Full Body Power Through

by Nicole Maryse | Apr 30, 2018 | Body Weight Workouts, Members, Workouts | 30 comments

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Full Body Power Through
Print Workout Here

I’ve been all about less moves more burn lately! There’s a great little ab burner at the end that you’ll love. The slower the better with the abs ? You’ll be done today in only 22 minutes!

What you will need:

Just yo’ sexy self

Warm-Up:

Open Leg Squats + Leg Swings Forward Back + Squat Arm Circles

Workout: 4 minute circuit / 1 min break – alternate the moves each minute 3 x thru

Set 1

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. Be sure to keep your back nice and straight here.
Modification: Squats or back lunges
Tricep Walks with Lateral Plank Walk – Get into high plank and bring your right elbow down to the floor directly under your shoulder followed by your left. Bring your right hand back up under your shoulder followed by your left. It’s so important for your elbows and hands to be under your shoulders at all times. Once you have done 1 walk do a side plank walk. Once you have moved to your new position repeat the tricep walk then plank walk back to the starting position. Do your best to not let your hips wiggle. You can do the tricep walks from your knees then come to your toes to plank walk.
Modification: Lat pull backs with marching twist: 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. Do 2 of these then bring your right leg up with your knee opening up to the outside of your right body and twist through your upper body to bring your left elbow towards your right knee. Repeat on the other side then back to the lat pulls.

Set 2 – do this 2x thru for 1 minute each time.

Dead Bug Extensions – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Either with your feet flat on the ground and knees bent in a tent position or raised in the air extend one leg forward towards the floor and the opposite arm back behind you. Bring them back up slowly and repeat on the other side. Do these as slow as you possible can to get an unreal burn.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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30 Comments

Jackie Dixon on April 30, 2018 at 6:00 am

Done. My dead bugs must not be quite right as I feel my quads or some part of my legs trying to help and not as much burn in abs. I work hard to keep back flat and there is no strain there so it sure. These sometimes work me and sometimes I do them wrong, I think. But great otherwise!
Reply
- Nicole Maryse on May 1, 2018 at 4:33 pm
  
  It’s great at you realized your abs aren’t doing all the work. Dead bugs are the #1 move to help build core strength so don’t give up on them. Try a different variation, perhaps with your feet flat on the ground and really concentrating on that core. Great work on being so in tine with your body!
KatieR on April 30, 2018 at 6:58 am

Definitely got my heart pumping and shoulders aching!! Happy Monday Everyone!
Reply
- Nicole Maryse on May 1, 2018 at 4:33 pm
  
  Love it!!
Amber Ashton on April 30, 2018 at 7:21 am

Phew! Monday morning, done!
Reply
- Nicole Maryse on May 1, 2018 at 4:33 pm
  
  Boo ya! Great start to the week!
Marleen on April 30, 2018 at 5:50 pm

Thx for the good workout
Reply
- Nicole Maryse on May 1, 2018 at 4:33 pm
  
  Way to go Marleen!
Ashsavage on May 1, 2018 at 10:53 am

Love skaters
Reply
- Nicole Maryse on May 1, 2018 at 4:34 pm
  
  Me too!
April Patch on May 1, 2018 at 6:01 pm

I appreciated the reminder about the back during the skaters. I also am glad I did my daily challenge plank and bicycle before this lol Thank you for making me sweaty!
Reply
- Nicole Maryse on May 2, 2018 at 12:14 pm
  
  Always a pleasure April :)
Jennifer Wiggans on May 1, 2018 at 7:32 pm

Thanks lady
Reply
- Nicole Maryse on May 2, 2018 at 12:15 pm
  
  Way to rock it Jenn
Patricia C on May 1, 2018 at 7:57 pm

Wow those plank walks r challenging. Great sweat on. Ty Nicole :)
Reply
- Nicole Maryse on May 2, 2018 at 12:15 pm
  
  Hope it wasn’t too much for your shoulder lady!
Tracy Neziroski on May 1, 2018 at 8:16 pm

I’m dripping!?
Reply
- Nicole Maryse on May 2, 2018 at 12:15 pm
  
  Love it!
Kristina Bergeron on May 1, 2018 at 8:29 pm

Boop done now going for a run :)
Reply
- Nicole Maryse on May 2, 2018 at 12:16 pm
  
  You’re a machine!
Kim Judd on May 2, 2018 at 10:34 am

Felt great to be back .
Reply
- Nicole Maryse on May 2, 2018 at 12:16 pm
  
  Well then, welcome back my dear!!
Dawn Phillips on May 2, 2018 at 2:37 pm

Heart was pumpin and shoulder were on fire
Reply
- Nicole Maryse on May 3, 2018 at 10:50 am
  
  Oh hells yay!!
goodwink on May 2, 2018 at 9:13 pm

This was tough after being sick for the last week. Feels good to sweat again though!
Reply
- Nicole Maryse on May 3, 2018 at 10:51 am
  
  I’m glad you’re feeling better now and that we got to get sweaty as your welcome back!
Leslie Barton on May 4, 2018 at 1:21 pm

Good one I feel more energized for the rest of my day..and dead bug is one of my favourites ?
Reply
- Nicole Maryse on May 8, 2018 at 10:59 am
  
  Amazing! It’s obviously one of mine too!
Gillian Buckley on May 8, 2018 at 6:04 am

Wow, those dead bugs were intense! Thanks for the great workout, Nicole!
Reply
- Nicole Maryse on May 8, 2018 at 11:00 am
  
  They certainly are! Glad you got a wicked burn in there :)

Full Body Power Through

30 Comments

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