Hello 20-17!

by Nicole Maryse | Jan 2, 2017 | Body Weight Workouts, Members, Workouts | 70 comments

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Let the themes begin! May as well start the year off with a theme right?! Today we’re alternating between 20 reps and 17 reps in honour of our new year! You’ll see the reps listed below the exercises. Today will only take 19 minutes and we have a nice long stretch to start the year off right!

What you will need:

Just your sexy self

Warm-Up:

1 min jumping jacks + 1 min squat kick backs + 1 min side to side lunge squats & squat with side stretches

Workout: 2 x through

20 reps – Hinged Y – T – Stand with your feet shoulder width apart bend your knees slightly and tuck your hips in so your abs are engaged (basically squeeze your bum together). Bend your knees slightly then hinge forward through your hips. Keep those abs tight. With your arms hanging in front of you retract your shoulders back to set them up. Now raise your arms to the side to bring them in to a T position with your palms facing down. Now raise your arms up over your head in a Y position. Bring your arms back to a T position to complete 1 rep. Move through the T and Y positions. Keep your shoulders back and down, like you are tucking your shoulder blades in to your back pocket. Keep the muscles around your shoulders and shoulder blades tight and contracting to get the full burn here. Don’t let your shoulders raise up towards your ears.
17 reps – Burpees – You know the drill. Jump it up, land soft and low in a squat. Place your hands on the floor and jump or walk your feet out in to plank. Jump or walk them back up towards your hands then jump up. Repeat.
20 reps – Alternating Skater Lunges – Start on your right leg and reach you left leg back as far over to the right as you can. Hold it here for a moment then jump over to the left side and repeat. This is one rep.

Modification: If this bothers your knees do regular back lunges.

17 reps – Thread the Needle/side– Start in plank with your feet hip distance apart. Make sure your bum isn’t up in the air. While in plank tuck your hips in – basically this means squeeze your bum and engage your abs. Also make sure you are not curling and lifting up through your upper back – you want a neutral spine. Once set bring your right knee in towards your chest and then twist your body to the left side. Hold for a moment. Bring yourself back to plank. Do all 17 reps on one side then switch to the other leg.
Modification: Get on your back and do bicycles if you can’t do this from your hands or if your back/abs aren’t strong enough yet.

BONUS

10 reps – V-Sit Contractions – Sitting on your bum, heels on the ground and sit up tall. Lean back slightly so you feel your abs engage. Curl your upper body in towards your hips. Your back will curl here, your shoulders should stay in the same spot and you shouldn’t be rocking forward and back. While you curl your body in (same motion as a crunch on your back) be sure to really contract through your abs pulling them all the way towards your spine. As you release straighten your back up again to complete the rep. This is a wicked move for new moms, women with weaker backs, or anyone looking to strengthen their core which you should all want! :)

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole

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70 Comments

Patricia Best on January 2, 2017 at 8:09 am

Grear start to the year!!! Thank you!
Reply
- Nicole on January 2, 2017 at 11:39 am
  
  Nice girl! Great work!
AmberAshton on January 2, 2017 at 8:38 am

Really great workout! Thanks Nicole!
Reply
- Nicole on January 2, 2017 at 11:40 am
  
  Nailed it Amber!
Erinedwards on January 2, 2017 at 8:53 am

Done! Thanks!
Reply
- Nicole on January 2, 2017 at 11:40 am
  
  *High Five*
Michelle Snowden on January 2, 2017 at 9:28 am

Yay! Done.
Reply
- Nicole on January 2, 2017 at 11:40 am
  
  Boom!
Leslie Barton on January 2, 2017 at 9:33 am

Good one!
Reply
- Nicole on January 2, 2017 at 11:41 am
  
  Yeah baby!
Lisa Zapfe on January 2, 2017 at 9:42 am

Done Happy New Year!!!
Reply
- Nicole on January 2, 2017 at 11:41 am
  
  Great start to the year Lisa!
lisakvapil on January 2, 2017 at 9:49 am

I did it!
Reply
- Nicole on January 2, 2017 at 11:42 am
  
  Well done lady!
Ashley Savage on January 2, 2017 at 10:34 am

all done….planks were killer
Reply
- Nicole on January 2, 2017 at 11:42 am
  
  Yes they were! Way to battle through!
Megz67 on January 2, 2017 at 11:19 am

Very first Royallyfit workout done and I was sweaty! Lol
Reply
- Nicole on January 2, 2017 at 11:42 am
  
  YES Megs! Welcome to the FitFam!
Rita Campbell on January 2, 2017 at 1:11 pm

I was humbled by those burpees! Happy New Year!
Reply
- Nicole on January 3, 2017 at 12:51 pm
  
  Haha awesome job girl!
Stephrich17 on January 2, 2017 at 1:58 pm

I did it!!! Day one check! Come on routine!! LoL
Reply
- Nicole on January 3, 2017 at 12:51 pm
  
  Yes girl! So proud of you!!
Kim Ruis on January 2, 2017 at 1:58 pm

Nailed it!
Reply
- Nicole on January 3, 2017 at 12:52 pm
  
  Helps yeah!!!
April Patch on January 2, 2017 at 2:20 pm

Happy Monday!!
Reply
- Nicole on January 3, 2017 at 12:52 pm
  
  Great start to the week and the year!!
Kimberley Bell on January 2, 2017 at 4:28 pm

Whoo back with vengeance!! Killed it even with a toddler climbing all over me haha
Reply
- Nicole on January 3, 2017 at 12:53 pm
  
  Oh man! Those planks would have been tougher! Way to go!
KatieGoss on January 2, 2017 at 4:53 pm

Done!! Short but sweaty workout! Thanks!
Reply
- Nicole on January 3, 2017 at 12:53 pm
  
  Just the way I like it!
Jennifer Wiggans on January 2, 2017 at 5:31 pm

First sweat of 2017 done
Reply
- Nicole on January 3, 2017 at 12:54 pm
  
  Hells yeah girl!
Patricia C on January 2, 2017 at 7:40 pm

Great start to the week of 2017. Planks were a killer tho. Ty nicole.
Reply
- Nicole on January 3, 2017 at 12:54 pm
  
  I burned for a couple days – hopefully you do too hehe
Becky McDougall on January 2, 2017 at 8:04 pm

Done, Starting the year off right! Thanks, Nicole
Reply
- Nicole on January 3, 2017 at 12:55 pm
  
  I’ll say! Nailed it!
Kristina Bergeron on January 2, 2017 at 8:39 pm

Done and a consensus on the planks yow!
Reply
- Nicole on January 3, 2017 at 12:55 pm
  
  Embrace the burn baby!
Tracy Neziroski on January 2, 2017 at 9:08 pm

Done! I’m sweating like crazy! Great way to start the new year. Thanks Nicole! ?
Reply
- Nicole on January 3, 2017 at 12:55 pm
  
  Killed it girl!
Catrina on January 3, 2017 at 7:43 am

Done! Happy new year:)
Reply
- Nicole on January 3, 2017 at 12:56 pm
  
  Happy new year too Cat! Great job!
Angelika Henning on January 3, 2017 at 8:14 am

Done. Thanks Nicole!
Reply
- Nicole on January 3, 2017 at 12:56 pm
  
  *high five *
Amanda Savoy on January 3, 2017 at 9:10 am

first one done! Thanks Nicole!
Reply
- Nicole on January 3, 2017 at 12:56 pm
  
  Atta girl A-man!
Kendra Lawrence on January 3, 2017 at 11:59 am

Happy New Year! Thankfully it’s 2017 and not 1999!!!
Reply
- Nicole on January 3, 2017 at 12:57 pm
  
  Hahaha omg! I couldn’t even imagine!
Andrea Was on January 3, 2017 at 12:42 pm

Thank you for my first workout of 2017! Happy New Year Nicole!!
Reply
- Nicole on January 3, 2017 at 12:57 pm
  
  Great Job Andrea! Perfect start to the new year!
Kcosway on January 3, 2017 at 7:41 pm

A day late but better late than never!! Feeling awesome ?
Reply
- Nicole on January 4, 2017 at 2:52 pm
  
  Totally lady! Also saw I’ll be seeing a little more of you now too :)
Jackie McDonald on January 3, 2017 at 8:41 pm

Done! Thanks Nicole …Shit those burpees had me panting!
Reply
- Nicole on January 4, 2017 at 2:53 pm
  
  Perfect! I have to do what I can since I’m only seeing ya virtually now :)
kaelli11 on January 4, 2017 at 6:14 am

DONE :)
Reply
- Nicole on January 4, 2017 at 2:53 pm
  
  Atta girl!
Danielle Bell on January 4, 2017 at 11:19 am

Done! Love the new stretches :)
Reply
- Nicole on January 4, 2017 at 2:54 pm
  
  Thought I’d start the new year off with a longer stretch :) I also love that you’re rocking this in disney! YES!
Leslie Sansom on January 5, 2017 at 11:01 am

Whoa! The floor felt really hard after jumping on a tramp yesterday! Loved the new stretches! See you Monday!
Reply
- Nicole on January 5, 2017 at 2:41 pm
  
  hahaha I bet!!! Looking forward to seeing you Monday too!
Amanda McCauley on January 7, 2017 at 1:17 pm

Done! Getting back on it to work to a goal for May!
Reply
- Nicole Maryse on January 9, 2017 at 3:49 pm
  
  Nice Job Amanda!! Keep that goal in mind every workout!
Kristin Goodwin on January 8, 2017 at 2:14 pm

I’m back after taking three weeks off for surgery. Had to take some modifications but feels good to be active again!
Reply
- Nicole Maryse on January 9, 2017 at 3:50 pm
  
  Hey that’s no problem. Modification are great!! This whole month and probably the next couple are a big pot of modifications for me as I fix my shoulder injury! It’s all about rebuilding and working at your own pace!
Jessica Hambleton-Bojda on January 8, 2017 at 7:25 pm

Done!
Reply
- Nicole Maryse on January 9, 2017 at 3:50 pm
  
  BOOM!
Kim Judd on January 10, 2017 at 9:48 am

Got it done ✅
Reply
- Nicole on January 10, 2017 at 5:10 pm
  
  BOOM!!!
Nicole Smith on February 7, 2017 at 1:36 pm

I’m at 2 for 2 today. Kids are home for a snow day so I have been able to use both of the baby’s naps to play catch up on a few workouts I missed over the holidays. I can now say I have checked this one off the list. Quick but effective! Love it!
Reply
- Nicole Maryse on February 7, 2017 at 3:17 pm
  
  Love it nicole! Great work!

Hello 20-17!

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