Little Fast Little Slow
Print Workout Here
If you’re not drenched by the end of this I’ll be shocked! Today we’re tackling the deep burns and the cardio blasts. This workout can easily be done if you’re short on time in 19 minutes or if you can stick it out for the whole thing we’ll be done in a fast 31. I promise, it totally flies by and you’ll be dripping! Let’s do it!
What you will need:
- Just your sexy self
Warm-Up:
- None it’s all in the workout!
Workout: We are doing each move for 3 minutes with a 15 second break between moves the first time through. The second time through we’ll be dropping down to 2 minutes of work and 15 seconds of break.
- Jumping Jacks – However you want to do them, do them fast! Run them, step out, jump, whatever you want just make sure that heart rate is up as this is your warm up too!
- Chair Hold with Back and Leg Pulses– This is yoga style! With your feet hip width apart, squat low and reach your arms forward in front of you. Be sure your shoulders don’t come up towards your ears and don’t hold your hands together. Hold it here. After about a minute pulse low through your legs, making sure to pulsing up and down with your bum and not forward through your knees. After about another minute or so bring your arms back in a “W” position and squeeze through your shoulder blades. You can also just hold this position for the full time.
- Pendulum Legs – Start with your right leg under your hips and your left straight out to the side. Reach over towards your right knee with your left hand keeping your back straight and chest high. Contract your abs here. Swing your left leg towards your body and have it “kick” the right leg out to the side reaching now with your right hand towards your left knee. You will be making a pendulum motion.
Modification: Just move! Basically as long as you’re moving and moving fast that’s all I want! - Plank Tap Out Jacks – Get into a plank position. You can be in high plank on your hands or low plank on your elbows. Make sure your shoulders and elbows/hands are all in line with each other. From here tap one foot out to the side and then back to the middle. Repeat on the other side. You can also do this from your knees just make sure you have a gentle angle in those legs. Feel free to switch between high and low plank and being on your knees and toes.
Modification: If you have shoulder or back trouble then get on to your back and bend your knees so they are above your hips. You can crunch up if you wish here and be sure to support your neck with your hands. Now extend one leg out and as you bring it back in towards angle it out to the side of your body so it’s as if your knee and elbow are going to touch. Alternate legs each rep. - Toe Scoops – Stay lying on your back with your knees in towards your stomach and your toes pointed down. This is a very small movement in order to protect your hips and back. Keeping your knees bent bring your toes towards the ground so your knees should now be in line with your hips. Once they get here lift your feet up straight and then bend them back in towards your body to start again. Be sure to constantly be contracting your abs especially when you bring your legs straight up this way you can ensure you are using your abs and not your hip flexors to do the work!
Modification – 3 minutes is a very long time to do this so if you need to take a break do so.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Stuck around for the whole Thing! That was a sweaty one :)
Great work Cat!!!
Thanks for the Monday morning workout Nicole!:)
Perfect start to the week!
Thanks for the morning workout! didn’t have time for the whole thing but still felt the burn!
Perfect that’s all I needed :)
Great workout ,great sweat session ,great start to my afternoon, great smile on my face thinking of the ouch I will feel tomorrow. Have a great day!
I’ll say Suzanne!! Great way to kick off your Monday!!
Great way to get this week started. Thanks Nicole!
Absolutely! Great job!
A sweaty Monday!
Yeah baby!
All done. Made it through the whole thing but I am coming down with something so I had to keep taking breaks unfortunately.
That’s alright Amanda! You listened to your body and that’s the most important part! Keep up the awesome work and start chugging that water!
Thanks Nicole! I did the first bit. The holds were intense after I did your 1000 rep workout Friday and Ashley’s 1000 rep yesterday. I’ll come back and do this one again to improve :)
Love that determination!
3 minutes at a time was a long time for me to focus today so I had to switch it up a little to get through it…but I finished it and I’m dripping g sweat! Thank you!
Hey i just create the template and you can modify how you wish. Sometimes it’s the mental game more than the physical. Love that you didn’t just skip it all together and just found something that worked for you instead. Amazing!
Done. Good one. Chair pose for 3 mins was tough. Thanks Nicole.
It totally is – way to push through and dominate it!
Done. Good start to the week. Thanks, Nicole.
Way to dominate it Becky!
Oh the burn! Done and got the stamp of approval to work out now that its been 6 weeks. oh ya!
Yeah!!! Love it!! Great work Ash!!
all done
Nice work girl!
Done! that was a tough one.
Way to battle through! Love it!
Loved that one! Gotta admit I broke the chair and plank a few times but still managed a solid sweat and burn. I am going to come back to this one and attempt it with no breaks.
Breaks are ok lady! I love the goal you have set for yourself!! Amazing!!
Just had my ass handed to me….
I bet it’s a nice tight ass though :) way to go chicka!!
Done . And my legs are killing me still from that last 2 workouts i did
Gotta love a good shaky leg! :)
Holy that was a sweaty one. Abs killing me from last night and legs but glad I made it through. Ty girl
You’re most welcome Pat! Thanks for giving it a shot even whilst sore!
Always ready to dominate! :)
Had to take a couple of quick breaks on the chair and plank but did the whole workout. Those three minute intervals are killer!
breaks are ok – means you’re listening to that rockin’ body of yours and not losing form. Well done girl!
Just finishing up to wrap up month 13 tomorrow. This week I needed extra rest but I’m back!
Yay month 13!!!
Yeah baby!!
Did this one today because I wanted a bit of a longer one. That was tough! Especially that chair pose! I don’t know how you held it the whole time, I def had to take a brief stand up or 2 in there. Great workout though! :)
hahaha I think I just got inside my head and I pictured all the girls out there that were going to hold it longer than me and I didn’t want to break. A little mental competition :) Great job on working that extra little bit longer today!
Not sure how i do it sometimes after Michelle lol
Done!
Boom!