I know this is your fav style workout so let’s just dominate it! It’s a little longer than our usual Tabata as we’ll be going for 30 seconds instead of 20 but I doubt you’ll notice the difference with all the fun you’ll have! Lots of variety in this bad boy and the 26 sweaty minutes will be over before you know it! I also apologize for my apparent tiredness in this video. I either wasn’t breathing properly or sleeping properly but I am a yawny machine!
What you will need:
- Just your sexy self, an Ugi or 1 heavy weight – I used 15lb weight
Warm-Up:
- 75 jumping jacks + 100 jump rope + side reaches
Workout: 30/10 4x through
Set 1
- Salt and Pepper Push-Outs– Bring the weight in to your chest and then jump your one foot back and push the weight out in front of you. Jump your legs back to center and bring the weight back in to your chest. Repeat on the other leg.
Modification – If the jumping confuses you or isn’t good for your knees, back or bladder, step your foot back and push the weight out in front of you. If your upper back gets sore then drop the weight and bring your arms out to the side and then in the middle as you hop or step in. - Squats with a Pivot Press– Holding the weight at your chest squat low. As you stand pivot your feet to one side so your whole body is facing the same direction and press the weight up. Pivot back to center, squat and then pivot in the opposite direction.
- Chair Pose Step Outs – Bring your legs in close together and squat down. Bring your arms up straight in front of you so you are holding a chair pose (like in yoga). Keeping your back nice and straight, core tight and low in your legs step your one foot out to the side and then bring it back to center and repeat on the other side.
Modification: If you feel your upper back starting to fail here then bring your arms down and put them on your hips for one round to give it a break.
Make It Harder? Hold a weight in those arms baby!
Set 2
- Squat with 180 Jump – Get into a low squat holding your weight. As you jump up turn to jump in the other direction so you now face the other way.
Modification: Eliminate the jump and as you stand out of your squat lift the ball into a press and then lift one leg up into a high knee. Repeat on the other side on the next rep. - Running Skater with High Knees – You are going to travel forward (or side to side if you don’t have the room) skating your legs from side to side. These are basically wide and long jumps. When you get to the end of your room (or when I do) high knee back to your starting spot and go again.
- Chair Pose Back Stroke – Get into that same chair pose you did in the last round and now move your arms in a backstroke swimming motion. You don’t need to use any weight here.
Modification: If your shoulders don’t like this backward motion then bring your arms in front of you and then stroke them out to the sides, like a breast stroke. Pinch through your back.
Set 3
- Plank with Side Toe Touch with Raise – From low plank either on your Ugi or the floor touch your one toe out to the side and then swing it back to center and raise it up. Alternate to the other side.
Modification: You can do this from your knees just make sure you have the angle in your legs so you are not in a table top position. You still want your abs engaged here. - Frog Crunch with Circle Arms – Lay on your back with the soles of your feet touching and your knees spread to either side. Crunch up bring your hands and feet together as close as you can. As you bring yourself back down expand your arms in a circular motion around you.
Modification: If you can’t crunch all the way up from exhaustion or core strength, no biggie just bring your legs up so your legs are up over your hips and knees spread wide. Bring your upper body up as high as you can and bring your knees in close to your hands. Also support your neck when needed and eliminate the circle arms.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
I’m pretty Sweaty! Thanks Nicole
Great work lady!
Wowza!! that was a good one. Thanks Nicole. Time for a shower.
Way to dominate your Monday!
Great workout! Thanks Nicole!!!
Well done chicka!
Got my ass kicked today…doubled on the workouts to get caught up
Wowzas! I’ll say! Total domination!
Thanks Nicole!
*high five*
That was great! Thanks for kicking my butt!
Always a pleasure!
Good one Nicole. Love all those moves. Thanks for keeping me motivated.
WOOHOOO! We motivate each other lady! Keep it up!
Perfect way to start the week :)
Yeah baby!
Morning Nicole, that was a great Tabata workout and I’m sweaty too. Have a good day!
You too chicka! Great start to the day!
Done . Thanks
Rockin lady!
Oh wow! It’s disgusting how sweaty I am lol Great workout – thanks!
I love it!!! BOOM!
I miss my Tuesday workouts with you at UGI fit but this was a great alternative! Thanks for the workout!
I miss you too Alli!!! Hopefully we’ll see you again soon, maybe for the holiday party?!
Made it through the first two sets 4 times each before the toddler woke the infant. Just enough time to break a good sweat. That workout was awesome, and when you were talking to yourself in third person it totally felt like you were directing it at me. It was awesome. Haha!
hahahaha that’s amazing! I didn’t even realize I did that in my videos. Glad I provided that extra motivation! :) hehehe
All done. No jumping for me and there was no way I could get all the way up for those frog abs
As you shouldn’t. Right now the v-sit contractions, inverted chair/dead bug are your best friend while your core recovers. Even side planks for a short duration are great!
I like weird people ♡
Me too <3
Done! Fell being in the videos over the weekend so trying to catch myself up. Enjoyed this one!
Awesome work gettin’ ‘er done now!
1 of 2 done for the day. That was fun!
Way to go!! Woohoo!!
Done!
Awesome Ash!! ????
Killer!