Hold Me Bleep
Print Workout Here
I originally named this “Hold Me Baby” as I anticipated saying “baby” to work my way through the burn of this bad boy. I highly suggest no children in the room for this! I also was having a crazy weak day when I did this, so much so that I debated stopping and doing it another day but I thought, NO WAY! You girls need to see me struggle too. So enjoy the struggle, enjoy the burn, it’s 28 minutes of intensity but it flies by! Nice long stretch at the end too for ya!
What you will need:
- Just yo’ sexy self and an Ugi (if you want).
Warm-Up:
- 4-5 sun salutations, 3 warrior 2 with a side stretch on both sides, or 3 minutes of your liking
Workout: 3 min hold of each move / 30 second break. Once you’re done the move it’s over!
- Table Squat with Arms High – With your feet shoulder width apart and your feet facing forward lower into a squat and bring your arms up as close to being in line with your ears as possible. Anywhere between your ears and shoulders is fine. Don’t hold your hands together though, keep them in line with your shoulders. Dig down with your heels keep your eyes and head up. Don’t look down or up with your head or curl your back.
- Ball Low Plank – With your elbows on the ball hold a low plank. You can also do this from modified plank as well with your knees on the ground, be sure to have that angle in it.
- Front Elevated Lunge Twist Right Side– With your right foot on the ball (stair, bosu, whatever) get into a lunge. You will then raise your left arm and twist over your right leg. Be sure to contract your abs so your obliques are engaged.
- Side Plank Leg Raise Right Side – With your right elbow on the ball get into a side plank with your right knee on the ground. Be sure it is on an angle so your glute med is engaged (side bum). You will then raise your left leg and let it hover.
Note: You’re bum may cramp up and/or Charlie horse here so don’t be afraid to take a break and stretch it out quickly. - Front Elevated Lunge Twist Left Side– Same as above just left side
- Side Plank Leg Raise Left Side – Same as above just left side
- Hallow Hold – Laying on your back bring your legs up straight. Support your neck/head with your hands and crunch up so your shoulder blades are off the floor. Make sure your back stays flat the entire time here. You can lower your legs as low as your back will allow as long as it stays flat.
- Superman – Get into table top with your hands under your shoulders and your knees under your hips. Raise opposite arm and leg and extend them out. Really reach through your pointed toe and finger tips. Contract your core. Hold this for about 30 seconds and then switch to the other side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Holy shit balls indeed Nicole! Made it to Superman pose…then ran out of time.
Good Monday Morning!
Great work Heather! Superman was the end and it was more of a relaxing hold so great work!!
OMG. So hard for my first workout after a few months. Got through it with a bunch of rests though.
So did I! No harm in taking breaks because you can always come back to it and see if you can go a little harder and longer next time :)
That was an awesome change of pace! Loved the muscle exhaustion!
Amazing Jess! I love it too and I haven’t done one in a long time ;)
I needed to take lots of breaks with those side planks but I too love the warm sensation of tired worked muscles. Back in the saddle after missing last week due to stomach flu hitting my entire household. So glad to be feeling normal again. Thanks!
I took tons Jac – but in the big picture you pushed hard and got sweaty and that’s what counts! I’m glad you’re feeling better girly!!
Done…barely! Lol
Great work!!
Great workout! had to take a few breaks, but will come back to this one.
That’s alright! 3 mins is a long time! I might redo this one too on my own. It was clearly a weaker day for me!
Holy crap! My ass is on fire! Great workout Nicole!
Burn baby Burn!!
Just finished- getting back into the videos now. Definitely shook the whole time and I know I’ll be feeling that tomorrow. Miss UGI classes Nicole and I miss you! At least I still get a little piece of you haha : )
We miss you in class too! Hopefully we’ll see you back one day!! I’m pumped you’re getting back into the groove. You’ll bounce back quickly and I’m glad we at least “see” each other on mondays :)
That was one heck of a Monday workout… it was a lot harder than I first thought it would be
I know eh! You started this week off awesome girl!
This was a nice change! I am sure we will be feeling it after for sure!
Great work April!
Not a fan of the 3 min hold … A lot of swearing and a few breaks! That one was a struggle and will feel that tomorrow! happy monday
It is a long time but muscle exhaustion is great for our muscles every once in a while. It’s a body and mind challenge which is why I like these so much. You did awesome Jenn! Swearing or not be proud of your hard work!
Wow! I don’t think I’ve taken that many breaks in a workout ever lol! Nice change of pace though.
Breaks are ok! it’s tough for sure! You got through it and are stronger because of it!
That was crazy! Love the change of pace but holy crap I’m shaking! Great workout!
Nice work girlly! Way to kill it!
Ok that was a tough one. I had to break too was getting cramps in the ass legs lol. I’m still sore from last week. Tomorrow should be fun right lol.
soooo much fun Pat! hehehe This is great for your hitting your goals girl!
Oh my 3 minutes is a long time!!!
Wow!
3 minutes flies by with anything else we do except lunges :) Great work Angelika!
Wow!! Done but might not be able to move tomorrow ;) I need to figure out those side planks…
Nice work Kendra! What are you having trouble with in terms of the side planks?
The side planks hurt my shoulders. I try to keep them all stacked but I can’t seem to hold them very long. I’m sure I’ll see them in plenty of videos so hopefully practice makes perfect!
Do you suffer from shoulder problems? If your shoulders are weak this can help build them up but if it’s injury you don’t want to push it. Non-shoulder ways to work those obliques is to lay on your back with you arms spread out and your legs straight up in the air, slowly drop your legs from side to side keeping your shoulders on the floor. :)
Woop. Done. So good to be back <3
Nice Amanda!! Welcome back onboard!
So I think that might have almost killed me lol
But you’re a superstar so I know YOU KILLED IT!
Great workout… I find these ones difficult because I am a fast paced kind of girl lol….but this definitely highlighted what I need to work on! Awesome!
I’m the same way but like the mind challenge. I’m glad you felt that burn!!
Whoa! Holy is right!! I don’t know how you held most of those for the full 3 mins!! My muscles were on FIRE to the point I thought they’d just give out! But in a weird way I really liked that workout and the fact it was so challenging!! LOL Thanks!!
Oh I don’t think I held anything for the full 3 mins! hehe it’s def a challenge on the body and mind I’m so glad your fought through the pain and shake and feel great now!