment and no wifi. Thanks!
I also did all the push-ups from my toes,which is a huge accomplishment for me. Now I need to work at getting my chest lower.
Thanks, Nicole!
Unreal Sandra!!! So proud of you!
First royally fit work out check!
sweaty and energized and ready to take on my day!
Thanks for a great workout Nicole!
WOOOO! I took your RF cherry! Love it :)
Great workout Nicole. Not doing as many push-ups cause RMT says I need to strengthen back and stretch chest more to improve posture. Chest muscles pull me forward? Anyway did biceps and some elbow-ups on Bosu instead. Sometimes do back rows as well with weights. Thanks!
Yup, tight chest muscles will totally create an internal rotation through your upper body. Instead of the chest moves sub them with back moves, like the rows. If the elbow ups are like tripcep walks (from high plank to low plank) then you are still working your chest muscles. Focus on the rows, flies and back retractions
Swapped bicep curls for push ups since my chest is tender. Still sweaty.
Great sub :)
I was really dragging my ass today and now I feel like a million bucks!
Holla!! Love that turn around feeling
Great workout! super sweaty! thank you
Way to nail it lisa!
Really really liked this workout. Nailed it. Feel so good after it… thanks for an awesome workout!!!
Double really!!!! Yes girl!!!
Done! Great one to get back in to it after being off a couple weeks with a cold. And I did chest presses instead of push ups because I’m having problems with my wrist.
Perfect sub!!
I really enjoyed this workout. I did it after work I liked how quick it went
That’s usually my goal… fast and efficient :)
Nice workout Nicole. Thanks!
Great work Kim!
I hopped into the bath and just remembered I didn’t comment! Can’t have that! I was pretty sweaty! Thank you!
So you think of me in the bath eh ?? I can dig it :)
Well the hottest of ladies belong to Royally Fit :)
Loved how quick that felt… half full push-ups and half from the knees. Mixed it up every other and that worked very well.
Great way to keep the stamina up
Great workout, flew by! Thanks, Nicole!!
Way to dominate it beck!
Thanks for the sweaty 18 minute workout! Got my cardio up! I did most push-ups on my knees but changed to toes when there was less reps.
Atta girl! Love the extra push – hehe pun intended
Awesome workout. Great combo of exercises. Ty Nicole. Ps. Miss ya xo
Thanks Pat! I miss your drive too!
Done!happy Monday!
Great start to your week!
All done and I did the pushups all on my toes. I don’t know if I’ve done that before. Still need to work on range but baby steps!
Super woman! Love it Kendra!