Olympian Showdown
Print Workout Here
I swear I don’t even LOOK for themes they just fall in my lap! Today’s workout is inspired by all of our amazing athletes in Rio right now putting all of their hard work and dedication to the test! If you don’t have time to do the full workout today no problem! It’s conveniently cut into 2 mini workouts so if you only have 17 minutes for a workout only do the warm up and first routine, and come back to the second part later. If you’re rocking it with me for the full video today it will only take 32 mins.
What you will need:
Just your sexy self but you can use some weights/bands if you want. I grabbed my band and a 10lb weight
Warm-Up:
1 min of jump rope+ 1 min of boxing bag arms with jumping feet + 1 min equestrian runs aka pretend you’re a running horse!
Workout: We’re doing a time drop here! The first time you go through these exercises you will do 90 seconds work/10 off, 2nd time 60 seconds/10, 3rd time 30 seconds/10.
Set 1
- Volleyball Blocks – Basically squat jumps here but get those arms up to block the ball. Want to switch it up? Often times when you block a ball you’ll shuffle a couple steps and then jump so feel free to throw in a couple shuffles side to side here.
Modification: If you can’t jump just be sure to squat and stand up tall on your toes with your arms up for the block. - Boxing – Do what you want here ladies, kicking, punching, upper cut, roundhouse, jumping. If you’re going to do stationary punching be sure to keep your hips from moving and shift through that upper body. Be forceful with those arms like you were hitting a punching bag.
- Rowing– Get into a v-sit and roll those shoulders back. You can use weights here but I used a band so I looped it around my feet and grabbed the band about ¾ of the way down toward my feet. Your elbows will be bent and you are going to pull those shoulder blades together in the back and then release slightly so that your arms just come slightly in front of your body. If you need a moment to rest your backs take that moment and lean forward over your legs.
Modification: If sitting in a v-sit bothers your back stand up and do rows from a gentle forward fold squat. Keep your back nice and straight. You can use bands or weights from this position. If you are using a band you will step on the band making sure you have equal resistance for both arms. - Swimming – Lay on your tummies and raise your chest up slightly so you are in a gentle back extension. Bring your arms forward in front of you and breast stroke your arms back behind you pinching through your upper backs. This is a lot of work for your lower back so if you have to rest back in child’s pose for a moment be sure to take that break.
Modification: if you can’t be on your stomach for any reason then come on to your knees and then lean forward hinging through your hips and do your breast stroke from here.
SET 2
- Long Jump– If you have room to get this full move in DO IT! Bringing your knees up in a hop, then a skip then a jump landing in a squat. If you can’t jump do the same moves without the jumping just move quickly.
- Archery – Get into Warrior 2 with your legs nice and wide. Turn towards one foot and turn your back foot out so it’s perpendicular to the front foot. Lunge forward through that front leg with your arms extended in front of you. Pretend you are Robin Hood and grab the bow and arrow and bring it back pinching through your shoulder blades and standing up out of your front lunge. As you let go of the arrow reach forward again with your arms and lunge forward again. Switch half way through the time of the set (45 seconds, 30 seconds and 15 seconds).
- Canadian Canoeing – Obviously we had to get our national trademark in! Sitting in a v-sit you can grab a weight if you want here. Lean forward over your legs with your arms and weight on one side of your body. Now paddle backwards in a long v-sit as you come back up bring those arms forward and paddle on the other side. Switch sides each rep.
Modifications: If your back or hips can’t handle this move don’t stress them out. Do some v-sit contractions. Sitting on your bum lean back in a v-sit and then curl your body in like a sitting crunch. Pull your belly button in tight here for the contraction. Make sure you are not just leaning forward and back you need to go from a straight back to a curled back.
- Cycling – Laying on your back with your legs up and bent in 90 degrees and your arms supporting your neck and head. Twist your shoulders so that you’re opposite elbow and opposite knee touch. Go as fast or slow as you like.
Modification: Lay on your back with one leg extended out in front of you and one leg bent with your foot on the floor and crunch up for your standard crunches. You can also crunch towards your leg as well. Be sure to switch legs half way.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Very creative workout, thanks Nicole!
Thanks Andrea! Great start to your week!!
Only had time for the first part this morning but it was great! Love the Olympic theme!!!
No prob! That’s exactly why i split it up for ya :) way to rock it Patricia :)
That was fun! Very creative Nicole!
Thanks Les!! Wicked start to your week chicka!
Got the first part done . Very cool idea
Awesome girl! You can come back to the second later :)
That flew by! Love your themed workouts!
Woot woot!
Wow that is a soaker! Back to work now!
Boom!!
That was awesome! Did the whole thing and definitely feeling good. Shower time!
Killed it Sarah!
Awesome fun Nicole. Sweaty mess
Love it!
Good one. Love the different moves. Fun. Thanks Nicole.
Beauts Ash!
Super fun!
Yes!! Great work!
Great stuff!!
Nailed it Angelika!
Loved the workout Nicole. Made me appreciate the athletes abilities even more. The Volleyball nearly killed me, but it was super fun.
Love it Catrina! Lately when I’m training myself and i feel like i did a rockin’ workout i think of what these althetes are doing and totally respect their hardwork ever more :)
Done
Boom!
Back on it after a break! Was going to only do the first part but ended up doing the whole video :)
Yes! Love it!! Welcome back!
Great workout! I love your creativity! Did the whole thing and it went by so fast too which is always good lol. Thanks!
Thanks Michelle!!! I found it flew by too :) great work!!
Liked that one !
Yeah baby!
loved this workout and the sweat, too!!
Ohhh yeah!! High five!
I love this one! Happy Friday!
Great start to the weekend! :) Love it girl!
All done! Cameron wants to go to the park with friends during my scheduled workout time tonight so the deal was we would do this together now before we ate! We made it an Olympic competition and pretended we were spiking each others ball during volleyball and rowing/bicycling was a race! It was a lot of fun and sweaty!
OMG I love that April! How fun! I love that you two are rocking the workouts together :)
Did the whole thing! Feel pretty good about that lol
Totally ash!! Way to dominate it!!
LOVE LOVE LOVE this workout!!!!
Oh Im so glad Mandy!!! We always push our hardest with workouts we love :)