Strong Warrior

by Nicole Maryse | Aug 28, 2017 | Members, Weighted Workouts, Workouts | 28 comments

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17 Minutes is all I need to make you feel like a crazy strong warrior – even though you should already know that. Everything is off balanced today to really engage your core and isolate muscles. Your heart is gonna be RACING! We’re doing low reps and high weight here. Ready? Set? GO! PS with cool down it’s only 21 minutes! PPS – There’s an ab bonus at the end – don’t miss it!!

What you will need:

Just your sexy self + I’m using 20lb, 15lb and 12lbs

Warm-Up:

Jacks + Squat and Twist + Hamstring Stretch

Workout: 10 reps each move, 3 times through

(I used 20 lbs)

Right Side Weighted: Alternating Back Lunges– Hold the weight in your right hand and alternating lunging backwards for 10 reps total (5/side). If you can’t lunge then do side squat step outs.
Left Side Weighted: Alternating Back Lunges– Same as above just other side

(I used 15lbs then increased to 20lbs)

Right Side Weighted: Power Single Arm Squat and Press – I am using more weight than I normally would for a squat and press but the key here is the power in your legs. Hold the weight in one hand with your elbow forward and your wrist facing your face and squat down low. Hold your other arm out to the side to help for balance. Using the power through your heels stand up quickly while also raising the weight up over your head turning your wrist so it is facing forward. Squeeze your bum at the top. As you lower back down slowly bring your elbow forward and turn your wrist back in so it faces your body. The key to this move is to stand up fast it makes a big difference!
Left Side Weighted: Power Single Arm Squat and Press – Same as above just the left side

(I started with 12lbs then increased to 15lbs)

Right Side Weighted: Controlled Back Rows –Grab the weight with one hand and hinge forward in your hips bending your knees slightly. Make sure you are a straight line from your head to tailbone, no curve in your back. Contracting through your back bring the weight up towards your hip then lower down slowly. Make sure you squeeze your back. You don’t want to bring the weight towards your chest it’s all about the hips here ladies.
Right Side Weighted: Controlled Back Rows – Same as above just the other side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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28 Comments

Ashsavage on August 28, 2017 at 10:28 am

Thanks Nicole….like these quick ones
Reply
- Nicole Maryse on August 29, 2017 at 4:06 am
  
  Me too! Great work ash!
Andrea Was on August 28, 2017 at 11:57 am

That ab blast was a surprise lol Thanks for the wake up Nicole!
Reply
- Nicole Maryse on August 29, 2017 at 4:06 am
  
  Love it!
Angelika Henning on August 28, 2017 at 1:29 pm

Wow! The weighted squats killed me.
Reply
- Nicole Maryse on August 29, 2017 at 4:07 am
  
  So good eh!!!
Jennifer Wiggans on August 28, 2017 at 6:52 pm

Sweat was dripping … did the ab bonus but may have cursed you ? Thanks Nicole
Reply
- Nicole Maryse on August 29, 2017 at 4:07 am
  
  I love a good 4 letter salute :)
Patricia Best on August 28, 2017 at 7:48 pm

That ab bonus was intense!
Reply
- Nicole Maryse on August 29, 2017 at 4:07 am
  
  Yeah baby!!
Ashley Gabel on August 28, 2017 at 8:44 pm

Great start to the week. Thanks Nicole.
Reply
- Nicole Maryse on August 29, 2017 at 4:08 am
  
  Way to dominate ash!
Sahackett17 on August 29, 2017 at 8:27 am

Planks were a killer! Great workout! Thanks!!!
Reply
- Nicole Maryse on August 30, 2017 at 5:23 am
  
  Yes they can be! Great work!
esudds on August 29, 2017 at 12:24 pm

Loved this one! Thanks Nicole!
Reply
- Nicole Maryse on August 30, 2017 at 5:24 am
  
  Yes! Way to kill it!
SabrinaA on August 29, 2017 at 2:56 pm

Omg! Haven’t done a video workout all summer! Man am I sweating! Feels great! I had to power through the planks by modifying to simple high and low planks but I’m so glad I made it through! Thanks Nicole!
Reply
- Nicole Maryse on August 30, 2017 at 5:24 am
  
  Modifications are always a wicked way to feel the burn. Work within your limits and you’ll see those results fast!
Jodie Barfitt on August 29, 2017 at 2:59 pm

This was great the ab bonus did me in!!
Reply
- Nicole Maryse on August 30, 2017 at 5:25 am
  
  Ohhhhh yeah!!!
Patricia C on August 29, 2017 at 8:28 pm

Loved that great weight workout and abs killed. Ty Nicole
Reply
- Nicole Maryse on August 30, 2017 at 5:26 am
  
  I knew you’d dig this one girl
Amber Ashton on August 29, 2017 at 9:09 pm

The ab blast was great! Thanks Nicole! Finally I’m all caught up without missing any workouts! Phew!
Reply
- Nicole Maryse on August 30, 2017 at 5:26 am
  
  Unreal amber!
Lisa Zapfe on August 30, 2017 at 6:18 pm

Loved it!!!
Reply
- Nicole Maryse on August 31, 2017 at 2:55 am
  
  You’re a machine!
April Patch on September 1, 2017 at 8:56 am

I’ve dedicated a big part of this day to completing my RF videos for the month. Besides breakfast you were my first order of business. Doesn’t get much better than starting the day getting sweaty with a sexy superstar like yourself! Felt strong in those squats – I wish I could harvest that feeling for moments you don’t quite feel that way!
Reply
- Nicole Maryse on September 3, 2017 at 7:25 am
  
  Unreal April! Try and tap into that badass warrior feeling on the days you feel less than stellar and know that you are a strong warrior even when you may not feel it :)

Strong Warrior

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