Slow Fast

by Nicole Maryse | Jan 8, 2018 | Members, Weighted Workouts, Workouts | 56 comments

[bookmark]

Slow Fast

I loved this workout! New style and it goes super fast. You’ll burn and you’ll love the next 16 minutes!

What you will need:

Just yo’ sexy self, and 1 heavy weights or Ugi Ball

Warm-Up:

Hip Circles + Squat with Open Arms + Squat Kick Backs

Workout: Each move we do for 10 reps. The first time we do them will be 10 slow then 10 fast of each move 1 time through. The second time through you’ll do each move 10 slow, 10 fast, 10 slow 10 fast then the same with the next move. The 3^rd time through, you guessed it will be 3 times through each move

Squat and Press – Start in a neutral squat position with your legs shoulder to hip width apart. Keep the ball/weight at your chest height for the squat then press it up over your head. These are done nice and slow to start then you want to do them as fast as you can.
Dead Bug Bike Legs – Laying on your back roll your hips and squeeze your bum so your back is flat to the floor. Put your hands behind your head and support it lifting through your shoulders not your head. You can also leave your head flat on the ground if this is too intense for you to start with. Either with your feet flat on the ground and knees bent in a tent position or raised in the air extend one leg forward towards the floor followed by the other leg. You’ll do 10 slow on each side then 10 quickly.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

56 Comments

Patricia Best on January 8, 2018 at 5:20 am

Loved that style!
Reply
- Nicole Maryse on January 8, 2018 at 9:01 pm
  
  I’m surprised I hadn’t done it more. Loved it too!
ashleighsciuk on January 8, 2018 at 5:42 am

Done, loved it!
Reply
- Nicole Maryse on January 8, 2018 at 9:01 pm
  
  Woot woot!!
Andrea Was on January 8, 2018 at 5:50 am

That was a nice quick one to start my week and also my start back to work for 2018!! Great style of of workout. Thanks Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:01 pm
  
  Amazing start to your week/year! Great job lady!
faloncastellano on January 8, 2018 at 6:30 am

Nice quick one to ease me back in to working out in 2018! Thanks Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:02 pm
  
  Quick and easy! Just the way I like it!
Lisa Zapfe on January 8, 2018 at 10:10 am

Done! another great one!
Reply
- Nicole Maryse on January 8, 2018 at 9:03 pm
  
  Way to go girlly!
Ashsavage on January 8, 2018 at 11:46 am

Thanks Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:03 pm
  
  Always a pleasure ash :)
esudds on January 8, 2018 at 12:19 pm

First one back after many months off and it was perfect! Thanks!
Reply
- Nicole Maryse on January 8, 2018 at 9:03 pm
  
  Welcome back!!
Becky McDougall on January 8, 2018 at 1:03 pm

Done! Loved it Thanks,Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:04 pm
  
  Yes Becky!!!
Jwlz12 on January 8, 2018 at 3:15 pm

Woohoo!! That was so fast and I’m dripping sweat. Thanks Nicole
Reply
- Nicole Maryse on January 8, 2018 at 9:04 pm
  
  Boom! My Fav way to get ‘Er done!
Jennifer Wiggans on January 8, 2018 at 3:57 pm

The abs felt that one! 1 hr shoveling and an extra sweat session with you…Happy Monday
Reply
- Nicole Maryse on January 8, 2018 at 9:04 pm
  
  You’re a machine Jenn!
Angelika Henning on January 8, 2018 at 6:11 pm

Thanks Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:04 pm
  
  Nailed it Angelika!
Patricia C on January 8, 2018 at 7:50 pm

Wow I’m sweaty mess. Fast and shaking ty Nicole xo
Reply
- Nicole Maryse on January 8, 2018 at 9:05 pm
  
  Love gettin ya hot and sweaty girl :p
mclouter on January 8, 2018 at 7:56 pm

done
Reply
- Nicole Maryse on January 8, 2018 at 9:05 pm
  
  Boom!
Tracy Neziroski on January 8, 2018 at 8:02 pm

Done! Great start to the new year! Thanks Nicole
Reply
- Nicole Maryse on January 8, 2018 at 9:05 pm
  
  Hells yeah Tracey!
goodwink on January 8, 2018 at 9:12 pm

Nice and quick!
Reply
- Nicole Maryse on January 8, 2018 at 9:45 pm
  
  Just the way I like it!
Amanda Savoy on January 8, 2018 at 9:31 pm

Wahoo! For a quick one that burned!!! Thanks Nicole!
Reply
- Nicole Maryse on January 8, 2018 at 9:45 pm
  
  Oh yeah baby!!
Sabrina Ng-Wai on January 9, 2018 at 12:18 am

That was great! ????
Reply
- Nicole Maryse on January 11, 2018 at 9:35 am
  
  Booya!!
lisakvapil on January 9, 2018 at 9:37 am

Fabulous! loved that.
Reply
- Nicole Maryse on January 11, 2018 at 9:35 am
  
  Way to go lady!
KatieGoss on January 9, 2018 at 6:41 pm

Loved it! Thank you!
Reply
- Nicole Maryse on January 11, 2018 at 9:36 am
  
  Amazing Katie!
carlynels on January 9, 2018 at 8:34 pm

Done!
Reply
- Nicole Maryse on January 11, 2018 at 9:36 am
  
  High Five!
Kristina Bergeron on January 9, 2018 at 8:50 pm

Good stuff! Needed a quick one tonight and still felt the burn!
Reply
- Nicole Maryse on January 11, 2018 at 9:36 am
  
  Love those quick ones to get the job done :)
Kerri-Ann Kelly on January 10, 2018 at 5:27 am

Thanks
Sweating
Reply
- Nicole Maryse on January 11, 2018 at 9:36 am
  
  Love it!
Michelle Fraser on January 10, 2018 at 11:25 am

Who would have known that would be so tiring and make me sweat so much!! lol Thanks Nicole!
Reply
- Nicole Maryse on January 11, 2018 at 9:37 am
  
  Love those surprises!
Jodie Barfitt on January 10, 2018 at 3:41 pm

This was great! A nice quick burner
Reply
- Nicole Maryse on January 11, 2018 at 9:37 am
  
  Woot woot!
Nicole Smith on January 11, 2018 at 11:32 am

Done! Loved the style.
Reply
- Nicole Maryse on January 11, 2018 at 11:40 am
  
  Amazing Nic!
Amber Ashton on January 13, 2018 at 10:00 am

Loved that style a lot! Thanks, Nicole!
Reply
- Nicole Maryse on January 15, 2018 at 2:37 pm
  
  Me too! Goes super fast too ;)
April Patch on January 14, 2018 at 7:54 pm

Abs on fire. Set 3. Whoa!!
Reply
- Nicole Maryse on January 15, 2018 at 2:37 pm
  
  Oh hells yeah!
Danielle Bell on January 16, 2018 at 8:25 pm

First video in a long time!
Reply
- Nicole Maryse on January 17, 2018 at 2:13 pm
  
  I’ll say! Way to go Dan!

Slow Fast

56 Comments

Submit a Comment Cancel reply