Heart Rate Booster
Print Workout Here
This was nuts on for my heart rate monitor! It’s a tough one but I felt like a warrior queen when I finished. We hit all parts of your body here so enjoy it. The time flies by! Only 21 mins to get sweaty. Let’s do this!
What you will need:
- Just your sexy self and 1 weight – I used 10 and 12lbs
Warm-Up:
- 100 jump rope + 50 jumping jacks + 25 squat and open arms + 25 marching twists
Workout: Do the described number of reps beside each move. We’ll cycle through each move 3 times!
- 10 reps. – Drop Burpee – Exactly what it sounds like. You’ll be doing a burpee but you’ll drop yourself all the way to the floor making sure your chest comes all the way to the ground. I like to let my feet pop up at the end so I know I’m all the way down. Keep your hands beside your chest. Bring yourself back up to high plank and jump back up. That is 1 rep.
Modification: If you can’t bring yourself all the way to the floor then do a modified burpee whether you jump your legs out or walk them out into plank. If you can’t do a burpee (operative word “can’t” not “don’t want to do”) then do a squat jump a low squat. - 20 – Runners Lunge with ½ Press – Right Side – Start with your right leg back and your left leg bent forward. Have one weight in your right hand and hang it towards the floor. You are then going to stand up through your front leg and bring your right leg up into a high knee. At the same time bring the weight up and do a shoulder press just on the right side. Bring yourself back down into the starting position always making sure to keep your head up and back straight. This is 1 rep.
- 20 – Runners Lunge with ½ Press – Left Side – Same thing as above but left leg.
- 30 – Twisted Prayer Abs – Right Side – Laying on your back cross your right leg over your left and bring your arms in front of you crossing your right over your left. You are then going to crunch your shoulders up and lift your hips slightly so that your back flattens. So you are bringing your elbows and knees in tight together. This is a very small and powerful movement! Release back down. This is 1 rep.
NOTE: You can have your hands crossed in front or behind your head. Make sure you are not straining your neck and you are supporting it. The twist in the arms isn’t as important as the legs. - 30 – Twisted Prayer Abs – Right Side – same as above just left leg.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Dripping sweat! Loved that one! Thanks!!
Killed it Patricia!
Not a single moment of that looked pretty over here but it’s done haha
hahaha exactly and I bet you felt amazing after which is sexy!
Quick and Dirty! Love it!
Boom!
Done . Happy Monday
Great way to start that week Kim!
Done! You made those drop burped look easy! I’m glad I wasn’t being filmed! Happy Monday!
Haha. Love autocorrect! Burpees obviously!!!
hahaha I’m sure it got a couple burps out in the process too :)
I’m weird, I love the drop burpees, I feel so badass when I do them!
Great work lady!
Dripping sweat indeed!
Yeah babay!
Oh I cursed you on the third set cause I thought for some silly reason there were only two… That was super tough. I may have had my 5-year-old help me to lift my legs during the ab exercises… great workout.. and it didn’t look pretty over here either! HA HA!
I’m sure you were cursing those burpees too but I also know how you are now rocking them! Love your hard work and determination Jack! Even with your little guy helping you out :)
Thanks so much. It’s this feeling right after its complete that makes me want to keep working hard and get back into a healthy lifestyle : )
You got this girl! Remember this feeling on the days you are just not feeling it! Great work!
Done!
Rockin!
Thank goodness that was 3 sets. That was a tough. Ab move always kills. I used very little weight on my right shoulder but ass burned. Ty Nicole
You know what I’m going to comment on so I’m just going to leave it! Work on that back more than those shoulders chicka. Especially this coming week after the little tweak we had on Saturday. Great work lady!
Holy shit Nicole. I always read them thinking, “Ok” and then get my ass kicked. Ty
Yes! I love surprises like that! :) Glad I helped kick that sweet ass of yours! Great work!
Worked this morning but was sent home at lunch to come in for the nightshift. So before I catch an hour nap we fit in a 1 hr+ pokemon walk and this swear session! I should nap real well!
*sweat… swear…. synonymous really!
Oh man will you ever!! Great work girl!! hahaha and yes they are :)
Done.
Rock Star!
The abs felt that one
Yeah baby!
All done. Did squat pulses instead of burpees and did a different ab exercise but followed your time :)
Well done girl! Those are great modifications for those moves as well :)
That was a good one – good burn going, so much so I decided to tack on one more round! Thanks for a good sweat!!!
Wow good for you! And you’re more than welcome!
You’re a machine!
great workout! liked the 10,20,30 change :)
Amazing!!