Momentum Build

Momentum Build
Print Workout Here
I don’t think I’ve ever done this style before with you and it’s a lot of fun. It’s tough but it’s worth it. We’ll be sweaty and having fun for 27 minutes. This video shifts in to 2 again and the last minute or so of the second video if just stretching so you don’t have to tune in if you don’t want to ?

What you will need:

• Just yo’ sexy self + something small to jump over but it’s not needed

Warm-Up:

• Hip Opening Taps Forward, Back, Swing and Side + Hip Opening Squats + Hamstring Reaches + Shoulder Openers + Squat and Side Reaches

Workout: 2 min of each move with a 30 rest between each move 3x thru
First time: 1 Rep Each Move
Second Time: 2 Reps Each Move
Third Time: 3 Reps Each Move 

• Hop Over Burpee – Grab whatever you are going to jump over and jump over it! Then do a burpee. Reach for the ground, step or jump back into plank, bring your feet back to your hands and then back to standing. Repeat with the jump over.
  First time: One Jump 1 Burpee continuously
  Second Time: 2 Jumps (Over then Over) 1 Burpee continuously
  Third Time: 3 Jumps (Over, Over then Over) 1 Burpee continuously  
  Modification: If you can jump just step over or wide in the other direction. If you can’t burpee then you can squat or squat jump. 

• Alternating Back Lunges to Back Fly– Step one foot back into a lunge then step back to neutral and repeat on the other side. Once you have done the lunges, hinge forward keeping your back nice and straight then fly your arms out to the side, using your contracting back muscles to raise those arms.
  First time: 1 right lunge 1 left lunge 1 back fly continuously
  Second Time: 2 right lunges 2 left lunges 2 back flies continuously
  Third Time: 3 right lunges 3 left lunges 3 back flies continuously 
  Modification: if you can’t lunge then you will be either laterally squatting or normal squatting. 

• High Plank Climbers Low Plank Tap Outs – Starting in a high plank position bring one knee in towards your chest followed by the other knee for controlled climbers. Walk your arms down into low plank, keeping your bum down and tap your feet out to either side.
  First time: High Plank 1 climber/side then Low Plank 1 tap out/side continuously
  Second Time: High Plank 2 climbers/side then Low Plank 2 tap outs/side continuously
  Third Time: High Plank 3 climbers/side then Low Plank 3 tap outs/side continuously 
  Modification: You can do this from your knees or toes. If you can’t do this from your toes or knees then get into dead bug and you are going to do dead bug extensions. Reaching opposite arm and leg out for 1 rep continuously for the first time, 2 reps/side the second time and 3 reps/side the third time.  

Cool Down/Stretching                                                                                                                 

• Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole