Dropping Back Into It

by Nicole Maryse | Apr 9, 2018 | Body Weight Workouts, Members, Workouts | 40 comments

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Dropping Back Into it
Print Workout Here

Hopefully you will feel those sexy shoulders and solid core as much as I was in this bad boy! I do this all with body weight but you are welcome to add in some weight for your squats or jump them out if you want. I took this right back to basics. We’ll only be together for 20 minutes today so enjoy it!

What you will need:

Just yo’ sexy self

Warm-Up:

Leg Raises & Swings + Lateral Leg Pulses& Swings + Chair Pose Squats + Plank Walks

Workout: My fav – 10 reps of each move and then 9 reps and so on down to 1.

Squats – Nothing fancy about these guys. Just regular plain Jane squats. Drop your bum low.
Tricep Push-Ups – I do these from my knees. This isn’t about depth it’s about form. Hands right under your shoulders and bend your elbows back against your body as low as you can – this can be an inch or all the way to the floor. Extend up through your elbows. It’s important that your elbows don’t flair out here, keep them tight to your body and chest between your hands.
Modification: Lat pull backs: from standing raise your arms up in a V. Using your back muscles bring your bent arms down so you make a W shape. You should feel this through your shoulder blades as well as across your bra line. Make sure you control your arms back up.
Plank Tap Outs – From high plank tap one foot out to the side. Once you bring it back to the middle repeat on the other side. You will do 10/side.
Modification: Lay on your back and contract your abs keeping your back solid to the floor. With your legs extended up keep your right leg centered as your left leg extends out to the side. It’s important to make sure both hips stay firm on the ground. Repeat on the other side to complete 1 rep.
Dead Bug Leg Extensions With Lift – Laying on your back with your back flat to the ground bend your knees either in a 90 degree angle or bent with your feet flat on the floor. If your legs are raised alternate extending one leg at a time towards the floor. You will do 1 one each side to count as 1 rep. If your knees are bent then extend one leg at a time for the set number of reps then repeat on the other side. Once you have finished your leg extensions lift both legs towards the sky and lift your shoulders up towards the ceiling then lower back down. It’s important to lift and not crunch here. Way more effective and will use your core more efficiently.

Cool Down

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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40 Comments

Gillian Buckley on April 9, 2018 at 9:54 am

Thanks for the workout, Nicole! I actually did get a bit sweaty. Loved the hip stretching at the end.
Reply
- Nicole Maryse on April 10, 2018 at 6:48 am
  
  Beauty!!!
LJ4Homes on April 9, 2018 at 10:28 am

The stretching felt so good at the end & my push ups are hilarious but, this was a fun one. Thanks for the glow!
Reply
- Nicole Maryse on April 10, 2018 at 6:48 am
  
  Now why would your push-ups be hilarious?! They should be full of power and beast mode, no matter the modification :)
Ashsavage on April 9, 2018 at 12:19 pm

All done thanks.
Reply
- Nicole Maryse on April 10, 2018 at 6:49 am
  
  Nice Ash!
Jennifer Wiggans on April 9, 2018 at 3:17 pm

That was awesome
Reply
- Nicole Maryse on April 10, 2018 at 6:49 am
  
  Yes Jenn!
April Patch on April 9, 2018 at 5:14 pm

You look super healthy in this workout, smile at the end was radiating! I love your warmups and the good stretch to follow. Thank you!
Reply
- Nicole Maryse on April 10, 2018 at 6:50 am
  
  Awww thanks April!! I seem to remember feeling a little less than perfect the day I did this which was why I took it back to basics :)
Rebeca Olivares on April 9, 2018 at 6:35 pm

Thanks for another great workout Nicole!
Reply
- Nicole Maryse on April 10, 2018 at 6:50 am
  
  Yes Beca!
Becky on April 9, 2018 at 6:36 pm

Done!! Thanks so much, Nicole!
Reply
- Nicole Maryse on April 10, 2018 at 6:50 am
  
  Great work Becks!
Angelika Henning on April 9, 2018 at 6:55 pm

Going to do my sun salutations now for a good stretch. Thanks!
Reply
- Nicole Maryse on April 10, 2018 at 6:51 am
  
  They are a wicked warm up or cool down. Great way to cool down chicka
Jackie Dixon on April 10, 2018 at 5:50 am

Great. I needed a gentler one too (always!) so that was great. Thank you!
Reply
- Nicole Maryse on April 10, 2018 at 6:51 am
  
  Boom! Even trainers need to scale it back and take it down a notch sometimes :)
Nicky Burns on April 10, 2018 at 12:37 pm

Awesome, thank you!
Reply
- Nicole Maryse on April 12, 2018 at 6:48 am
  
  Great work nicky!
Nicole Sommer on April 10, 2018 at 3:18 pm

loves it
Reply
- Nicole Maryse on April 12, 2018 at 6:48 am
  
  Excellent!!
Dawn Phillips on April 10, 2018 at 4:52 pm

Great workout thanks Nicole
Reply
- Nicole Maryse on April 12, 2018 at 6:48 am
  
  Nice work Dawn!
Patricia C on April 10, 2018 at 8:20 pm

What a great burn. Love the stretch too needed that. Ty Nicole xo
Reply
- Nicole Maryse on April 12, 2018 at 6:49 am
  
  I have no doubt you pushed yourself hard Pat!!
Kristina Bergeron on April 10, 2018 at 8:51 pm

Felt that core on that one!
Reply
- Nicole Maryse on April 12, 2018 at 6:49 am
  
  Yeah momma!
goodwink on April 10, 2018 at 9:32 pm

Nice and quick!
Reply
- Nicole Maryse on April 12, 2018 at 6:50 am
  
  Always my fav kind :)
Marleen on April 11, 2018 at 1:00 pm

Love these countdown workouts!! Thx
Reply
- Nicole Maryse on April 12, 2018 at 6:50 am
  
  They always seem to go faster than timed – even if in fact they’re longer in actual work time! :)
Tracy Neziroski on April 11, 2018 at 7:44 pm

Done! Loved the stretches! Thanks Nicole
Reply
- Nicole Maryse on April 12, 2018 at 6:50 am
  
  Amazing!!
Lisa Zapfe on April 11, 2018 at 9:08 pm

Great workout thanks Nicole!!
Reply
- Nicole Maryse on April 12, 2018 at 6:51 am
  
  Atta girl Lees!!
Patricia Best on April 12, 2018 at 8:00 pm

Loved this! So fast but effective! Amazing!
Reply
- Nicole Maryse on April 15, 2018 at 4:53 pm
  
  Hells yeah! Great job!
Amber Ashton on April 14, 2018 at 10:15 am

Playing some catch up this weekend- loved this to start a Saturday! Thanks, Nicole!
Reply
- Nicole Maryse on April 15, 2018 at 4:53 pm
  
  I’ll say! You’re killing it!

Dropping Back Into It

40 Comments

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