Slide On Down
Print Workout Here
Going down is always better than going up right? In this workout we’ll be starting with a high number of reps for 1 move then decreasing the reps as we change moves. As I’m sure you can imagine it starts with more cardio and ends with more strength. It’s only 21 minutes or so of work ladies. Let’s do this. As a note: I learned my lesson on when you film these! It’s hilarious how quickly the sun goes down!
What you will need:
- Just yo’ sexy self and a matt, Ugi or pillow if you want
Warm-Up:
- 3 mins of cardio warm up – 1 min of jump rope, 1 minute of the football dance (high knees with crunch), 1 minute of squat with arm circles, change direction half way.
Workout: The reps are listed below next to the exercise. Go through the 6 exercises in order 2 times.
- 60 reps – Skull Crushers Right Side – With your right leg forward hold a matt rolled up length ways in your hands and have your left leg extended back. Bring your left knee up and your arms down and smash the matt, ugi, pillow etc against your left knee as hard as you can. This will work your abs. Do these as fast as you can. Repeat on the other side. If you don’t have a matt then be sure to bring your arms down with force ad purpose.
- 50 reps – Toe Pushes – Start in low plank with your toes on the ground. Push your body forward with your toes so your shoulders come over your hands. Bring your body back to the start position. This is one rep. You can also do this from high plank (little less intense in the abs) or if you have an Ugi ball use that if you want a more intense ab workout from low plank.
Modification: Shoulder problems or weak back? Easy fix. Lay on your back with your legs up and bent 90 degrees. MAKE SURE YOUR BACK IS FLAT TO THE FLOOR. You can check this by trying to put your hands under your back. If this enough for you, awesome. If you want to take it up a notch try dropping one hand at a time behind your head or touch one toe to the floor keeping your knees bent still, you don’t want to straighten them. The KEY with this is to make sure that back stays flat, if it pops up then just hold the position until we change in the video. - 40 – Back Lunge Twists Right Side – With your right leg forward step back into a back lunge and twist over your right leg. Pushing down through your right heel come up to standing lifting your left leg up and twisting over that leg. This will work your abs. If you need to touch your toe down when you stand for balance that is fine. Repeat on the other side.
- 30 – Rocking Horse Abs – Laying on your back bring your hands and legs up in the air. Rock your hips up to start the momentum then control the rocking with your abs. You don’t want to “pop” your hips up to the sky as you’ll be using your hip flexors. Allow your legs to bring your upper body up and contract your abs here to make sure you’re not coming up too high.
NOTE: You can have your hands up in the air or behind your head. I ended up putting one on my chest and one behind my head (I was feeling strangely claustrophobic with both hands up). This shouldn’t bother your back, however if it does do crunches with one leg flat down and one bent. - 20 reps – Push-Ups – With your hands nice and wide bring your chest down between your hands. Make sure you’re not bringing your neck or head between your hands. While down in your push-up make sure your arms are in a perfect 90 degree angle with your thumb and forefinger firmly pressed to the ground. You can do this from your knees or your toes.
- 10 reps – Burpees – yes ladies, let’s do this. Jump up, bring your hands down to your feet and jump or walk your legs out into plank. Jump or walk your legs back to your hands then jump up into the air again. Again if you have an Ugi ball and want to use it here, go for it!
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole Maryse
Those back lunges were tough today! Thanks for the great workout!
Nice work lady! I love back lunges but can be tough, especially if you had a busy weekend
Loved the rocking horse! Any exercise I can do lying down is ok by me! Lol
Great job! I love how deep they burn!
Holy crap I’m dripping. Used the ugi ball for burpees and was dying. Almost thought we were doing it 3x. Ty Nicole
Heck no! Only 2 :) Great way to start your monday!
Well I only had time to do 20 mins .. But least I got that In…. I guess
Hey – 20 mins is better than no minutes! great job Kim!
Thanks Nicole for a really great diverse workout. However, I was definitely lacking in energy today and found it difficult to get through, unfortunately.
We all have those days and there’s no need to kick yourself about it. Get up Wednesday and give’er for Wednesdays sweat session. :) Keep up the awesome work!
This was a killer! I really appreciated the modifications that you demonstrated, as I needed them to be able to get through. Thanks Nicole!
Way to go Bobbi! Taking modifications is never a bad thing, you’ll see me modify a lot of moves as well :) Way to give’er all you got!
awesome. Sweat pouring!
Great work Magda!
BAM!!! I am so dripping in sweat:) I really needed this tonight thanks Nicole!
Awesome! Glad I could help start your week off rockin!
WOWZERS! I’m ready for bed now.
You must have killed it then…which I’m not even surprised about! Great job!
Omg that was intense!!! Needed it tonight though, thanks!!
Looks like the holiday stress is starting to creep up on everyone. Glad you got it in and rocked it! Great work Nik!
Great workout! Thanks Nicole:)
No thank you for not letting Monday’s keep you from a sweat session :)
better late than never…not kidding when you said full body!!
I never lie…well sometimes, like when I say it’s not going to be a sweater and it is :) Way to dominate girl!
A little under the weather today so didn’t put 100% in. I will do this one again though.
I love that you were feeling less than perfect and still pushed through the workout. Great job!
That was deceptively tough!! Thanks Nicole, I needed it;). I must have looked comical doing the back lunges! Couldn’t keep my balance. But it is done!
I’ve heard that from many a girls so far. Balance will come as we work on those butt muscles. :) Way to dominate!
wOw that was harder than I thought lol. Fun!
Awesome! Way to kill it Kait!
that was rough! my balance is hopeless with the one leg twisty thing, lol
Don’t worry! You’ll gain that butt strength and fly through them! Great work Roxanne!
that was a sweet workout :) thanks!
Way to go Kristin!
So I realize I didn’t read so well until after I already stretched. I only did it once through. I’ll do it another time through tomorrow as I am striving for a perfect month! 16 minutes was better than nothing lol
Totally better than nothing! Way to go april!
Done! Definitely sweaty :)
boom!!
That was a great workout! Definitely feeling my legs tomorrow. Thanks
Especially after your amazing switch jump number on Tuesday! Great job Kels!
I’ve been sick all week and finally felt better today so I finally was able to complete this workout. Holy moly was it tough but I am glad I was able to get through it.
Nice job Anna! You were probably able to sweat out the last of that bug! Way to give’er!
Second round on the lunges I could barely keep my balance! Sad I’m not there for your 12 days of Christmas workout tonight
Don’t worry Kate, I have a feeling you’ll get your fix of me next week :) I hope you felt awesome after the Deck The Halls workout! :)
Great work out love the ab exercise.
Me too! I found it very deceiving! Great job Ash!
Great workout!
Great way to start your weekend Mandy!
great workout! thanks nicole!
Great way to start your week. Great work Alli!
Done. Behind but did it. Crazy how hard it is to control your breathing when sick though!
Great work Ash! I hope you’re feeling better now. Sometimes when I’m sick I know I can’t move as fast or push as hard but I know I’m sweating out the bug and I usually feel better in a couple days.