Up and Down ABC – Arms Butt Core

by | Oct 24, 2016 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 29 comments

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Up and Down ABC – Arms Butt Core
Print Workout Here

All the areas you ladies ask us to work in only 18 minutes!! It’s a sweaty mess but it will be over before you know it. We’ll be burning out our right side followed by our left so push through that burn and use it as your fuel to push to the end, not as a means to slow you down. Bring it on!

What you will need:

Just your sexy self, an Ugi or 1 heavy weight

Warm-Up:

1 min Jump rope + 1 min squat and circle arms + 1 min high knee twists

Workout: 50/10 2 x through

Right Side – Wood Chop– Stand with both feet and your whole body facing the left side of the room lifting the ball up over your head. Pivot your feet to the right side and get into a low lunge. While in the lunge twist over your right leg contracting your abs. Pivoting your feet is crucial here to protect your knees and ankles.
Right Side – 10 Skull Crushers 2 Squats– With your right leg bent forward bring your left leg behind you and the ball up in front of you. Staying low in your right leg bring the ball down and your left knee up and smash them together – ONLY if using an Ugi ball, don’t smash a weight on your knee, just bring it down and close to it. The smash is important for really working your abs and bum. Once you have done 10 crushers bring your left leg to the side and do 2 squats. Repeat on the same side. The ball doesn’t need to come up super high you just need to move fast and make contact with your knee.
Modification: If this starts to hurt your upper or lower back then simply use no weight and just bring your arms down with a strong force over your knee and move fast.
Right Side – Forward Lunge with Twist – Stand with both feet together and then lunge forward with your right leg and twist the weight over your right leg. Push through your right foot to bring you back to standing. Repeat. Be sure not to follow momentum so your knee pushes past your ankle/toes. I like to plant my foot forward then bend through my back knee to ensure I am not lunging forward out of position.
Modification: Forward lunges can be hard if you have tender knees so please do back lunges, lunging back with your right foot and twisting over your left leg.
Plank Hip Swivels – Get into low plank on the ball or on the floor. Make sure your shoulders are right over your elbows and your feet are hip distance apart, you don’t want them right beside each other for this move. Dip your hips to one side and then create a rainbow shape and dip them over to the other side. This is a great burn for your obliques.
Modification: Get onto your back and do bicycles moving slowly through them.
Left Side – Forward Lunge with Twist – same as above just left leg
Left Side – 10 Skull Crushers 2 Squats – same as above just left leg
Right Side – Wood Chops – same as above just left leg

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole

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29 Comments

Andrea Was on October 24, 2016 at 5:41 am

Good morning Nicole! Thanks for the wake-up:)
Reply
- Nicole Maryse on October 25, 2016 at 10:08 am
  
  Great start to the day and week girl!
Jennifer Wiggans on October 24, 2016 at 3:27 pm

Thanks for that sweat session. Enjoyed that workout although skull crushers aren’t a fav of mine
Reply
- Nicole Maryse on October 25, 2016 at 10:08 am
  
  They’re not many people’s fav’s but I know you rocked them! :)
Kendra on October 24, 2016 at 4:30 pm

Thanks! You can really rock those skull crushers!
Reply
- Nicole Maryse on October 25, 2016 at 10:08 am
  
  I try!! :) I like the bum burn hehe Great work lady!
Ashley Candace on October 24, 2016 at 7:28 pm

Done, been under the weather for a bit this was a good one to get back into it. Thanks Nicole.
Reply
- Nicole Maryse on October 25, 2016 at 10:09 am
  
  Love it! Sweat it out!
Patricia Best on October 24, 2016 at 7:29 pm

Awesome! Sweaty and feeling great!
Reply
- Nicole Maryse on October 25, 2016 at 10:09 am
  
  Best feeling!
Katie Holland on October 24, 2016 at 8:21 pm

Got this one in before bed!!!!! Time for a shower and relaxing cup of tea before hitting the hay! Thanks Nicole!!! :)
Reply
- Nicole Maryse on October 25, 2016 at 10:09 am
  
  Wooohooo! Hope you slept like a baby!
Patricia Patricia on October 24, 2016 at 8:33 pm

That was a tough combo. Sweaty mess. Man I needed that after today. Ty girl
Reply
- Nicole Maryse on October 25, 2016 at 10:09 am
  
  Perfect! Always happy to help relieve the stress :)
Kristin Goodwin on October 24, 2016 at 8:38 pm

Quick and sweaty!
Reply
- Nicole Maryse on October 25, 2016 at 10:09 am
  
  Best kind!!
Becky McDougall on October 24, 2016 at 8:58 pm

And done. Fav part was the stretch afterward. Feel great, Thanks Nicole!
Reply
- Nicole Maryse on October 25, 2016 at 10:10 am
  
  Perfect!! I love that you’re not skipping the stretch, it’s so important!
Angelika Henning on October 25, 2016 at 10:05 am

Done!!
Reply
- Nicole Maryse on October 25, 2016 at 10:10 am
  
  Boom!
Michelle Fraser on October 25, 2016 at 2:06 pm

Done! That went by so quick! Love it
Reply
- Nicole Maryse on October 26, 2016 at 7:34 am
  
  Yeah baby!!
Catrina O'Brien on October 26, 2016 at 1:31 pm

Done. :)
Reply
- Nicole Maryse on October 27, 2016 at 12:11 pm
  
  Boom!
Ashley Savage on October 26, 2016 at 4:02 pm

Bit behind but I went for an hour and a half walk today so double whammie yay
Reply
- Nicole Maryse on October 27, 2016 at 12:11 pm
  
  I’ll say!! Nice work girl!
April Patch on October 26, 2016 at 7:02 pm

That went by so fast it didn’t seem like a workout! I’m not sure I did everything exactly like you but I kept moving the whole time in my own weird lunge versions!
Reply
- Nicole Maryse on October 27, 2016 at 12:12 pm
  
  That’s all that matters girl!! Love it! Great work!
Ashley Klatt on December 10, 2016 at 9:22 am

I thought this was going to be easier then what it was. WOW! you tricked me :)
Reply

Up and Down ABC – Arms Butt Core

29 Comments

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