Turkey Build

by Nicole Maryse | Oct 9, 2017 | Body Weight Workouts, Members, Workouts | 48 comments

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This 12 minute blaster means no excuses. I purposely made it short and sweet – and a little sweaty to get you back into the groove after the long weekend. You’ll get sweaty and you’ll feel great at the end.

No excuses girls!

What you will need:

Just yo’ sexy self

Warm-Up:

Hip Pulses and Swings Forward Back and Side to Side + Squat and Arm Circles

Workout: You will increase your reps of the following moves going up to 7.

1 right lunge, 1 left lunge, walk it out into 1 push up. Walk it back to standing. Then 2 right lunge, 2 left lunge, walk it out into 2 push ups then walk it back to standing and so on.

Right Forward Lunge– Lunge forward with your right foot making sure your knee doesn’t come out over your toes. Pop back up to standing.
Left Forward Lunge– same as above just the left leg
TRANSITION: Walk it forward into a plank position
Push-Ups – This will gradually get quite challenging. You will move through the 3 different styles of push-ups each time you tackle this move. 1^st time neutral, 2^nd time wide, third time tricep.
- The first time 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 second time through take your arms nice and wide.
- The third time through do 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!
- 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.

Ab Circuit: Set the timer for 2 minutes and get into high plank. You will work through the following circuit changing the move every 15 seconds with no break in between. If you need to drop to your knees at some point that’s ok just make sure your abs burn at the end.

High Plank
Low Plank
High Plank Shoulder taps
Low Plank Forward Reaches
High Plank Leg Extensions
Low Plank Tap Outs
High Plank
Low Plank

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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48 Comments

aprilhaze on October 9, 2017 at 9:31 am

Happy Thanksgiving! Great workout…my arms are burrrrrning! :)
Reply
- Nicole Maryse on October 10, 2017 at 5:45 pm
  
  Oh hells yeah they are!
esudds on October 9, 2017 at 12:01 pm

I took a week off last week because I had the cold of death, so this was a nice, quick workout to ease back into things! Happy Thanksgiving!
Reply
- Nicole Maryse on October 10, 2017 at 5:46 pm
  
  Yes this was a great ease back in workout. I’m glad you’re feeling better
Kristina Bergeron on October 9, 2017 at 1:14 pm

Gobble gobble! Thankful for the short one today so I could squeeze it in between all the family gatherings! 3 of 3 this afternoon.
Reply
- Nicole Maryse on October 10, 2017 at 5:46 pm
  
  Holy smokes! That’s an intense Monday! Great job taking some time for you!
Patricia C on October 9, 2017 at 1:27 pm

Awesome start to the week after weekend of festivities ty Nicole
Reply
- Nicole Maryse on October 10, 2017 at 5:47 pm
  
  I’ll say! And now we get to do it all again tonight!
- Jasmine32 on October 13, 2021 at 9:00 pm
  
  This is my new fave stress buster! Love the short and sweet style and it got me out of my head! Thanks!
- Ashley Dale Grant on October 21, 2021 at 9:35 am
  
  Love me a good quickie too!!
Angelika Henning on October 9, 2017 at 2:25 pm

Awesome. Time for Turkey!!
Happy Thanksgiving
Reply
- Nicole Maryse on October 10, 2017 at 5:47 pm
  
  Great way to fuel that rockin bod!
Leslie Sansom on October 9, 2017 at 2:30 pm

Happy Turkey Day!
Reply
- Nicole Maryse on October 10, 2017 at 5:47 pm
  
  Gobble Gobble!
Kendra Lawrence on October 9, 2017 at 5:37 pm

Perfect workout for today! Happy thanksgiving!
Reply
- Nicole Maryse on October 10, 2017 at 5:47 pm
  
  High Five Girlio!
Ashley Gabel on October 9, 2017 at 8:12 pm

Great quickie to end a long weekend. Happy Thanksgiving
Reply
- Nicole Maryse on October 10, 2017 at 5:48 pm
  
  Totally! Great job lady
Kim Judd on October 10, 2017 at 9:41 am

Nice and quick ..
Reply
- Nicole Maryse on October 10, 2017 at 5:48 pm
  
  Just the way I like ’em!
lisakvapil on October 10, 2017 at 10:21 am

Happy Thanksgiving! DONE! :)
Reply
- Nicole Maryse on October 10, 2017 at 5:48 pm
  
  Booya!
Nicole Smith on October 10, 2017 at 2:03 pm

All done!
Hope you had a great Thanksgiving !
Reply
- Nicole Maryse on October 10, 2017 at 5:49 pm
  
  We did Nicole thank you! I hope you and your family got to relax and enjoy each others company :)
Jennifer Wiggans on October 10, 2017 at 3:09 pm

Thanks lady
Reply
- Nicole Maryse on October 10, 2017 at 5:49 pm
  
  Always a pleasure!
goodwink on October 10, 2017 at 8:49 pm

Good one!
Reply
- Nicole Maryse on October 11, 2017 at 8:38 am
  
  Way to rock it!
sandra on October 11, 2017 at 6:35 am

Good, quick workout! This is one I will print out for my travels. Always looking for non-timed, no equipment workouts for on the road. Thanks.
Reply
- Nicole Maryse on October 11, 2017 at 8:39 am
  
  This one is awesome for that. I add this one in all the time when I’m travelling. it’s quick and effective!
Catrina Visser on October 11, 2017 at 1:36 pm

Done!
Reply
- Nicole Maryse on October 11, 2017 at 2:19 pm
  
  Booya!
April Patch on October 11, 2017 at 7:43 pm

Loved this… especially on a day I really felt like going straight for my pjs! Even was able to do all pushups from my toes to make me feel a little more badass ;) Also loved the warm-up!
Reply
- Nicole Maryse on October 13, 2017 at 8:03 am
  
  You’re amazing April! Way to fight off those PJs!
Octane on October 12, 2017 at 2:21 pm

Quick ! I feel the burn on the shoulders ? Burn baby burn ? Love it !!
Reply
- Nicole Maryse on October 13, 2017 at 8:04 am
  
  Disco inferno!! WOOOWOOOO
Patricia Best on October 13, 2017 at 7:31 pm

Perfect for a Friday!!! Thank you!
Reply
- Nicole Maryse on October 14, 2017 at 4:53 pm
  
  totally! Great start to the weekend!!
Jodie Barfitt on October 17, 2017 at 3:01 pm

This is great in a time crunch. thank you!
Reply
- Nicole Maryse on October 18, 2017 at 10:04 am
  
  Totally! Way to sneak it in
Jodie Barfitt on October 17, 2017 at 3:01 pm

This is great in a time crunch. thank you!
Reply
- Nicole Maryse on October 29, 2017 at 4:37 pm
  
  Totally is! Thanks for sneaking it in! PS I have no idea why I just got a notification about this comment today! Sorry about the delay here lady!
Amber Ashton on October 27, 2017 at 7:41 am

Quick doens’t always mean easy! What a nice little challenge! Thanks Nicole!
Reply
- Nicole Maryse on October 29, 2017 at 4:37 pm
  
  No it doesn’t! Great job!
April Patch on October 12, 2021 at 3:54 pm

Intense little workout! Miss Nicole workouts too! Happy Tuesday!
Reply
- Ashley Dale Grant on October 21, 2021 at 9:35 am
  
  Yay, she was awesome!!
Sandra T on October 10, 2022 at 6:35 am

Great to see Nicole! Love the short and sweet workouts. But that plank circuit was challenging!
Reply
Julie on October 12, 2022 at 5:25 pm

Perfect workout for busy days! I will bookmark this one to do again!
Reply

Turkey Build

48 Comments

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