Stack It Up
Print Workout Here
Ok the title is a bit of a lie…we’re actually unstacking which is even better! We did a workout like this a couple months ago on our bums, now we’re doing it full body! The premise is we will start with 7 exercises and once we finish those moves 1 time through we will start again but drop 1 exercise each time from the end. So the move listed as 1 will always be where you start and you will start dropping them off starting at 7, then 6 and so on. This workout goes fast, I think anyways! It will take about 23-25 minutes I believe. Let’s give’er!
What you will need:
- Just yo’ sexy self and an UgiBall or weights.
Warm-Up:
- 50 jumping jacks (I didn’t need a huge warm up so please take a longer one if you need too)
Workout: 40/10 Stacked Workout! You will complete all 7 moves. Once you complete all 7 repeat them and then start knocking them off. Here’s how it will look: 1, 2, 3, 4, 5, 6, 7, then 1, 2, 3, 4, 5, 6 and so on.
- 1. Alternating Skater Lunges – Use your ball as guidance for this one. Start on the right side of your ball with your right leg forward and your left leg back and on an angle. This is your starting skater lunge. Jump or step over to the other side of your ball so you’re now in a left skater lunge. Your right leg should be as far to the left as possible. Be sure to push into the ball with your fist to engage those abs.
Modification: If you have bad knees or the skaters bother your knees then just do back lunges to ease the discomfort.
- 2. Side Plank Hold – Get into side plank on your hand. Stack one foot on top of the other or have your top foot forward. Make sure your hips stay high and in line with your shoulders. As a modification you can bend your bottom knee and make sure it is in line with your hip. Extend your top leg out straight so it is in line with your body. Be sure to keep your abs super engaged here.
NOTE: You will switch sides each time you come to this move.
- 3. Squat Back Lunge – Holding the ball in front of you go into a low squat. As you stand lunge back with one leg. When you come up go into another squat then lunge back on the other side. Keep alternating between the squats and lunges on each side.
- 4. Downdog Mountain Climber – Start in downward dog position with your hips high in the air and your hands on the ball so you look like a triangle. You will then push forward into plank and bring one leg in tight to your chest. Your knee should try to poke between your arms. Bring yourself back to down dog then repeat with your other leg.
Modification: Start in table top with your hands under your shoulders and your knees under your hips. Bring your knee out to the side and crunch it in towards your body bringing your shoulder towards your knee. This way you’ll still get the burn in your oblique’s or your side abs.
- 5. Squat and Press – Grab the Ugi or weight and squat low and then stand pressing the ball/weight up over your head.
Modification: If you have trouble with raising above your head then push the weight forward. You can also use no weight and when you stand clap your hands over your head and as you squat bring them down so they are in line with your shoulder. This will still work your upper body.
- 6. Plank Toe Pushes – From low plank position (on or off an ugi) pull your core in tight and push forward with your toes. Your shoulders should come forward well over your hands. Rock back and forth like this. Be sure not to raise up with your hips as you do this.
Modification: You can do this from your knees on an Ugi as well and just drop your wrists forward and back. You will still get a good rocking motion here as long as you have the angle in your knees (start in plank then lower to your knees). You can also hold high or low plank or get yourself into the dead bug position and hold it (lay on your back keeping your back flat on the floor. Bring your legs up and make sure your knees are over your hips and ankles are in line with your knees. Squeeze that back down on the floor the whole time.) - 7. Hallow Hold – Lying on your back bring your legs up and crunch up so your shoulders are off the floor. Bring your arms straight over your head so they are in line with your ears. Make sure your back is flat on the floor. Try to lower your legs so that you really engage those abs more, but make sure that back stays firmly on the ground.
Modification: Although it is the same as above hold the dead bug position (lay on your back keeping your back flat on the floor. Bring your legs up and make sure your knees are over your hips and ankles are in line with your knees. Squeeze that back down on the floor the whole time). Having a strong core is important and if you have to do this twice in a row it’s only going to strengthen your back!
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times,
Nicole
Good sweaty ,Monday morning! Didn’t do your cool down as i became time crunched! Doing it while I get ready for work!
That’s no problem chicka! Love that you started your week off strong and sweaty!
I am drenched! Awesome start to my Monday.
Nailed it girl!!
Great way to start the week. Thanks Nicole!!
Boom!
Great way to start the day! I’m soaked!
Lovely!! Way to get it going early!
Love how quickly that seemed to go!
Dropping off exercises is always motivating and quick!
Loved this workout! Great start to the week! Thanks Nicole :)
Nice Krys!! Love your motivation and determination post-pregnancy!
I LOVED THAT! The variety and dropping down of moves was very motivating – and my knees are doing so much better. Some crackling but no pain today! Maybe I’m getting stronger?! Somehow 40 seconds was more doable for me too – I usually give up part way through when I have a 50 sec set. Thank you, Nicole! Just loved it.
Amazing Jackie! Dropping sets is definitely easier when it comes to the mind game :) I’m so happy your knee strength is increasing as well! You’re totally getting stronger girl I’m so proud of you for pushing the whole way through!
Still behind a few but did this one to start week off fresh
Atta girl! Well done!
Very sweaxy! Thanks for the great workout!
Way to kill it Car!
That was a great workout to start the week:) I really enjoyed the unstacking working workout! Thanks Nicole!!
Boom!
killer! loved it
Boom!
I WAS SO GRUMPY today and did NOT want to work out. Sucked it up and got ‘er done and now I’m feeling better lol :) #Mondays
Monday’s always suck it seems which is why I try to keep it fresh and creative! I’m glad I helped kick the grumpiness out of ya and start your week off strong and sweaty!
Yahoo love stack especially going down lol. Sweaty mess. Great end to Monday. Ty Nicole.
OH! First challenger to do a workout before the first check in! I thought you might take the day off to save up the energy…but who I am I kidding, you’re a machine! Way to go girl!
Wow the amount of sweat I had dripping … Unreal! Loved the stack :)
Yeah baby!!
First night workout after my first day back to work. I was exhausted and so didn’t feel like working out but so glad I sucked it up! I’ve got my second wind and feel great! :) thanks!
Amazing Patricia! Getting back to work and into a new routine can be challenging. I’m pumped you sucked it up and got sweaty despite being exhausted!
That was manageable for a Monday evening! Thanks Nicole!
Well done chicka!
Yahoo! I feel great! I’ve had a nasty chest infection this past week and was really under the weather! This made me feel good. The initial jumping jacks nearly brought up both lungs so I opted for walking lunges with weights forward and reverse instead of cardio oriented skaters. I survived!
Great modifications girl! Doing things at your own pace when you’re on the mend is so important. I love that you have built a foundation of moves as well that you can modify at your own need so you don’t have to take a break. Good work!
Feeling pumped after this one!
Booya!
Loved it! Using the Ugi made it more intense. Thanks Nicole. :)
Totally! I love that extra push you gave yourself too girl!
I just did this one. I was so tired today. Totally woke me up. Thanks Nicole
Awesome! nothing like an awesome sweat session to boost that energy level!
I liked this count down style
Awesome! Great work!
love this!!
Will definately do again when travelling over the break
Yes! Love that you’re going to bookmark it for later :)
Love this one!
Boom!
Great workout Nicole! Was feeling my obliques by the end so makes me feel like I was doing it correctly lol. I’m sure I’ll be feeling the burn tomorrow!
I hope that burn has set in now :) If you felt your obliques working you were most def doing it right :)
Done . Only have Wednesday to do now . Hoping to get a double workout in tomorrow..
Nice work lady!
And done!!! Two in so far! one at work in the gym on lunch and now this one! feeling good! Thanks Nicole!
Unreal Jo! Get em in when you can! You’re in for a wicked workout tomorrow in class too! I hope you do the challenge and have a mini competition with Lisa :)
Nicole, I think this is one of my new favourites! Great workout. I have done it twice. 40 on, 10 off seemed so doable and my mind loves the idea of dropping an exercise. I think this one hit everything! Thanks for another great start to the day.
Amazing Sandra! I get great responses from this style, it’s definitely a mind trick for sure :) I love that you’ve saved it and come back to it, There are a couple other stacked ones I’ve done too, one for your bum and abs! I think it’s called Stacked Asstastic or something. Great work lady!
all done
Beauty! You’re on such a good roll right now! Make sure you keep stretching!
Great work roxanne!