Drop Cardio Blast
Print Workout Here
This bad boy is going to get that heart rate up and also leave you feeling like one strong MOFO! I love me a good drop set so enjoy it! It will only take 25 minutes of power! GO!
What you will need:
- Just your sexy self + mid level weights, probably 8-10lbs
Warm-Up:
- Included in the work out
Workout: 2 minute cardio 10 rep AMRAP (As Many Reps As Possible) move through the exercises continuously for 2 minutes then do the below drop set for 20 reps each move following by 2 minutes of cardio once completed, then 15 reps + cardio, then 10 reps + cardio
AMRAP Moves
- High Knees – Get those legs moving fast, 10/leg. If you’re not doing high knees youre marching on the spot quickly.
- Jumping Jacks – Your choice here, you can do running jacks, step outs, whatever, as long as your legs and arms are moving.
- Skaters – Jump to the left with your left foot and let your right foot come back and behind you (picture speed skaters). Then jump to the other side. Do this for 10 reps total. If you need to eliminate the jumping no problem just take wide steps.
Drop Set: 20 reps, 15, 10
- Lunges – With one leg back we are going to do full lunge pulses here. Drop your back knee nice and low to the ground and stand up in to that A frame position. Be sure to keep your shoulders back and stand tall. You can hold weight here for increased intensity or put your hands on your hips or in front of you for balance.
Modification: Do squats instead. You can also do off balance lunges, putting 20% weight on your right toes and then sit more on your left leg so it’s more of a supported single leg squat. Switch sides once the drop set is done. - Push-Ups – You can do this from your knees or toes. If you do them from your knees be sure to not be in table top! Start in high plank then drop to your knees. You don’t want your knees to be directly under your hips, there should be a slight angle in them. Pelvic tilt your hips forward (towards your belly button) so that your abs will still be engaged. Make sure your hands are nice and wide so that when you bring your chest down between your hands (not your face) your elbows are at 90 degree angles. You want to always be pushing your fore finger and thumb into the ground.
Modification: You can try doing them on your bannister or on the back of a couch, anything that will give you more of an angle. If you still can’t do push-ups stand tall with your feet shoulder width apart and knees slightly bent. Lean forward slightly at the hips and bring your arms back, bending at your elbows, to go into a back row. Pinch between your shoulder blades. Keep your shoulders rolled back and set the whole time.
Another Mod?! Lat Pull Backs – Start by standing with your feet shoulder width apart and pelvic tilt your hips forward to engage your abs. Bring your arms up in a “V” and using your own natural resistance bring your arms back pinching through your shoulder blades so you are now making a “W”. Bring your arms back to a “V” but use the same resistance.
- Deadlifts – Standing with your feet hip width apart make sure your knees are not locked. You are going to bend forward at the hips keeping your chest up high, shoulders rolled back and abs engaged. As you bend forward you will feel a stretch in the back of your legs (hamstrings). You only want to feel a gentle stretch you don’t want to overdo it. These will sneak up on you! As you stand up be sure to do so slowly lifting through the backs of your legs, not your shoulders. As you come back to standing squeeze your bum as hard as you can. Do NOT push your hips forward. This is important as a push forward puts a lot of pressure on your back and a bum squeeze as it will help relax your back. Make sure you run your hands down along your legs here. You can use weights if you wish to.
- Sit Up Clap – Starting flat on your back bring your upper body up followed by one leg bending it 90 degrees. Keep your other leg flat on the floor. Bring your hands forward and clap under your leg so one arm is on each side of your thigh and the clap is under your calf. Release back down slowly and repeat on the other side. A good solid clap is important here to fully engage those abs.
Modification: You can do this from a v-sit position with your legs flat. Lean backwards and as you come forward bring that leg up and clap underneath your leg. If this still bothers you, lay on your back. Crunch up so just your shoulders are up and bring one leg up and clap under it.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Great workout Nicole, thanks! Have a nice Family day!
Great job Andrea!!
not much effort given lol but got it done
I feel like I’ve gotten a couple of these from you on my videos! I hope it’s that it’s a Monday and not my energy :)
Got it done ..
Awesome Kim!
All done
Happy Monday!
*High Five*
Done that was awesome those claps kill every time. Ty Nicole
They are def sneaky buggers that’s for sure!
Loved the variety of that one!!!! Also thoroughly enjoyed your dead lift form analogy! I will forever remember to squeeze my butt when doing a dead lift now!! Lol
Did this and the booty exercises Ashley posted on Instagram. Was so tired afterwards!
hahaha awesome Kris! Gotta work with what makes the most sense in order for it to stick hehe
Ha ha! Love the ryan gosling/fart comment! Thanks!
It’s true though! :) Great job Amanda!
What a neat format ! Thanks, Nicole for the variety! Never bored and always challenged.
Thanks Sandra! This format got great feedback last time I did it and I think it was like a year ago! Glad I brought it back :)
great workout! loved this style as well!!
WOOOHOOOOO!!!
I have been feeling pretty crappy these past few days but felt a bit more energized today and managed to get this one in it. Loved it! Can’t wait to give it a go again soon!!
Yes! Great job girl – sometimes all you need is a little sweaty time!
Love the cardio in this!!!!
Amazing girl!
weeeeooooo what a work out, loved this Nicole !
Yeah! I love virtually training you :)
That’s a wrap!
That’s all folks! Great job!
Really, really loved this one! Great start to a short week! Thanks Nicole!
Yes Amber! Way to Nail it!
done.
Done. Love the cardio. Thanks Nicole.
*High Five Ash*
Phew! Just what I needed. Thank u!
Love that feeling! Great work girl!
Missed class tonight due to Dave working late but so glad I got this workout in!! Loved the cardio, i’m super sweaty! Thanks Nicole
Yes Ash! Love that at-home workout in place of class! SOOOOO GOOD!
Got this one in today, feeling great! Thanks :)
Kick ass Becky!
Donzoed! Now on to Wednesdays and Fridays lol
You;re a machine girl!
Done!
*high five!*
Happy Saturday! I enjoyed the 2 min cardio bursts!
Awesome April! I always find it goes super fast that way :)
Done
Atta girl!!!
Loved it! like the cardio and strength mixed together.
Way to go Jodie!
Finally went back and got this one done. :)
Well done Kim!
Catching up with some of the ones I’ve missed over the months! Really enjoyed this! :)
Awesome Sarah! I like this style too