Endurance Build Up
Print Workout Here
This is def a burner. It’s a longer one but you’ll be sweaty feeling awesome and done in just 30 mins exactly!
PS I didn’t even know it until I watched the video while writing the workout out but the video doesn’t show the whole stretch! It cuts out maybe the last 2 minutes so make sure that you stretch all that is sore and needs some love! Sorry about that!
What you will need:
- Just yo’ sexy self + 1 weight I used 12lbs
Warm-Up:
- Open Hip Squats + Hip Swings + Plank Walk Outs
Workout: 40/10 2x thru, then 30/10 2x thru, then 20/10 2x thru take a 30 sec break between completed time sets. Once you have finished the 9 total sets move on to the next set of moves.
Set 1
- 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.
- Forward Kick Into Front Lunge – Alternating – Standing with your feet hit distance apart kick your right foot forward and then follow that forward momentum and place your right foot down in front of you for a forward lunge. Don’t follow momentum in the lunge, make sure your knee stays in line with your ankle. Step back to the starting position and repeat on the other side.
Modification: If you can’t forward lunge, do a back lunge. If you cant lunge then add in a lateral squat after the kick.
Set 2
- Squat with Single Arm Press – Alternating– Squat low with the weights on your shoulders. As you stand up out of the squat press your right hand up over your head and twist your wrist to face the same way you are facing. Lower the weight back down and then squat low. As you stand up this time press your left arm up.
Modification: if you can’t press or don’t have weights you can either bicep curl or you can stand in a wide squat and clap your hands up over your head or in front of you. The clap is important here, don’t be shy! - High Knees – get those knees up and run it hard! Can also do bum kicks here.
Set 3
- Bear Crawl – Get on to your hands and knees then raise your knees off the ground about 1-2 inches. The lower to the floor the better and make sure your hips don’t pop up, keep them in line with your shoulders. From here you are going to take a small step forward with one leg (only come up to about the middle of your other shin) and bring your opposite hand forward. Do the same on the other side. I also call this a bedroom crawl because you can certainly make this sexy!!
Modification – Come into a low wide squat and walk your legs forward and then back for a couple steps. Or do a wall squat. - Dead Bug Hallow Hold – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Raise your hands up to the air and then bring them slightly past your vision. Next Bring your knees away from center slightly and hold it here. You can also just do one of these elements or do this with your feet flat on the ground and push your heels into the ground then energetically force them towards your bum.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Happy Monday! :)
Absolutely!!! Great start to the week!
Thanks for a great Monday morning workout!
Atta girl Jaim!
That was a tough one!!! Legs were shaking as I was doing the bear crawls!
Yes I love that feeling! Great work lady!
Got through this workout with some minor interruptions. Tough one today.
Sometimes I find the interruptions push me harder. I know I lost a bit of time so I make up for it the next set or the rest of the set. Way to go lady!
That was great! Happy Monday!
Great Monday!!!
That was tough one love the combos tho. Ty Nicole :)
They’re all some of my fav moves :)
I Really liked the pattern here! Thanks, Nicole.
Awesome Sandra! You always push a little harder when you like the moves :)
Good one thks lady
High Five Ash!
? Done
Thanks lady
You’re a superstar!
Loved the format. Loved the warmup. Legs are on fire and I feel amazing. Thank you!
Amazing Kendra!!!
Endurance is right wow! My shoulders were a trembling by those bear crawls!
I’m kindly obsessed with them. I’ve been working on trying to tame them a little :)
Feeling great after this one!
Yay baby!!
First workout in just over a week. Had the flu and it kicked my ass. Glad to sweat from a great workout instead of from body aches/chills and fever. Thanks Nicole!
Oh man I bet!! Glad to hear you’re feeling better!!
Not often we get 30 minutes with Nicole in a week! I wore leopard print capris, felt like a cat on the prowl for those bear crawls!
Ahhhhh I love it!!!! Attitude is everything! I would even get a tigress stare if I had worn those – right into character :)
Phew! I love the word ‘endurance’; feels like a challenge, and it was! Thanks Nicole!
Unreal Amber!!! Great work!