Small Burns

by Nicole Maryse | Apr 10, 2017 | Members, Weighted Workouts, Workouts | 34 comments

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Small Weight Big Burns
Print Workout Here

This is a low impact low intensity workout but it burns! It’s a lot of sexy shoulders and rebuilding and strengthening. I noticed a big difference in my arms and shoulder strength since introducing these moves into my routine. It will only take 16 minutes with warm up.

What you will need:

Just your sexy self + 2 small weights, I’m using 3lbs

Warm-Up:

Squat with Open Arms + Squat with Side Reach + Hamstring Stretch

Workout: 3 times through 10 reps each move

Deep Squat Star Raise– Get into a squat position and get as low as you can. Hold 1 weight in each hand and bring them low to the centre of your body, basically right between your legs. Keeping your arms as straight as you can raise them up in a V shape so you will now look like a star. Make sure you keep your shoulders back and don’t let them hunch forward. Keep your core tight and breathe. Bring the weights back down to centre and repeat.
Half Moon Raise – Keeping the same squat position and starting hand position turn your wrists forward to face me. Raise your arms up in a half moon shape on either side of your body. Bring them back down slowly and then repeat.
Bear Hugs– Keeping the same squat position, bring your arms up wide so your hands are out to your side and are in line with your shoulders. Next bring your arms forward in front of your body in a bear hug motion. Make sure your shoulders stay back and don’t come forward. If you can’t bring your arms all the way forward without this happening then only bring them as far forward as you can without losing form.
Down Dog Squat Pulse– Start in table top position and lift your knees up just in inch or so and do 2 pulses here then lift those hips high and push them back so you go into a down dog position. As you come back down make sure your back doesn’t curl and you keep position.
Modification: You can do this from elbows while being elevated slightly by using your Ugi ball, Bosu or something similar.
Thread The Needle – Right– Get into a side plank positon either from your knees or your toes. Grab 1 weight and lift your hand high in the air. Twist towards a plank position bringing the arm with the weight in it down and under your body reaching behind you. Bring that weight back up into the starting position and repeat.
Modification: Can’t be on your shoulders? Get into dead bug with your feet flat on the floor. Extend opposite arm and opposite foot. It is imperative that your back remain flat on the floor. If you can raise both legs up and then extend your foot from this position while keeping your back on the floor – give’er!
Thread The Needle –Left – Same as above just the left side

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole

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34 Comments

Leslie Barton on April 10, 2017 at 6:11 am

I felt that ?
Reply
- Nicole Maryse on April 10, 2017 at 11:54 am
  
  Beauty! Lots of arm work for ya :)
Ashsavage on April 10, 2017 at 10:06 am

Good burn baby!
Reply
- Nicole Maryse on April 10, 2017 at 11:55 am
  
  Wooohooooo!!
Patricia Best on April 10, 2017 at 7:24 pm

Loved how different this one was!!! My shoulders are burning!
Reply
- Nicole Maryse on April 11, 2017 at 5:53 pm
  
  Awesome Patricia!! Glad you feel the burn!
Ashley Gabel on April 10, 2017 at 8:47 pm

Loved it. Liked all the different moves. Thanks Nicole.
Reply
- Nicole Maryse on April 11, 2017 at 5:53 pm
  
  Gotta keep ya on your toes :) great work girl!
Tracy Neziroski on April 10, 2017 at 9:38 pm

My shoulders are on fire! Loved it!
Reply
- Nicole Maryse on April 11, 2017 at 5:54 pm
  
  Wooohoooo!
Amber Ashton on April 10, 2017 at 9:43 pm

Loved that shoulder stretch! Great moves, thanks Nicole!
Reply
- Nicole Maryse on April 11, 2017 at 5:55 pm
  
  Isn’t it heaven?! I love it too!
Andrea Was on April 11, 2017 at 4:15 pm

Oh wow that was a good shoulder burn workout! Thanks Nicole, have a nice week!!
Reply
- Nicole Maryse on April 11, 2017 at 5:55 pm
  
  I great job Andrea! Sexy shoulders here we come!
Jennifer Wiggans on April 11, 2017 at 6:16 pm

Wowzers the shoulders were burning!
Reply
- Nicole Maryse on April 12, 2017 at 12:38 pm
  
  Hells yay!
AWhitcombe on April 11, 2017 at 8:30 pm

Wowza. Done.
Reply
- Nicole Maryse on April 12, 2017 at 12:38 pm
  
  Way to go Amanda!
Joanna Parker on April 12, 2017 at 5:39 am

Tank top arms, here I come! ??
Great workout
Reply
- Nicole Maryse on April 12, 2017 at 12:38 pm
  
  bring it on!
April Patch on April 12, 2017 at 1:11 pm

My shoulders were burning only a few reps in! I love that the workouts are so varied!
Reply
- Nicole Maryse on April 14, 2017 at 10:26 am
  
  I know right! And it burns deep! Great work lady!
Becky McDougall on April 12, 2017 at 8:17 pm

Wow really liked that burn, felt great and nice stretch too! Thanks, Nicole
Reply
- Nicole Maryse on April 14, 2017 at 10:26 am
  
  Amaze balls Becky! Great job!
Kristin on April 12, 2017 at 8:40 pm

Def feeling that in the shoulders!
Reply
- Nicole Maryse on April 14, 2017 at 10:26 am
  
  Bring on the tank tops!
Kendra Lawrence on April 14, 2017 at 8:53 am

Finally finished this one! Took me 3 attempts. First time husband called to say he couldn’t get our son so I had to stop to rush out. Then when I tried to finish it the video kept freezing. Finally after I saw all the moves I did it by myself and added an extra round. I really loved it though and will do it again! Happy ???
Reply
- Nicole Maryse on April 14, 2017 at 10:27 am
  
  oh man! You were not meant to do this one with me I guess. hehe I’m glad you didn’t let it slip away and got it done on your own. Next time hopefully we can do ti again! happy Easter to you too Kendra!
Kim Judd on April 14, 2017 at 11:17 am

This was a nice change . But still felt the burn
Reply
- Nicole on April 16, 2017 at 11:07 am
  
  Well done kim!
Kristina Bergeron on April 17, 2017 at 1:06 pm

Donezo
Reply
- Nicole Maryse on April 18, 2017 at 2:37 pm
  
  Boom!
Jackie McDonald on April 24, 2017 at 9:32 pm

Finally got around to doing this one! ?? I am keeping it flagged because I really liked it and definitely want to come back to it again. Thanks Nicole!
Reply
- Nicole Maryse on April 25, 2017 at 12:54 pm
  
  This will be great for your shoulders too! It’s a good one to do if you don’t want to get too sweaty, at least for me anyways :)

Small Burns

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