Strength and Endurance
Print Workout Here
This is a wicked ass kicker. Sooo good! We’re going for 5 minute sets again and we’re going to switch every minute. The first circuit is 3 minutes of cardio 2 minutes of strength the second circuit is 2 minutes of cardio and 3 minutes of strength. You’ll feel the shift in your body. We’ll be done in 22 minutes. Let’s go!
What you will need:
- Just your sexy self + 1 heavy weight or Ugi Ball
Warm-Up:
- Included in the warm up
Workout: Do each move for 1 minute before moving on to the next. Once you have finished all 5 moves then take a 30 second break. Do each circuit 2 times through.
Circuit 1
- 4 Small and Big Salt & Pepper: You’re basically going to hop one foot back bringing one arm forward then hop on to the other foot and switch arms at the same time. It doesn’t matter which arm and leg are extended, do what feels natural. Do 4 small little hops then 4 bigger hops. Don’t get stuck on the 4, work with the rhythm that you feel.
- Side to Side Squat Switches – Kick your right leg out to the side so you’re in a version of a side runners lunge and reach down towards your feet with your left arm. Pop up with your right leg and switch over to the left leg reaching down with the right arm. For the first set don’t kill yourself trying to get low, it is the warm up. Move quickly through these keeping your back straight.
- Hip Opener Squats –Get into a squat then as you stand bring your right knee over towards the left and wide to the eight in a swinging motion. As it comes over to the right land low in a squat then repeat on the other side.
- Bear Crawl or Bedroom Crawl: Get on to your hands and knees then raise your knees off the ground about 1-2 inches. The lower to the floor the better and make sure your hips don’t pop up, keep them in line with your shoulders. From here you are going to take a small step forward with one leg (only come up to about the middle of your other shin) and bring your opposite hand forward. Do the same on the other side. I also call this a bedroom crawl because you can certainly make this sexy!! Also, try and keep your core strong and don’t rock your hips back and forth. I wiggle my hips in the video but I have since learned it is far better to keep them as still as possible, way more of a core workout! I also learned it happens more then I talk and crawl haha
Modification – Come into a low wide squat pulse! - Spider Climbers: From high plank bring your right leg wide to the right and touch it to the outside of your body. Step back in to plank then step it out again on the left side.
Modification: Do plank from your knees and bring your knee up toward the outside of your shoulder so you are doing a similar motion.
Circuit 2
- Jump Rope: Nothing fancy here just real jump rope or simulate it.
- Surfer Squats – Get into a squat then jump and turn about 45 degrees in the air so it’s like you’re jumping on a surf board, landing low in your legs. Jump back to neutral then repeat on the other side.
Modification: Step into each surfer squats pivoting through your feet. - Bicep Curls – Standing tall with your legs hip distance apart hold 1 weight in each hand. Turn your wrists so they face each other (hammer curl style) and keep your elbows at your sides. Curl up and down nice and slow and controlled.
- Alternating Back Lunges with High Weight: Step back with your right foot and pop up with your left leg to bring yourself back to standing. Repeat on the other side. Get that ball up over your head. If you need to bring this down to in front of your body to protect your back and shoulders please do.
Modification – Hold the weight in front of you and squat low - Slow Mountain Climbers: From high plank bring one leg in towards your chest nice and slow. Alternate your legs each rep.
Modification: Get into dead bug keeping your back flat to the ground and open one arm out to the side at a time. You can do this with your feet flat on the floor or bend 90 degrees in the air.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
That was great! Thanks Nicole!
Way to kick off the week Rita!
Holy smokes! I am dripping. That was great.
Amazing!
Wow love love that combo wish u could see my sweat. Happy Monday. Ty Nicole.
You’ll be seeing more of these in a couple weeks :)
Still sore from pound but this was great
I bet! You rocked that class lady!
Sweaty Monday !
Woot Woot!
Good one! Great start to the week lady!
Totally! High Five!
I’m back! Did some of the cardio on my trampoline so I wasn’t jumping in the ground. Fingers crossed I’m all good!
Tramps (olines that is!) are great cardio! Great mod
Done and dripping like crazy!
Hells yay!
That was awesome!!
Way to dominate Patricia!
awesome Nicole, something different. Thank you :)
Gotta switch it up so you don’t get bored :)
Done! Feel great!! Thanks, Nicole
Killed it Becky!
Loved that style!!! Thanks Nicole!!!
One of my favs right now too!
Thank you Nicole!
Always a pleasure!
Feeling good after that one!
hot momma!
Battling a never-ending cough/cold right now so did this one with lots of modifications for my tired self, but it’s done!
Mods doesn’t make it easier! Especially when you’re not feeling 100%. Way to battle through lady!
I’m impressed! I hope it helped you sweat it out!!
Caught up! Circuits take some self-convincing for me but this was a good mix!
And hopefully it flew by!
Sweaty number for sure! Missed you last week. Life isn’t the same without regular RF workouts in my week!
I actually agree with you!! I had from Wednesday to today off them and felt so much better after.
It’s amazing how you can feel it :) Great job April!