Small Burns
Print Workout Here
So this workout is TOTALLY injury friendly! It’s great for anyone with knee, back, shoulder, ankle, hip problems or injuries. It’s not a sweaty one. Its small moves that will get in deep and I know right out of the gate it won’t be everyone’s cup of tea BUT it’s great to target our muscles in ways we’re not used too. They love surprises like this! I’m confident you’ll still enjoy it once it’s done J I also think you’re going to like the intro. Normally I edit my videos so it starts when I’m ready but my editing software will not work for this video for some reason so you get to see how weird I am before a video. There’s even a blooper haha I can’t stop laughing just thinking about it! Today’s workout is only 25 minutes (there’s also a little surprise at the end!).
What you will need:
- Just your sexy self
Warm-Up:
- 3 mins of jump rope and jumping jacks
Workout: 50 reps each move 1 times through then 30 reps the second time through (this is roughly 20 minutes so feel free to do it again if you want)
- Squat Sway with Shoulder Rolls – Take a nice wide squat and bring your bum down low extending your arms out to the sides. Make sure your toes are facing the same way as your knees. Roll your shoulders back to set your scapula and face your palms up. Sway to one side slightly and flip your palms so they now face behind you. Sway to the other side and flip your palms back to the starting position. Be sure to push through your heels as you sway. You have to sway to both sides to count 1 rep. Keep those arms up in line with your shoulders.
- Leg Extension Pulses – Right Side– Sitting up nice and tall place your hands behind your body. Bend one leg while extending the other out in front of you. Flex the foot of your extended leg pushing out through your heel. Raise your leg half way up your calf then bring it back down hovering over the floor. Be sure to really squeeze your quads (your upper leg) to bring that leg up, don’t use your hips.
Modification: If you need to take a moment to open up your hips go for it. - Leg Extension Pulses – Left Side– same as above just other leg
- Jane Fonda Leg Raises: Laying on your side stack your hips on top of one another and bend your upper leg placing your foot behind your lower leg. Again pushing out through the heel of your lower leg raise the leg half way up your calf or to your knee as long as your hips don’t rock back.
- Side Leg Circles: Staying on the same side bend your lower leg bringing your foot behind you. Extend your top leg out straight so it follows the line of your body. Point your toe and again without rocking through your hips bring your leg up and around in a circular motion. You will do 25 one way and 25 in the other direction (15/15 the second time through). Be sure to use your bum muscles to move your leg, not your hips.
- Jane Fonda Leg Raises/Side Leg Circles: Repeat the last 2 moves on the other side.
- Heels To Heaven: Laying on your back bring your legs and arms up towards the sky. Most of you know heels to heaven as whipping your hips up and lowering down. This is actually quite hard for your hips and should be avoided! What I want you to do is while laying down with your arms and legs up, contract your lower abs by rolling your hips back towards the floor by contracting your lower abs and pulling your belly button down and hold it for a moment and release. Your legs shouldn’t move. They may sway a LITTLE but not much. Small move and it gets deep! I promise!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
Loved that one Nicole! It was a nice change (and I loved the bloopers at the beginning lol) Happy Monday!
Definitely something different – including the bloopers hahaha Always nice to switch it up for your body. Great work Cat!
Yay!!! First online workout that’s been possible in over a month!!! Thanks for this injury friendly workout!!!
Hurray!!! It’s funny when I was doing it I was thinking of some of the ladies that wouldn’t dig it but I also knew there were lots that would. I’m glad you felt the burn and power in it1
Yay! I can do this one!!! Thank you so much for this injury friendly workout!!! I can’t wait to come back and do it later today!!!
I can’t wait to hear how well you rock it!!
Holy burn! Happy Monday!
mmmm mmmmm good!
Excellent burn workout and continuation to the deep stretch hot yoga class I did right before this one. Thanks Nicole!
Oh sweet! That all worked out perfectly :) Great work Andrea
Got ‘er done and it felt amazing. Loved the burn! My physiotherapist really has me focusing on strengthening my glutes, quads and abs – so this was such a nice change up from the usu exercises he has assigned me. Thank you so much for this injury friendly exercise. I will be flocking to it often!!!
I purposely tried to target those areas that people are generally weaker in and need to build up to reduce their injury discomfort. I’m happy to hear this one will be in your rotation! Also the holiday butt bonus should be a good one for you too and it’s only 11 minutes I believe!
job done
Great Roxanne!
Lol! Loved the beginning of this! Too cute!!!! That was a nice change up! Thanks!
hahaha gotta love bloopers :)
All done! Those backwards circles hurt like hell! Thanks Nicole!!
Welcome back Amanda! Love “seeing” you get it done!
Thanks Nicole! It feels good to be back doing something, it is amazing what an all around difference it makes!
totally!!! Keep up the amazing work lady!
Loved that. More thigh workouts please. Burns. Off to get my steps in now. Hope I can walk. Lol. Ty Nicole
No problem! I’m upping my thigh game for myself so they are en route! :)
Done. Thanks Nicole.
Well done Ash!
I am a huge fan of this style. Thanks Nicole. My butt and legs are on fire. :)
Sweet! Glad to bring the burn!
Done! I liked that one. Always like a good burn! My legs were really burning cuz I ran up and down 92 stairs to the beach x10 right before doing this lol On vacation but glad we can take these workouts anywhere :) Thanks!
Oh wow! You are a machine!! Nice work girl! Love that you’re still getting sweaty on vacation :)
My shoulders were totally feeling it!!
Thanks!
Yeah baby! Sexy shoulders!
Love this! I love the burn of pilates and this delivered! Especially the inner thighs! Thank you!
Yes! Love it!
My legs are so shaky but that was great. Thanks.
Awesome job girl!
Legs were shaking!
Gotta love it!
Those leg extensions though! I am going to have to do these on a regular basis for my left leg (it was really shaking). Ty
They’re great to throw in to the routine for sure!!
that was a real burner!thanks Nicole!
Great work AllI!
Great work out! Definitely felt the burn :)
YES!! Well done girl!
Done
Boom!