Drop Burn
Print Workout Here
I think we will be in a love hate relationship at the end of this guy. There are two videos for this one, but the second one is the final 3 reps to finish out and then the stretch to you don’t have to watch that one. You’ll be done this total burner in 33 minutes – I totally did not judge this timing right hahaha
What you will need:
- Just yo’ sexy self + weights, I used 12 lbs also something to step up on, stairs, ottoman, chair etc
Warm-Up:
- Hip Opening Circles and Forward Taps + Hamstring Reaches + Squat and Arm Circles
Workout: You will do 10 reps of each move then repeat them all again for 9 reps, then 8 and so on down to 1 rep
- Step Up – Knee Up – Right – Using something about 1.5-2 feet off the ground step up with your left leg. You will hold the weight either on each shoulder or you can hold them at your sides. Each position will challenge your core and stability differently. As you step up bring your right knee up so it is bent in front of you in a high knee position. Squeeze your bum here. Lower through your left leg, don’t just let yourself collapse down. Always be pushing through your heels whether you are stepping up, lowering down or pushing back. Do all 10 reps on one side.
Modification: If you don’t have a stepper or stairs no problem. Squat low and as you stand raise your right leg up so it’s bent in front of you. Bring your leg out to the side to go back into a squat. Repeat on the same side. - Step Up – Knee Up – Left – Same as above but left leg.
- Bicep Curls – Standing tall with your legs hip distance apart hold 1 weight in each hand. Turn your wrists so they face each other (hammer curl style) and keep your elbows at your sides. Curl up and down nice and slow and controlled. Do 10 on one side then 10 on the other.
- Plank Pass – From a plank position, start with the weight on the right side of your right hand. Grab the weight with your left hand and place it in between your hands. Use your right hand to bring it to the left side of your left hand. Bring it back to centre and then left hand brings it back to the starting position on the right side. (If you need to see this done skip to about 11 minutes in the video)
Modification: You will be in dead bug with your arms in the arm and holding only one weight. You will open your right arm wide while holding the weight then bring it back to centre and switch to the left hand and open up. The weight switch is important here as it challenges your core differently. If the weight is too heavy grab something lighter. - Lat Pulls – Laying on your back with your feet planted on the ground and core engaged hold one weight in the centre – not on either side – behind your head so it is resting on the floor. Lift the weight straight up towards your chest and then lower it back down. This is one rep. These are controlled and the weight will be going all the way to the floor each time.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Thanks Nicole! :)
Well done lady!
That stretch at the end was exactly what I needed. Thanks!
Beauty!! Love me a good stretch!!
Thanks
Way to go chicka!!
thanks a bunch!!
sweaty
Yes! Love it!!
Thanks lady
Happy Friday
Happy friyay! Great way to kick off the weekend!
Phew! Done!
Atta girl!!
Done! Thanks, Nicole!
Always my pleasure Gillian
Oh Mylanta! Tough one after a very busy active day!
For sure but I love the extra drive and push!
Done and feeling strong!
Unreal Sandra!
This workout was enjoyed even more knowing I needed to savor my sweaxy time remaining with Nicole. So I forgave you for the 30 minutes + ;)
hahahaha man if I had of known there was forgiveness offered I would have pushed the envelope :)