Sweaty Full Body
Print Workout Here
Today tackles our whole body in a 15 minute workout including warm-up!! This was specifically planned for today as it’s the end of a long weekend and I know some of you ladies may not have the energy to get through much more. I’m sure there was a lot of long weekend festivities going on! :)
What you will need:
- Just yo’ sexy self, one heavy weight or an Ugi
Warm-Up:
- Included in the workout!
Workout: 50/10 3x through
- Side Shuffles with a Floor Touch – Shuffle from one side of your room to the other. Make sure when you get to each side you squat low to touch your hand to the floor. Don’t curl your back to touch the floor, if you can’t touch the floor with a straight back just squat low. Be sure not to cross one foot in front of the other when you shuffle, you’re very likely to trip yourself! Just move them like a pendulum.
Modification: if you don’t have enough room to shuffle get into a low squat and sway side to side so you get those inner thighs. - High Knees Forward and Backwards Lunges– Grab a weight and high knee across your room and then back lunge back to the other side of the room.
Modification: If you don’t have room to move through your room then do high knees on the spot for 5-10 seconds then do 4-6 alternating back lunges. - Off Balance Push-Ups – Grab that Ugi ball and place one hand on the ball and the other hand on the floor. You can do this from your knees or toes but I recommend your knees as you seem to be able to move faster through the moves. With your knees directly behind the ball bring your chest down between your hands and the ball, keeping the side of your body close to the ball. As you come up push yourself up quick and pop up and over the ball so that you switch sides of the ball. Repeat.
Modification: if you don’t have a ball place one hand in line with your chest and your other hand in line with your eyes, do your push-up off balanced this way and switch hands each push-up. - Wall Sit Shoulder Raise – Press your shoulder blades and hips against the wall and get into a low squat pressing your feet hard into the floor so your feet don’t slide. Make sure your ankles are right under your knees. Once into the squat sit here for the full time. Take the weight/ball and bring it up and over your head for a shoulder press touching it to the wall (if you’re ok with that! Don’t put a hole in your wall!)
Modification: You can also press the weight out forward instead of up. - V-Sit Shake – Sitting in a v-sit position bring your arms forward and shake them up and down. You can also make circles with them to target your obliques more. You can do this with your feet up or heels down. You can also extend your legs straight out in front of you. Whatever works for your back and hips.
Modification: if sitting is hard on your tail bone then come on to your back with your legs in the air. Crunch up with your arms forward and shake them here. You can hold your head with one hand for support just be sure to switch hands part way through or every other set.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done!
Boom!
Thanks!! Enjoy the sun
Great Monday Start Girl!
Holy momma you pick challenging moves. Glad that was 3x. Sweaty. Just walked the dog before. Now to chill. Enjoy your Monday.
Sometimes I think they look easy and then I kick my own ass :) Happy Monday!
Awesome start to my week. Thanks!
I’ll say! Killed it!
Short and sweaty!
The way I like it! Nice work girl!
Soooo sweaty!!!
Love it!
That felt awesome after the long weekend!!!
I bet! Great job girlly!
Done. Short and sweaty.
Love it!
Good morning Nicole! Short but very effective workout
Wicked start to your morning Andrea! Nice work!
That was one of my favourites so far!
saaaweeettt!
That was a good one! sweaty mess
Awesome job girl!
Done. Fast and sweaty.
Boom!
Great short workout felt everyone second of it!
Killer girl!
Perfect! Just what I needed after a long weekend!
Totally! Great job lady!
definitely true to its name sweaty body!!! all over dripping!!! really liked that one stretch lying on your back pulling leg forward felt really nice in my lower back :)
Absolutely! It’s my go to stretch when mines been acting up. I’m glad I could get you sweaty AND stretch out the lower back :)
Love the short and sweaty ones
Nailed it!
Great. Finally back at it after an almost two week hiatus. Short and sweaty – just what I needed.
Atta girl! Love it! Glad to have you back!
Really liked this one Nicole-thank you. Did it yesterday and forgot to comment.
Nice work lady! I love how dedicated you’ve been lately :)
All done! My week has been chaotic! Thankful for short duration but effective moves!
Sounds like exactly what you needed! Great job chicka!
Love these short ones. Thank you :)
Nailed it Ash!
Fell behind since I’m only doing this today but I came
To class Wednesday so still doing okay I think
Oh totally Ash! you are rockin this pregnancy! Don’t feel like you need to keep up with every video and class. Listen to that hot body of yours :)
Had a little bit left so I thought I would try to push through this one. Glad I did!
Nice work lady! You’re a machine today!
Wow good for you! Hope you treated yourself to a good stretch after!
that was a good sweat sesh
Great start to your morning too!
Done
💪
Done. Short and sweet.
👍👍
Boom!
Sweaty one thanks Nicole.
Always a pleasure Ash!