Fast And Sweaty
Print Workout Here
Let’s build that time and strength up! You’ll work up and down for a quick 17 minute sweaty good time!
What you will need:
- Just your sexy self + weights, I use 12lbs but could maybe have done 15 lbs
Warm-Up:
- Jump Rope + Squats with Arm Circles
Workout: Go through these moves once at the times listed
Round 1
- 20 seconds Skull Crusher – Right– With your right leg forward hold your weight in your hands and have your left leg extended back. Bring your left knee up and your arms down with the weight coming towards your left knee. This will work your abs arms and bum. Do these as fast as you can. Be sure to bring your arms down with force ad purpose.
- 20 seconds Skull Crusher – Left– Same as above with your other leg
- 30 seconds Curl and Press– Standing tall with your hips locked in and your abs are tight. Hold a weight in each hand and hammer curl the weights up to your shoulders (your wrists should be facing each other). Once the weight is at your shoulder press the weight up over your head. You can keep your elbows forward for the press or take them out wide, whichever you prefer. Bring the weights back down to your shoulders and hammer curl the weights back down to your starting position. Make sure those elbows stay at your side and don’t push your hips forward to raise the weight up. If you need to do this then the weight is too heavy so drop weight.
Modification: if you can’t shoulder press then just stick with curls here - 40 seconds Skull Crusher – Right – Same as above
- 40 seconds Skull Crusher – Left – Same as above
- 50 seconds Curl and Press – Same as above
- 60 seconds Bum Kicks and High Knees –Alternate between bum kicks and high knees. You can also march here
Repeat this going back down starting at 50 seconds down to 20 seconds doing the same moves
Round 2 – Same as above go up and down
- 20 seconds Single Leg Mountain Climber– Get into high plank and bring one leg in towards your chest at a steady pace. Really contract your abs.
Modification: You can do this from your knees and just bring your leg out to the side towards your shoulder so you don’t hit your knee on the floor - 20 seconds Single Leg Mountain Climber – do the other leg now
- 30 seconds Mason Twists– Sitting on your bum in a v-sit position (you can also sit cross legged here) grab one weight – though you don’t need to – and twist your shoulders from side to side bringing the weight towards your hip. Twist as quick as you can keeping your back straight.
- 40 seconds V-Sit Hold– Sit on your bum in a tall position. You can have your heels on the ground, legs straight, or crossed, whatever works best for your hips and back. Hold this v-sit and if you wish do different things with your arms to increase the intensity. You can make circles, pulse your hands, bring your arms up over your head and back down or open and close your arms. Have fun with it but don’t lose your core hold.
Repeat this going back down starting at 50 seconds down to 20 seconds doing the same moves
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
All I can say is WOW! Loved the workout! The skull crushers were amazing!
Amazing Julie!! I like skull crushers when they’re split up like that :) much easier hehe
Done. Thanks Nicole.
*High Five* Ash!
Holy smokes! Amazing! I went through the video twice and by the end I can say I had sweat dripping off my face on to the floor during cooldown. You know you had a great workout when… hahah. Thanks Nicole!
Oh man! I don’t know how you had the energy to do it twice, good for you girl!
Wowzers that had the sweat dripping!
hells yay!
Sweaty goodness. Thanks Nicole
Always a pleasure :)
Woah that was a tough one! My abs!!!!! Thanks Nicole!
Hells yeah!
loved it Nicole thank you!!!!
Way to dominate Lisa!
Wow that was intense. Sweaty mess walked dog first tonight feeling good
*high five*
great workout, thanks nicole!
So nice to rock with you again Alli – even if it is virtual :)
Short, sweet and sweaty. The best kind of Monday! Thanks Nicole!
I’ll say! Great work!
Great one :) short and sweaty and a quick shower before bed! Feeling the abs for sure!
Unreal!
Another awesome workout! Thanks!
Always a pleasure :)
That was fun, quick, & sweaty! Thanks Nicole:)
My 3 fav things!! :) great work!
Loved this format!!!
You always work your hardest on workouts you enjoy! Great job!
Did this one yesterday but forgot to comment. These are the best workouts for me to throw in after work and before I pick the kids up. They are always followed by a dog walk after the kids go to bed so it’s a complete workout. Love it.
You’re incredible Kim!! Way to kill it!
A perfect quick workout for the end of the day,
Great finisher for sure!
So fun!!
Great work Angelika!
Okay so its Thursday and I am just starting my workouts. FAIL! Struggling to get them in between outside chores, kids birthdays and activities. SHEESH. However when you are a lazy bones its easy to forget just how good a quick workout feels. Thanks
Not a fail at all Ash! Chores and doing stuff with the kiddies is still being active. Keep up the awesome work :)
Not a fail! You still made it!!! #backonthehorse
Sweating real good! Great workout! Did it after the Wed workout since they were both short so it was awesome! :)
Holy domination!
Loved it really felt it in my abs!
Abs of steal!
Holy sweating, this one felt great today. I know it was a quick one anyway but it really flew by. Thanks, Nicole
Usually those ones are the ones you enjoy the most because you’re not paying attention to the time :) great work!
Sweaty Friday! SHHHH Cameron is outside so I’m using his tablet as both my devices have dead batteries! Determined to follow my workout plan this weekend to declare the best week a success!
I love it lady! You’re secrets safe with me.
That was a goodie Nicole!
Way to go kris!!
Done! Got my sweat on!
Hells yay lady!