Stacked Asstastic
Print Workout Here
What are the top three reasons you want a strong ass? 1. For stability in your hips and through your knees. 2. To reduce the stress on your hip flexors when walking, sitting, working out etc. and 3. This is the most important one – for all those times you want to hear “damn girl! That’s one supa’ fly ass!”. I mention in the video that it’s not a huge sweater but I got pretty sweaty so don’t listen to me when it comes to that J I’ll only need 24 minutes here for warm up, cool down and for some screaming tooshies!
What you will need:
- Just yo’ sexy self
Warm-Up:
- Squats and marching high knee twists – about 1 minute of each
Workout: 50/10 Stacked Workout! You will do the first exercise for 1 minute then repeat it and add on the second exercise until you complete all 4 moves. Once you complete all 4 repeat them and then start knocking them off. Here’s how it will look: 1, 1-2, 1-2-3, 1-2-3-4, 1-2-3-4, 1-2-3, 1-2, 1.
- 1. Push-Up Push Back – Start in table top position. List your knees up slightly and push your bum back to your heels. While pushing back contract your abs as tight as you can. Don’t suck in – just pull in like someone is going to punch you in the stomach. When you push back to the table top position use your abs to propel your body forward.
Modification: You can do this from your knees, just be sure to contract those abs even more.
- 2. Donkey Kick Pulses – Staying in table top position lift your right leg so your knee is bent 90 degrees and your heel is “pushing into the ceiling”. Pulse here. Make sure your knee doesn’t come lower than hip height. Contract your abs while doing this to support your back.
NOTE: You will switch legs each time get to this move. I mention it in the video pretty clearly. Don’t do both sides one after the other.
- 3. Plank Jacks – From high or low plank jump your legs wider than your mat then jump them back to the starting position. Keep your bum down and core contracted.
Modification: You can also tap your legs out one at a time from plank position if the jumping bothers your back or knees. You can also do this from modified plank. Start in plank then drop your knees so you have an angle in your legs. Then tap one foot out at a time.
- 4. Hip Raises – Laying on your back and your knees bent, lift your toes so your heels are digging into the ground. Lift your hips high and squeeze your bum. You want to try to get your hips high enough that there is no dip in your hips. You want to feel this ONLY in your bum and not in your hamstrings (back of your legs). You may feel this in your lower back. Listen to your body here, you are working your lower back as well so you will feel it working but if it gets too much then take them slower but still high. Take a break or two and let your back relax all the way down to the mat. Less properly is better than more wrong or not as high.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaty Times!
Nicole Maryse
I’m super sweaty and sore…thanks!?!?!
You’re very welcome :)
This is gonna hurt… thanks
I’m going for the pain in the ass kind of hurt :)
Awesome. Glad kids were at school cause I was a swearing lol
Me too! I don’t know if you could hear it but there was tons going on with me too!
done :)
Atta girl!
Oh Lordy that burned!
Right in there :) Great work!
Yeah another successful sweaty workout. Just wondering if there is a video workout for a relaxing yoga workout that was previously sent . That would be nice and calming after this sweaty workout.
Great work Helen! If you type in “yoga” to the search box on the main page there’s a couple videos that come up. I haven’t done them personally so I don’t know how much on the relaxing side they’re on :)
Loved it, now I’m off to Jamaica! Hopefully weather is good. Suggestions of quick workouts while there since no Internet likely.
Have a blast! I love that you got this workout in before heading out! I would say try and do the “Beat That Shit” workout while away. You can get it done pretty quickly and you don’t need anything but a timer. Have a blast! See you when you’re back!
Drop set workouts are also awesome while traveling Ash. I do them all the time. Pick two exercises (like burpees and push-ups or lunges and crunches) and do them both from 20 reps down to 2 reps. It’s quick and efficient ;) Have a blast with your hubby in Jamaica!
Done, thank you! Nice stretch at the end too!
It was much needed! Great work lady!
Love the stacked workouts!
Awesome! I Love them too! Nice work lady!
good way to ease into the week. Thanks!
Always nice to start the week off with a screaming butt :)
Done done and done! Perhaps I’m a sucker for pain if I liked this one?? Lol. Thank you!
Nah, I love a good butt burn! I know you do too :)
thanks!!
Way to go Roxanne!
So I was actually going to skip this one because yesterday I was in bed all day with the flu. But, I’m glad I talked myself into at least trying! Got through the whole thing and now feeling super badass. Take that flu!
Nice Nicky! This would have been a good one because there wasn’t any cardio, nice and slow :) you probably help to sweat that bug out of ya too!
Great Monday night workout : ) I had so much cracking in my knees and wrists during the Push up Push backs. Managed to get through it all, now time for a shower!
You don’t always want to push though that though. Did you take the modification? It’s just as effective for a great ab workout!
Awesome workout! Thanks Nicole.
Great work kels!
Liked that one – thanks!
So pumped! it’s one of my favourite styles
Done! Tuesday is better than Monday! ….my ass is on fire!
Atta girl!! Hopefully that stays around for a couple days :)
That was great! It went by so quickly!
Super fast! It’s what I love about them! Way to go!
Yea I switched back and forth between on my toes and on my knees and it worked well.
Rhonda and I worked out together. All I can say is…”OW!!!!!!!”
Nice! Working out with friends is so much better, extra competition! Way to go!
Not sure I am going to be able to walk tomorrow but no pain no gain , right ? Ow
Exactly! Everyone wants a nice firm tush! Way to go!
All done!
Boom!
i liked that work out, went by so quickly!
I thought so too! Great work Jenn!
DONE! My back was really tight before this and now it feels lovely and stretched out. Thanks Nicole :)
Awesome Kait! I found the same thing with my back, it’s why I went “low” intensity :)
Finally found time to get this one in .. Work on Wednesdays tomorrow I’m hoping ..
Great work Kim! The videos will always be up there so don’t stress if you miss a day, you’ll make up for it along the way :)
Done. Liked the stretch!!
Awesome!
That pigeon pose always works for a good bum stretch!
That was great! It has been crazy and I got behind in the on-line workouts but just completed todays and Monday’s tonight while Mike to Em to swimming… Feels good to get caught up this week! Thanks Nicole!!!
Great work Jo! Don’t sweat it if you get behind, the videos are always there for you to do at your own pace. Keep pushing lady cake!
Cannot believe it took me this long to finally do a Nicole video! Loved it!
People are loving them! Glad you dug it!
Me neither! Where is the love? :) Glad you finally got to get sweaty with me at your house this time hehe
crazy quad burn! i love that feeling!
Those push backs bite thats for sure! great work! you’ll be ready for your challenge check in tomorrow!
1/4: done. Was able to try the plank jacks but moved to mountain climbers for a bit…liked this one!
Great job Carolyn! Keep working at it!
Done. My legs are jello. Thanks Nicole
Love that jello feeling!
Owie, my quads lol
Oh yay baby!
loved it thank you!!
Great work Lisa!
Done! How appropriate for hump day!
Hells yay!
Done. Ditto on the Jello legs!
Great work lady!
Jello legs here too!
Jello for everyone! :)
Just as sweaty and jello-y lol like the first time. Ty Nicole. Although I’m scared for your workout tomorrow night now :)
Wish you could see my devilish smile :)
I am asstastic!
And sore…..
Great combo
cold shower time
Amazing!
Done!
High five!
Done!
Boom!
My a** thanks you ♡
You are welcome :)
Shit my quads and shoulders are a burning!
Keeping on with the cold shower challenge after that one, thanks Nicole!
Only just getting to this one now but that was a good one! I wasn’t feeling up to doing a jumping workout today so this was perfect yet I think I was sweating more than some of those jumping ones!! lol. Great workout! Thanks!!
So sweaty!!! Loved this. Thanks Nicole :)