Hip Hop We Don’t Stop
Print Workout Here
This bunny is nuts! You’re tummy and arms will be burning and it will be glorious! You’ve only got 23 minutes to sweat it out this Easter!
What you will need:
- Just yo’ sexy self + 1 Heavy Weight (I used 15 lbs) or Ugi Ball
Warm-Up:
- Open Leg Squats + Squat with Arm Circles + Marching Twists
Workout: 5 min circuit, switch moves every minute so you will do the first move 3 times and the second 2 times. Once you finish the circuit take 1 min break then start the second circuit
Set 1
- Basket Swings – Grab one heavy weight and bring your legs wide. Lower into a squat bringing the weight between your legs. Stand up quickly – without locking your knees – and squeeze your bum. The weight will swing on momentum so don’t try to swing it with your arms. Eventually you’ll want the weight to stop at about shoulder or eye height. Use the power of your legs to swing that weight up; it shouldn’t hurt your arms. Be sure to keep your belly button in tight and squeeze your bum when you come to standing. This is a major hamstring move so you should feel them tightening as you stand.
- Bunny Hops– These are little squat jumps forward, then to the side, then backwards and finally back to your starting spot. Switch directions each time.
Modification: Take the jumping out and squat walk instead.
Set 2
- Carrot Crushers – Laying on your back and your knees bent and the weight in both hands and arms reaching up, making sure you roll your hip and contract your abs so your back is flat. From this hip roll and contraction lift your hips high and squeeze your bum. With your hips in the air you are going to bring the weight down towards your head while making sure your elbows stay directly over top of your shoulders so we work those triceps. As you lower the weight, lower your hips. You want to try to get your hips high enough that there is no dip in your hips. You want to feel this ONLY in your bum and not in your hamstrings (back of your legs). Reset your hips at the bottom then as you raise them up raise the weight up as well.
- Bunny Crawl– Get onto all fours with your knees just hovering over the ground and then do a small little hop backwards. Land soft with your knees still hovering just an inch or so off the ground. You will be more in a plank position here. Hop forward and back in this position for a major quad burn. You can also step it forward and back here and eliminate the jumping.
Modification: Get into a nice low standing squat and pulse low.
Set 3
- Egg Passes – From plank position start with the weight on the outside of your right hand. Use your left hand to grab the weight and bring it to rest between your hands. Now use your right hand to bring the weight from centre to the outside of your left hand. Come back to neutral then repeat bringing the weight to the other side. Try and keep your hips as neutral as possible with as little wiggle as possible. You can do this from your toes or your knees.
Modification: You don’t have to use a weight here, do the same motion just without weights. If you can’t be in plank then lay on your back with one smaller weight in each hand or you can be weightless and open one arm out to the side and then the other side.
- Alternating Egg Hunt Twists – From low plank with your feet hip distance apart (whether you are on your knees or toes) twist to the right so you are now in a side plank on your left arm. Extend your right arm up reaching for an egg in the sky then twist and reach for it under and behind you. You didn’t find them there so go into low plank then switch to the other side. If you do this from your knees just extend your top leg so you can still work those obliques.
Modification: If you can’t be in plank come on to your back and extend your legs straight (or as straight as you can) in the air. Bring your arms out wide beside you to help with balance. Drop your legs to one side making sure your shoulders stay flat on the ground and your core is contracted. This will be a windshield wiper motion.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Bunny Sweats!
Done! Thanks, Nicole :) And Happy Easter!
Wow! Nice early morning workout! Great job
Happy Easter!
So good.
Happy Easter! Way to rock it
Happy Easter!
What a great easter treat for yourself :)
Wooh! Thanks, easter bunny :)
Always a pleasure :)
All done! Happy Easter!
nicely done Nicky!
Thanks, Nicole! Hoppy Easter ?
Hippity Hoppity!
Happy Easter. That had to burn off a few chocolate eggs lol
I’d be surprised if it didn’t :)
Happy Easter
You too Jenn!
Done. :) Thanks Nicole. Hope you had a great Easter,
Great work nic! I hope you did too!
Loved this workout thanks Nicole! i always look forward to your workouts!
Aww thanks Becs! Love your drive and push!
That was great! Happy Easter!
Way to go Patricia!
That was great!!! Ha ha! Thanks Nicole!
Nicely done Amanda!
Thanks!
Boom!
Did this one at 5:30 am but forgot to comment! Great fun and start to week
Holy smokes! That’s an hour I only like to see once a day! Good for you!
That bunny was a wee bit evil! I’m sure I’ll be thinking of her tomorrow, heck my legs and triceps were cursing her set two.
And she’s not even sorry!
Evil bunny is right! Full bunny burner!
Mwahahahaha ? ?
Again, with keeping the festive headwear on! Great stuff, Nicole! Thanks for the extra effort that you always put into holiday workouts!
Those ears were def harder than the hat and halo I’ll tell ya :) way to dominate again Amber!
First workout after injuring my knee. Felt great! Thanks Nicole.
I hope you took it easy on that knee! Must have felt great to be back :)
Done and Done, dripping sweat whole body is shaking. Thanks for the workout
Love it Dawn!