The Force Is Strong

by Nicole Maryse | May 7, 2018 | Body Weight Workouts, Members, Workouts | 31 comments

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The Force Is Strong
Print Workout Here
Lots of Cardio today and also abs and butt. It’s gonna be a great heart rate booster! You’ve only got 21 mins of sweat time with me!

What you will need:

Just yo’ sexy self

Warm-Up:

Open Leg Squats + Hamstring Stretch + Hamstring Core Twist (touch opposite hand down to opposite foot)

Workout: 50/10 3x thru

Cardio of Choice – Mine are: Jump Rope, Jumping Jacks or Salt and Pepper – Do your jacks however your body likes to do them: step outs, running on the spot, regular. Just keep moving those arms and legs. Same goes for Jump rope. As for the salt and pepper step back with one foot and bring one arm out in front of you. Jump and switch your legs and arms at the same time. Don’t think too much about it, it doesn’t have to look pretty. It may be easier to watch this one. You can switch between these each set or half way through the set.
- OTHER CARDIO OPTIONS: BURPEES, FOOTBALL RUNS, SKULL CRUSHERS, BOXING ETC
Alternating Squat & Back Lunge – Start with a regular squat. Once you finish the squat step one leg back into a back lunge. Once you finish bring that leg forward into a squat and then switch legs for your other lunge. Keep repeating
Modification: If you can’t lunge stick with lateral squats or just regular squats.
Cardio of Choice
Plank With Windmill Arms – Get into plank either on your knees or toes. Make sure your hips don’t move here. Bring one arm back behind you and then swing it around and forward in a windmill motion. Bring it back to the ground and repeat on the other side.
Modification: If you can’t be in plank come in to dead bug and do the same windmill motion with your arms
Cardio of Choice
Bridge Marches– Laying on your back roll your hips and squeeze your bum so your back is flat to the floor and glutes are engaged. Lift your hips to the sky and raise one leg just off the ground then back down followed by the other leg. Make sure your hips don’t move too much with this and aim to get those hips high and glutes engaged.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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31 Comments

Nicole Sommer on May 8, 2018 at 3:24 pm

Loved the force, it was certainly with me!
Reply
- Nicole Maryse on May 10, 2018 at 9:29 am
  
  Yes love it!
April Patch on May 8, 2018 at 6:19 pm

Thank you beauty!! Hope all is well! Miss your strong RF presence ♡
Reply
- Nicole Maryse on May 10, 2018 at 9:31 am
  
  Things are great April :) I’ve been very busy with my new stretch journey as well as some personal stuff (tis bachelorette/wedding season hehe) Keep up the amazing work lady!
Angelika Henning on May 10, 2018 at 3:02 pm

so fun – thank s!!
Reply
- Nicole Maryse on May 16, 2018 at 9:59 am
  
  High Five!
Patricia C on May 10, 2018 at 9:12 pm

That’s was fun great burn ty Nicole xo
Reply
- Nicole Maryse on May 16, 2018 at 9:59 am
  
  Always a pleasure Patty!!!
Becky on May 11, 2018 at 10:00 am

Loved that one, I added weights for extra burn. Thanks, Nicole ;)
Reply
- Nicole Maryse on May 16, 2018 at 10:00 am
  
  You’re a machine!
Krysta Dudley on May 11, 2018 at 10:21 am

Awesome workout, thanks Nicole! I’m going to try and find your diastasis recti video (think it’s on YouTube) to do some extra core stuff too! Have a great weekend :)
Reply
- Nicole Maryse on May 16, 2018 at 10:00 am
  
  I’ll have a look for it too and pop you over the link if you haven’t found it already :)
Dawn Phillips on May 11, 2018 at 11:11 am

Thanks Nicole for the workout. I’m now ready to splurge for my birthday lol
Reply
- Nicole Maryse on May 16, 2018 at 10:00 am
  
  YES!!! Happy Belated!
Nicole Smith on May 11, 2018 at 12:11 pm

Totally loved this workout! As much as I love weighted workouts, it is such a nice change to focus on simple cardio and bodyweight. This was just what my body needed today!!! Have a great weekend!!!
Reply
- Nicole Maryse on May 16, 2018 at 10:01 am
  
  Amazing Nicole. I’ve been loving the body weight stuff lately too
Andrea Was on May 11, 2018 at 12:40 pm

I did jump rope (with a jump rope) for every cardio set and I am pooped!! Thanks Nicole!
Reply
Brookebabin on May 12, 2018 at 8:18 am

Loved the variation with this one, it made it feel short while I still got very sweaty! Even better I started my Saturday with this while my kid was still asleep (this never happens!) ??
Reply
- Nicole Maryse on May 16, 2018 at 10:01 am
  
  YES!! That is amazing. Some mom time before the craziness begins hehe way to sneak it in before they woke up
Jennifer Wiggans on May 12, 2018 at 2:17 pm

Sweat was dripping
Reply
- Nicole Maryse on May 16, 2018 at 10:02 am
  
  Ohhhh baby!
Leslie Barton on May 13, 2018 at 8:56 am

I really enjoyed that one..thanks Nicole:)
Reply
- Nicole Maryse on May 16, 2018 at 10:02 am
  
  Way to go Les!
Octane on May 13, 2018 at 9:41 am

Badass workout !! Thanks Nicole ❤️
Reply
- Nicole Maryse on May 16, 2018 at 10:02 am
  
  Booya!
Gillian Buckley on May 14, 2018 at 5:56 am

Thanks, Nicole! That one flew by!
Reply
- Nicole Maryse on May 16, 2018 at 10:03 am
  
  Those are always my favs :)
Kristina Bergeron on May 15, 2018 at 2:04 pm

Love lunch with you Nicole!
Reply
- Nicole Maryse on May 16, 2018 at 10:09 am
  
  haha so is lunch a typo or do you wanna grab some eats hehe
- Kristina Bergeron on May 18, 2018 at 8:47 pm
  
  I did actually mean lunch but perhaps should have elaborated a bit more. Referencing doing the workout on my lunch. Although grabbing some eats with you sounds pretty good too lol
- Nicole Maryse on May 19, 2018 at 8:49 am
  
  |ahahaha totally makes sense the way you wrote it now that I know when you did it haha I’m always down for food :)

The Force Is Strong

31 Comments

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