Mad Dash
Print Workout Here
Oh man I love this style. I tend to do it a lot on my own as I really feel the burn and totally strong and mighty when I finish. This workout is broken into 5 5 minute circuits so if you only have 15 minutes just do the first 3 sets and you’ll be done in 17 minutes, otherwise the rest of us will be done this 29 minute burner shortly!
What you will need:
- Just your sexy self + 1 weight or an Ugi Ball so load up :)
Warm-Up:
- Included in the Workout
Workout: Complete each circuit once then move on to the next circuit. You will do each move for 1 minute each and immediately switch into the second move. The circuit will look like this: 1, 2, 1, 2, 1. Break for 1 minute between circuits.
Circuit 1
- Jump Rope– With or without one just make sure your arms are moving not just your wrists.
- Squat Kick Back– This doesn’t need to be a low squat but bend your knees then kick one foot back as you stand and push your arms back behind you as well.
Circuit 2
- Squat Curl Press– Grab your weight/Ugi and let it hang down as your squat low. As you stand curl the weight up then press it up over your head. Bring the weight back to your chest and lower your arms in a curl as you squat back down.
Modification: You can just squat and curl here or push-out if you can’t press. If you don’t have any weights then bring your arms out to the side and twist your hands front and back to work your shoulders.
- Lateral Jump & Burpee– Jump to the right then back to the left and into a burpee. You can walk or jump both the lateral movement and the burpee. If you can’t burpee then just move from side to side. The second time you move through this jump to the left back to the right then burpee.
Circuit 3
- Bear Crawl– Get on to your hands and knees then raise your knees off the ground about 1-2 inches. The lower to the floor the better and make sure your hips don’t pop up, keep them in line with your shoulders. From here you are going to take a small step forward with one leg (only come up to about the middle of your other shin) and bring your opposite hand forward. Do the same on the other side. I also call this a bedroom crawl because you can certainly make this sexy!! Also, try and keep your core strong and don’t rock your hips back and forth. I wiggle my hips in the video but I have since learned it is far better to keep them as still as possible, way more of a core workout!
Modification – Come into a low wide squat pulse!
- Tricep Skull Crushers– Lay on your back with your back flat to the floor so your abs are engaged and your feet are in the air. Hold your weight straight up over your head making sure your wrists/elbows/shoulders are all in line. Bend 90 degrees at your elbows and bring the weight towards your head then extend them back up. This will burn your triceps which is the back of your arms. Make sure your shoulders don’t creep towards your ears
Modification: if you don’t have a weight then you will do tricep walks. Get into plank (toes or knees) and bring one hand down at a time to get into low plank then step back into plank. Make sure you change your leading hand each rep. ex. Down with the right down with the left, up with the right up with the left. Then down with the left, then right, etc.
This is half way so if you need to end after 15 minutes this is it!
Circuit 4
- Walking Lunge Variation– That’s it ladies, we’re doing this for 5 minutes! Step forward and drop your back knee making sure not to follow the momentum forward. If you need to step then drop your knee that’s fine. Work within your limits, you don’t want your knee coming out over your toe or feeling this in your shins. These will become more fluid as you work on them. You can also do alternating back lunges here or stick with squats. Each minute you will change the position of the weight.
- 1st Minute: Hold the weight at your chest
- 2nd Minute: Hold the weight on your right shoulder creating an off balance position in your body. Really important to keep your abs tight here.
- 3rd Minute: Hold the weight straight over your head (can also hold again at chest height)
- 4th Minute: Hold the weights on your left shoulder
- 5th Minute: Hold the weight back at your chest
Circuit 5
- Dead Bug Variation– Your abs will just scream at you here. Make sure that back is flat the whole time. If you need to take a quick break or a modification then please do. Lying on your back bring your arms and legs up towards the ceiling and make sure your back is flat to the floor. A great way to start this is to have your feet flat on the floor and your knees bent. Roll/tilt your hips backwards so your back flattens. If this is enough for you then work through the moves like this. You can also raise one leg at a time. Just make sure your back stays flat otherwise the move is not as effective.
- 1st Minute: Holding your weight (or not) drop your legs to the right and the ball to the left. Your left hip and right shoulder will pop up a little bit, that’s fine, just make sure you keep pushing that back down. You can also drop your feet to the floor and drop your knees to one side
- 2nd Minute: Same move as above just the other side. Legs to the left, arms to the right.
- 3rd Minute: Hold a regular dead bug here. Making sure your back is flat. You can have your arms and legs up here or place your feet on the ground and push down hard with your heels. But you will be still.
- 4th Minute: Keep that weight up! Now flutter your legs either front and back, criss-cross whatever you like, just create some variation and instability. If you have your feet on the ground then rock your feet through a heel toe motion. You’ll feel a deep burn both ways.
- 5th Minute: Keeping your legs up in the air (or feet flat on the ground) bring the weight down towards your chest then back up for a chest press. Make sure your elbows are closer to your body than in line with your shoulders.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Loved this style of workout. Time flew so quick. Thanks!!!
This is probably my fav style right now, I’ve been doing it a lot myself too. Glad you enjoyed!
Done
high five!
Time went by so fast!
I know it always does when I rock these ones :)
30 min done✔️
Unreal lady!!!
Hooray!! I did Mondays workout on Monday! Yay for this week!
What a killer start to your week! Well done!
I loved this one!
Will definately do it again.
Yes Angelika! Music to my ears :)
Wicked that was awesome. Wish you could see the sweat. Love that. Ty nicole
Oh I can imagine! Great work Patty cakes!
Love this format! Thanks for the awesome workout!
Way to dominate lady!
killer but awesome. Sweat was pouring in my eyes during the abs.
I’m pretty sure I had the same problem! :)
Wow that felt great after about 2 weeks off bc I sprained my neck. Did the whole thing! loved it. Thanks, Nicole
Holy smokes Becks! Make you sure you keep listening to your neck as you work through your sessions. You don’t want to re-injure it. Glad you’re back at it and feeling great
Killer. Lunges were tough. Thanks Nicole
Totally! Way to work through
That did not feel like 29 minutes! AWESOME!!
I know right?! I do this one in class a lot for that exact reason :)
Did 15 on break will come back to rest
Love it lady! This workout is great for that :)
Did the first three sets and then abs. Thanks for the options!
Great combo!
Great late night workout (don’t need to wake up early)! Finished the entire thing and feeling great :) Thanks Nicole!
Holy smokes that is a late workout! You should have slept like a baby!
Done on Wednesday as kids ad husband all sick with fevers! Hope I can dodge the bullet. This workout should help. I was dripping! Awesome workout. The five minute sets are great and motivating. Loved it.
Yikes! I hope you dodge it too. Glad you got a good sweat on today :)
Just realized I forgot to comment after doing this workout on monday!! Time flew by even when doing a 30min workout :)
Amazing Jam! Keep up the killer work!
Really enjoyed that! Thanks Nicole!
Amazing Amber!!
Made it through the whole video and feeling great!
Yes!!! Great job lady!
I’m a little worried about the repercussions of sets 4 and 5! I’ve got a lot of workouts to do this week ;) I really really liked this. It was tough and I was dripping and I felt like I rocked the TKO ball for set 5!! It also did not feel like 29 minutes! You rock Nicole!
I’m so glad you felt like the amazingly strong badass babe you are in this workout! You’re gonna love the reproductions of sets 4 and 5 :)
Hahaha repercussions