Jack Of All Trades
Print Workout Here
I tried to hit all our big muscles with this one and break it down with some cardio in the middle. The cardio portion is important for getting that lactic acid moving out of our muscles so we won’t be (as) sore later. This workout is about 22 minutes plus warm up and cool down.
What you will need:
- Just yo’ sexy self and a matt
Warm-Up:
- 3 minutes of jump rope
Workout: 30 reps of each move, 3 times through
- Jumping Jacks – Just regular ol’ jumping jacks. Be strong with your arms.
Modification: If you don’t jump these you can run on the spot and do the same arm motions or you can do single leg step outs while you bring your arms up.
- Squats Jump with a Kick – With your feet hip distance apart squat low keeping your knees in line with your ankles. Jump up high and as you land sink low into a squat again so you are gentle on your knees. As you come up to standing kick your one leg out to the side. Each kick is 1 rep.
Modification: If you aren’t jumping then you will just squat low and then kick to the side.
- Jumping Jacks – Just regular ol’ jumping jacks. Be strong with your arms.
Modification: If you don’t jump these you can run on the spot and do the same arm motions or you can do single leg step outs while you bring your arms up.
- Push Ups – Just out standard push up here. You can do these from your knees or your toes. Be sure to keep your head in line with your shoulders so it’s not dipping down towards the floor. If you are doing this from your knees be sure to start in plank and then lower your knees so you have an angle in your legs. You don’t want your knees right under your hips. Pull your belly button in tight to support your back and core. Also make sure your hands are wide enough so that your thumb and forefinger stay firmly on the floor. These are what help push you up the most.
Modification: If you can’t do a push up stand up with your knees slightly bent and your arms at your sides bent 90 degrees. Roll your shoulders back so you have now set your shoulders. Bring your elbows back behind you and really pinch through your shoulder blades.
- Jumping Jacks – Just regular ol’ jumping jacks. Be strong with your arms.
Modification: If you don’t jump these you can run on the spot and do the same arm motions or you can do single leg step outs while you bring your arms up.
- Slow Sit Up Retractions – Lay flat on your back with your legs straight. Stack one foot on top of the other (you will switch feet half way through). Lift your upper body up to a full sit up and bring yourself down nice and slowly. Make sure your feet don’t lift off the ground though as this means you are using your hip flexors instead of your ab muscles. As long as you can get your shoulder blades up that’s great just hold it there for a couple counts then lower.
Modification: You can also do this with one leg bent in a tent position and your other leg flat. I sometimes find this a little easier on my back. If your foot pops up more then 2-3 times in a row don’t bring yourself as high. You will be working your abs harder by not working through your hip flexors and focusing on your abs.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done
Rockin!
Done! Shortened the last set to fit in. Happy Monday!
The point is you got in a great workout, even with a short last set! Nice work!
That kicked my butt this morning! Thanks!
Boom! Love it!
Holy jumping jacks Batman!
Holy calories Robin! :)
I needed that cardio boost this morning! Thanks Nicole.
Killer! Great Monday start lady!
Liked the cardio in between but did not like the cramp in my side I got half threw the workout. Thanks
I get cramps with intense cardio too. Be sure to breath in through your nose and out through your mouth. Nice deep breaths, This should help level it out and reduce the cramp
Liked the format of that with the cardio breaks
Awesome! I find it makes it go super fast! Great job!
Well hello Monday! I secretly love jump squats!
YES! Great work lady!
all done thanks
Rockin!
Came home from work feeling so frazzled and stressed out… this really helped :)
A good sweat and a shit ton of jumping usually helps me too! I love that you didn’t let a frazzled day keep you away!
I also got a huge cramp in my side during the last set of sit ups. Although it sucked, I remember getting cramps in my side chasing my kids a year ago in the park, so I’ve come a long way since then! Happy Monday, ladies!
Those are the moments that really show you how far and strong you’ve become! Keep up the amazing work Nicky!
After a three week recovery from surgery (and two birthday parties this weekend!) I was eager to get back at it today. Jumping was out of the question, but I still managed to feel the burn. Thanks Nicole!
Awesome! You can certainly just do step out jacks which many of my ladies do so they don’t tinkle! I hope all is healed now Rita!
Liked that format as well. Although I struggled at the end with the abs. Holy momma. Ty Nicole.
I think you should have been able to see me struggle too! Great job lady! Now I can kick your butt in real life again!
Thanks Nicole! 1 week…ahh! :) Thanks for helping!
Your legs are rockin lady! Great work!
The video froze on me twice and after the 5th set I ended my workout with a cool down. Thanks Nicole!
Strange! Perhaps your computer needs a restart? I’m glad you still pushed through though lady!
Great workout! Liked the jumping jacks in between to break things up! But still felt the burn! Lol Thanks!
It def helps to get the blood moving and the lactic acid out. you shouldn’t feel the after burn as much over the next couple days because of it. Hopefully anyways, that was my plan! :)
Done in Mexico!
Yes! Love it! I hope it was on your balcony or in your room looking at the water!
Done!
Boom!
Done
Stellar!
I’m hoping I don’t need my arms or chest for tomorrow’s class cause I’m pretty sure they got up and left after the second set of push up!
Nope you should be good, be sure to bring your legs and ass though :)
All done Baby!!
Booya Momma!
Didn’t make it to class but got this done. Though I did not need more jumping Jacks after Mondays session :(
But I love that you got it done anyways! You rock lady! Your motivation is unreal!
Great stretch after that!!!! Felt amazing
Awesome lady! Way to give’er!
Done! Enjoyed this one.
Way to start that weekend off strong and mighty! Great work!
Done! I was sick when this was originally sent out so I thought I’d give it a shot today. I really liked this one. Thanks !
I love that you came back to it! Way to dominate after being sick!
Wasn’t sure how it would go this morning as I was tired. Glad I got it done (at times questionable lol)
hahaha I’m glad you did too chicka!!