Tempo Pulse Burn
Print Workout Here
I hope you love this as much as I do. This workout is based off of a tempo, and it’s my tempo so it will change each set, each move. You may want to watch the video of the first exercises to see how I work my tempo if you are printing this off. We go through it together so the burn is shared! It will only last 18 minutes with warm up and burn!
What you will need:
- Just yo’ sexy self
Warm-Up:
- Jump Rope + Squat and Arm Circles + Squat and Side Reach
Workout: 10 full complete reps (this will always stay the same), move immediately into 10 pulses at varying tempo counts, finally hold the exercise for a 10 second temp count. Be sure to switch it up to push yourself. You will do each move 3 times before moving on to the next move.
- Squats: These are just your regular plain Jane squats. Drop your bum low and heels behind your toes and as you stand squeeze your bum. As you move into the pulses make sure you keep your head and eyes up so your back doesn’t round. Also make sure your knees stay in line with your ankles so you are not pulsing through your knees. You want to pulse through your bum. As we move through the burn you are welcome to start to take a wider squat. Finally as you hold your squat be sure to keep check of your form.
- Push-Ups – I highly recommend doing this from your knees. This is quite challenging. You will move through the 3 different styles of push-ups each time you tackle this move.
- The first time will be tricep push-ups. Make sure your hands are directly underneath your shoulders and you will lower your chest between your hands and push up through your thumb and forefinger (just like with wide push-ups). Try to push yourself as low as you can, whether that is 2 inches or all the way to the floor. When we get to the pulses lower as low as you can and pulse there. Hold that position for the hold section. Be sure to keep your head up. You will see I don’t go very low once we get going in this one. I clearly need to work on my Tri’s!
- The second time through take a neutral position with your arms so they should be just wider than shoulder width apart. Make sure your hands don’t flair out to the sides and your wrists stay strong.
- The Third time through take your arms nice and wide.
Modification: You can also do this on a bannister or side of a couch if the angle from the floor is too challenging. You can also grab a weight and get on your back to do tricep extensions then pulses hen hold. As we move into the neutral and wide push-ups do a chest press with the ball with your elbows half way between your shoulders and body.
- Dead Bug Scissor Drops – Laying on your back making sure your core is nice and tight. You can also do this with your feet flat on the ground and extend from this position. If your legs are high then drop one leg down towards the floor as low as you can, whether this is 2 inches or all the way to the ground. Move slow and controlled. Do 10 drops on each leg alternating every rep. Pulse the right leg for 10 counts (this doesn’t mean 10 pulses necessarily!) then the left for the same count. Then hold your right leg as low as you can followed by your left. Make sure you really push those abs! If you feel this in your hips then drop your feet to the ground and focus on reconnecting your core to the ground and work from this position.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done!
Amazing!
I loved the pace of that one!
It’s a great change to the normal high intensity
I’m burning and shaking! Woooohooo!
ahhh yes, the deep burn and shake!
Done! Thanks for always explaining and showing the modifications! Super helpful!
always a pleasure
Done !
High Fives!
Oh the abs!
Happy Monday burn
Nice and deep!
Everything hurts! I feel weird thanking you for that but thank you!!!
It was all my pleasure my dear!
Holy Shaky!! Thanks, Nicole!
Ohhhh yeah!
Done push ups were tough . Thanks Nicole.
Totally!
Wow that was a deep burn. Love that pace. Great change. Ty Nicole
It’s a fun change for sure!
Done! Might be feeling that tomorrow in my abs!
You should hopefully feel it nice and deep today!
Done
Happy Tuesday!
Loved it! thank you!!
Way to go Lisa!
My quads already hurt. Wowza!
Unreal!!
?
Done. Getting caught up!
Way to go girl!
Haven’t been well this week but trying to get back into it, this one was great to start :)
I couldn’t agree more. No jumping always helps ease back in after an off week :)
Phew! You’re right, not sweaty, but shaky!
I never lie :)
I bet!!!
Done! Loved it!??
Amazing Trace!
That was perfect for today!
Unreal!
done! nice and quick! thanks Nicole! I’m missing mommy fit! Rich and I did this one together and he enjoyed it too! I think he was surprised and liked that it was “short and intense” , his words, lol
Awww amazing! I miss MommyFit and your ray of sunshine smile too! BUT I’m loving that you and RIch rocked it with me virtually and more so that he actually enjoyed it!! WOOOWOOO