Shoulder Surprise
Print Workout Here
Wow, looking at the layout for the workout you’d think there is way more legs than arms but I’ll be surprised if your shoulders aren’t screaming at the end of it! We’ve got 20 minutes of play time.
What you will need:
- Just yo’ sexy self
Warm-Up:
- Hip Opening Forward Back and Side Pulses + Hip Opener Squats + Hamstring Reaches + Jump Rope
Workout: 50/10 4 x through
- X Jumps – Start with your feet wide and then you will jump forward bringing your feet together then wide forward again with your feet landing wide again so you are creating an X shape. Jump backwards now bringing your feet together then jump back one more time with your feet wide so you do a backwards X.
Modification: If you can’t jump you are going to quickly step into the same pattern. - Forward Lunge with Arms on Head – Right – Standing with your feet hit distance apart and your hands on your head. Make sure your elbows stay nice and wide the whole time and step forward with your right foot for a forward lunge. Don’t follow momentum in the lunge, make sure your knee stays in line with your ankle. Step back to the starting position and repeat on the same side.
- Forward Lunge with Arms on Head – Left – same as above just the other leg
Modification: if you can’t forward lunge you can back lunge. If you can’t lunge at all then do a lateral squat. Step to the right and sink right in the middle of your legs in to a squat. Don’t follow momentum to one side. Stand back up to your neutral starting position. Step back out to the same side. Do 10 on one side then 10 on the other. If you can’t do those step outs then just do 20 squats. - Shoulder Taps With your hands on the floor get into high plank. Tap one hand to the opposite shoulder and do the same on the other side.
Modification: You can definitely do these from your knees if you can’t support yourself in a plank position. If you still can’t do this than get into dead bug and open your arms wide to the side while keeping your back flat on the ground. You can also get in a v-sit position and twist from side to side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
All done. Nice and sweaty start to my week.
Ohhhhh yeah baby!! :)
This was great thanks!!
Way to go Jod!
I had two Nicole workouts outstanding. Tonight I chose the less evil Nicole and will grab that other devious 33 minute one later this week. I love your warmup sessions. I could do a whole workout of just those kind of moves!
Hehehe sometimes I can be a little evil I guess :) always love hearing you’re digging the warm ups. I’m sure you notice a difference in your workouts too!
Great workout Nicole! You made me laugh out loud with your ‘smell check’….it was hard to refocus lol! Thanks
hahaha I actually went back to rewatch it. My face is pretty funny, I’m not convinced it was working based on the face I made! Sorry for the distraction – you should try being in my head sometime, I don’t know how I get anything done hahaha Glad you pushed through the giggles, and that I could bring ya some giggles during a deep bum burn :)
Good and sweaty, thx Nicole
Yeah momma!!
Great workout – thanks!
Way to go Angelika!
Great workout thank you
Always a pleasure Lees!
good sweaty workout…better late than never this week!
Of course! Way to rock it out!
Thank Nicole! Sweating just the right amount!! It’s Sunday but who cares?? It’s done!
Killer way to end your weekend and start your week!
Nicole, you have been keeping me fit and sane for a long time. I will miss you!
Just finished this workout on a balcony on the 28th floor of a Toronto condo near the water! Feeling good!