LOVE Me A Good Sweat
Print Workout Here
Cupid’s back a little early this year to get you geared up for Valentine’s. Whether or not you have a special someone to spend the day with is besides the point. Cupid just wants you all to herself for the next 18 mins!
What you will need:
- Just yo’ sexy self + medium sized weights, I used 8lbs
Warm-Up:
- Hip Circles + Hip Swings Lateral and Forward & Back + Open Hip Squats + Arm Swings
Workout: 50/10 3x thru
- L – Lateral Lunge – Standing with your feet hit distance apart step to the right with your right foot and then lower your bum as low as you can over your right knee. Your left leg should be totally straight and remain straight the entire move. Once you are in a low lateral lunge pop back up to standing making sure that your left leg remains straight. Bring your knee up to a high knee to complete the move then repeat on the same side. Once you have completed 50 seconds on the right switch to the left side.
Modification: If you can’t lateral lunge you can lateral squat instead. Some people the full leg extension can bother their knees. Be sure to not follow momentum and complete a proper squat, don’t lean to one side more than the other. - O – Open Arm Lateral Overhead Raises – Grab a weight in each hand and then set your core so it is nice and tight. Standing with your arms at your side and your feet in a neutral position face your palms forward. Bring the weight up from your hips to over your head along your side line, keeping your arms as straight as you can. Once you get to the top bring them back down. Don’t rush this. You are basically making an “O”.
Modification: if you can’t bring your arms up laterally, try medially or just don’t bring them up as high as you can. If this still doesn’t work for you then go with bicep curls or shoulder raises. - V – Vertical Box Jumps – Don’t rush these. Focus on height here. Get nice and low like you are going to do standing long jump. Knees bent and chest low and straight. Jump as high as you can forward. Land low. Focus is on height not distance. Next jump as high as you can to the side. Repeat going back and then to the other side so you make a box. Repeat going in the other direction.
Modification: If you can’t jump not a problem. Do the same move but eliminate the jump and step it instead. Just make sure you step forward with all the right foot then when you switch directions step with all the left foot. - E – Extended Plank – Get into plank position with your hands under your shoulders. Then walk them away from you either forward or to the side so your arms are extended. Hold it there. If you need to drop to your knees make sure your knees are on an angle and not directly under your hips. It’s best to start in plank from your toes then drop your knees from that exact position. Don’t drop them forward, just straight down.
Modification: if you can’t be in plank come on your back and get in to dead bug. Make sure your back is flat to the floor and then either extend your arms back (with or without holding the weight) and/or your legs slightly forward. If you need to keep your feet on the floor to make sure your back is flat not a problem. Extend your arms backwards with the weight slightly – you don’t need much here – and then dig your heels in to the ground and then energetically bring them towards your bum. It’s all you need to feel the burn!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Being Lovely!
Nicole
Good morning Nicole! Thanks for the morning workout!!
WOWZAS! What it ever a morning workout! Good for you lady!
Felt good and sweaty
Amazing Ash!
Woohoo! Thanks for the love sweat sesh!
Always a pleasure Nick!
Love your themed workouts This was just the type of sweat I needed today. Fighting a head cold and felt sooo good just to get that brief, no-to-intense sweat session on. Hope you have a fabulous week!
Perfect! Love when that happens! Feel better lady!
Great workout Nicole!
Way to rock it Kim!
Awesome! Thanks Nicole!
Great work Patricia!
Nice and quick!
Always my fav way :)
so good!
Boo ya!
L-O-V-E-D it! thank you!
D!!! dead bug!! Add that one in next time :)
I was looking forward to this all weekend. I wasn’t sure if we were going to get Cupid or an Olympian! I banked on a theme though! Thank you for the LLOVE’Nicole.
I know! I totally missed the Olympic theme. I was disappointed with myself on that one. That would have been last weeks as we geared up for the ceremonies. Next time!!
Lol I’ve missed you Nicole! Thanks for the sweaty love ♥️
I’ve missed ya too Jacks!!!
Great workout Nicole! I loved your cape when you were jumping! You did look like a super-valentine!
hahaha the funny part about that cape is that I wore it when I went as an evil cupid once for Halloween so it has a heart with an X on the back. hahaha
Running behind this week. Workout done!!
No way! You’re right on time! :) You shared Valentines Day with Cupid – what’s running behind on that ??? :)
Cupid for the win!
Booya!
Thanks Cupid! That was so cute and sweaty!