Fools Gonna Drop
Print Workout Here
Tons of strength and power here ladies!! Be mindful of form especially if you’re pushing with heavier weights. It should only take us about 20 minutes here plus warm up and cool down! I felt like a friggen warrior woman when I finished and I hope you do too!
What you will need:
- Just yo’ sexy self, a step/ottoman/stairs (can be done without this too) and weights I used 15lbs and it was tough! I’d suggest 5-10lbs, even though I mentioned 20lbs in the video I didn’t realize the intensity!
Warm-Up:
- 100 jumping jacks + 100 jump rope
Workout: Drop Set from 20, 15, 10
- Step Up – Knee Up – Kick Back – Right – Using something about 1.5-2 feet off the ground step up with your left leg. Bring your right knee up so it is bent in front of you. Bring your right leg back and straighten it out behind you pushing through your heel for a back extension. Squeeze your bum here. Lower through your left leg, don’t just let yourself collapse down. Bring your left leg back to the ground and start again completely one side at a time for the rep count. Always be pushing through your heels whether you are stepping up, lowering down or pushing back. If you want to make this harder grab a weight for your hands.
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. Swing your leg back straight behind you pushing through your heel for a back extension. Bring your leg out to the side to go back into a squat. Repeat on the same side. - Step Up – Knee Up – Kick Back – Left – Same as above but left leg.
- Squat Lift Press – Grabbing a weight for each hand squat low with the weights hanging between your legs. Stand up out of the squat and bring the weights up to your shoulders bending your elbows 90 degrees. From here go into a shoulder press. Bring the weights back down so your arms are bent 90 degrees, flip your wrists down so you rotate through your elbows, then lower the weights and your bum back down to start again. If/When the weight gets challenging you can bend your knees slightly for a momentum push. It’s important to not swing your hips in order to bring the weights up. If you are, take the modification or drop down in weight.
Modification: Keep the weights up by your shoulders as you squat and as you stand go into the press. Bad shoulder ladies, you can push the weight out in front of you. - Slow Climbers –From high plank slowly bring your legs in 1 at a time making sure to pull your core in tight – like someone is going to punch you in the stomach, don’t suck in. You must do both sides for 1 rep.
Modification: Start in table top with your hands under your shoulders and your knees under your hips. Bring your knee out to the side and crunch it in towards your body bringing your shoulder towards your knee. This way you’ll still get the burn in your oblique’s or your side abs.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Awesome! Thanks Nicole!
Great work Cat!
Good morning Nicole, thanks for the great workout! I liked the slow controlled climbers. They really worked my core.
Totally! Nice deep burn! Great start to your morning!
Done
Rockin!
So good! Thanks for the workout.
Nailed is Anna!
Done . Feeling great
Sweaty start to the week! Nice work!
I really liked this one! Thanks
Amazing Antonia!
That was great! Happy Monday!
Happy Monday! Way to start off strong!
All done finding planks a bit uncomfortable with belly now
You can try a side plank or you can do the v-sit contractions we do in class. We can work on more stuff next time I see you. :)
Sweat was dripping!
Booya!
Awesome thanks Nicole…. just what I needed and I liked the bonus and for a practice I threw in some bunny hops at the end…. now time for a shower :)
Love the extra bunny hope practice! I’m assuming this is an area you want to improve for the challenge? :)
First workout of the week done! I have been lacking on keeping up with them but starting today I’m back at it. Definitely feeling good after that one. Thank you Nicole! Miss you and the classes :(
Great work Sarah! This is the start of a new week and you’ll rock it! We miss you too! Hopefully we’ll see you back soon!
lol you trickster!!! The ending threw me for a loop LOL I liked the bonus! :)
Always have to keep you on your toes….literally in this one! :)
Good one. I had a little extra energy went for two extra sets. :)
Killin’ it Ash! Nice job!
Love drop sets! That was awesome! Thank you!
Great work!
That was awesome sweaty. Loved the step ups. Walked my pooch tonight and got some fresh air too.
I haven’t done them in a very long time, and the first time in a video. I love them too, great for the bum!
Done! Did a set of 5’s by accident as well, and then did my shoulder exercises. Treating myself to a glass of wine! Happy Monday!
I love the accident! :) You wanted more and didn’t even know it! I hope you enjoyed that vino!
Butt was still sore from the slider work out, but I pushed through! Great work out! Thanks Nicole!
This complemented it nicely then :) Great work Sandie
Done! Need to do the slider workout to catch up!
You’re doing amazing Heather!
i”m sure I;m going to feel this one later… been awhile…looking forward to it. l:)
hopefully you feel it and feel great! Keep up the great work
That felt amazing!! Totally turned my crappy day around!!! THANKS!!!
Awesome! I love when workouts do that!
Done :)
Boom!
All done!
Nailed it!
I did this almost 2 hours ago but forgot to comment, so I’m back! lol Needed an immediate shower.
Way to go April! I love the immediate shower workouts!
I need to work on balance
almost fell down my stairs!!
All done
OMG! That’s not good!! Was it balance or wobbly legs though :) We need to work on strengthen that bum to keep you from toppling over
Loved this work out! Was able to complete the whole thing!
Killer Mandy!!
A little late… but man am I “sparkling” with sweat!
Wooohoo!! I love a good sparkle!
Done. A few days later. I cursed you after the extra plank holds – 20 count was okay, but then another 15 and 10!? Couldn’t hold it the whole time but kept getting back up into plank as you were still going! Thanks!
I’ve been hearing that a lot :)
But remember lady that’s still a win! You got up and kept going when you could! Thats rock star material right there!
Loved this quick one!
Nice work lady!
Ok. I liked this one. I didn’t have something to step on and I modified by not lunging to the side but instead: step forward with one foot, raise the opposite knee, kick the leg back and then step back with the extended leg. Worked well. Loved this one Nicole…I felt I could ‘do’ this one given the back issues I’m managing through now.
Sounds like a great modification girl! Nailed it. I hope your back starts to let up soon. I know the pain and piss off that can be!