Strong Momma
Print Workout Here
This bad boy will leave you feeling crazy strong and powerful. It’s quick, efficient and fun J We’ll be done in 21 minutes with warm up! The actual workout is 16 minutes with some explanation in there.
What you will need:
- Just your sexy self + heavy set of weights or Ugi Ball – I used 15lbs but dropped to 10lbs part way
Warm-Up:
- Jump Rope + Squat with Open Arms (I didn’t need as long of a warm up but encourage you to warm up longer while I do my explanations if you need more time)
Workout: 50 sec on / 10 sec off 4 times through
Set 1
- Alternating 2 Skull Crushers with Squat– Grab one weight or the Ugi and bring it up to eye height with your right leg behind you and your left leg bent. Bring your right leg up and the weight down and a quick motion. If you’re using your Ugi ball then smash that bad boy on your leg. After you do 2 crushers place your right foot wide beside your left and do 2 squat pulses. Pivot to the other side and do 2 crushers with your left leg back and your right left bent. Be sure to stay low in that bent leg and move quickly through this. You can also do this with no weight moving nice and quick.
- Alternating Runners Lunge with Hammer Curl. – Step your right leg back so it is straight and your bending low through your left leg. Make sure your knee stays in line with your ankle. Stand up through your left heel and then do a hammer curl. A hammer curl is a bicep curl with your wrists facing each other. This is a shoulder injury preventative measure. Make sure you also don’t thrust your hips forward to curl the weight; if you do the weight is too heavy so drop in size. Alternate which leg you lunge back with each time. Make sure you keep your back nice and straight and chest up as you don’t want the weight to pull your upper body down.
Set 2
- Angled Chest Press with Hip Raise– Hold a weight in each hand lying with your back on the floor and legs bent so your feet are flat as well. Make sure your elbows are halfway between your shoulders and your hips, you don’t want your elbows and shoulders in line with each other. Dig your heels into the ground while raising your toes. Pelvic tilt your hips so your back flattens against the ground then raise your hips up as high as you can into a bridge position. Lower your hips down slowly and try and keep your back flat to the floor while you do you press your weights into the air. Straighten your arms up and as you lower them slowly make sure your elbows land on the floor half-way between your shoulders and body. Be sure to squeeze your bum and keep your abs contracted the whole time.
- Plank Walks– Get into high plank and then take small little steps forward and with your hands and your feet. Once you’ve walked forward a couple steps then walk backwards. Make sure your hips don’t shake side to side you want to keep your hips and core as steady as possible.
Modification: You can do this from your knees as well and just walk your hands out slightly then back to underneath your shoulders. Can’t be on your wrists? 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!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
First workout complete! ??
Welcome back lady!!
Yay Jo!!
This felt great after taking a 2 week holiday with the family . Great to be back
I bet! Welcome home :)
This felt great after taking a 2 week holiday with the family . Great to be back
Good workout Nicole, all done
Great Job Ash!
It’s been awhile…and this was a great reminder of why my ass needs to stay focused and motivated! Thank you!
Well I’m pleased to be the one to remind you :) Keep up the awesome work and remember that euphoric feeling after when you’re not feelin’ a workout :)
Loved using my Ugi for skull crushers!! Feel great. Thanks Nicole :)
I know it’s so fun and cathartic! Great job Bec!
Hey you! Thought I would work out with you anyway! :)
Yeah! So happy to get sweaty with you today!
Done following a round of golf in South Carolina! I bet you RF ladies have virtually worked out all over the planet!
Way to go Amber!!! I just finished my first workout, I got tons of cheering on from Colin as he was sitting on the couch watching the game, one that sticks out is “No Work, No Twerk!” Worked out and dies laughing
Unreal Amber! Those legs are gonna be tired tmo!
And Amber – I literally laughed out loud reading that! That’s a pretty epic first workout :)
just has to rub the warm weather in didn’t you? :) Great work on the rub and the workout hehe
Great workout one of my favs. Thanks Nicole
Yes! I’ve been working on one to battle that first football workout since I know you love that one too :) Great job Ash, as always!
Wasn’t going to work out tonight but glad I did!
Me too!! I bet you don’t regret it either
Strong Momma complete! I’m new to the group and this was my first workout in awhile. It felt great and I needed the motivation so thanks Nicole!
Looking forward to the next one.
Welcome lady! I’m glad I could kick off your RFOnline experience! Great work!!
I’ve completed my first work out! Thank you! I loved it☺
Welcome to the team Amanda!! Way to rock it!
Yay! I am so happy the baby cooperated for a nap time workout today!!! This workout was so awesome. I may come back and do it again before I leave for my destination vow renewal on the 13th. Between these home workouts and Pound I am feeling so strong and so excited to rock the dress late next week!!!!
I am so excited for you!!! So many great things, cooperating babe, rocked this workout, vow renewal next week, feeling awesome in your dress. WEEEE I’m so excited to hear and see photos of the day!
This helped me get our of a rainy day funk
Thanks!
Perfect! I was in the same funk yesterday. Glad I could help!
Had my first pound class last night so playing catch up! Loved this workout and pound!
Awesome lady!! You’ll love Pound as you learn the routines and can let loose :) Way to rock both sweaty sessions!
Loved this one!!!
Awesome Patricia!!!
Good stuff!
High Five Kristina!
This was awesome! :)
yay Meg!
Good workout Nicole!
Thanks Kim! Great job!!
Happy Friday! Now to master today’s cocktail challenge! Cheers!
I have a feeling you can really kick this challenge’s ass!! Haha.
Playing catch up! You are delightful to sweat with as always!
Maybe one day we’ll be able to not sweat virtually together :) Great work as always!
Chose this as my first workout back postpartum! Definitely got my sweat on, thanks Nicole xo
Woooo woo!!!! Glad to still kick your butt post-baby even if it is virtually :)
Those skull crushers are crazy.
They are def an ass kicker!
???
Hells yeah girl!
All done thks lady
Well done Ash!
Awesome combo. Used my Ugi Ball that I miss so much. Ty Nicole
Great idea! Always pushing yourself!
Done! ✅
Boom!
I l liked this combo
You always work harder in the ones you like :)
Great workout
Well done Dawn!
Thank you beautiful! Our arms and shoulders have certainly taken a beating with the recent RF lineup, my legs too! I’m either giving more to my workouts or they are killer, not sure which! Have a wonderful week!
I’m going with you’re giving it that extra 20% push:)