15 Minute Burner

by | Dec 12, 2016 | Members, Weighted Workouts, Workouts | 59 comments

[bookmark]

Who doesn’t have time to get sweaty for 15 minutes? As a bonus too – with your warm up and cool down you’ll be done in 17 minute! BOOYA! No excuses today!

What you will need:

Just your sexy self and 1 heavy weight (I used 20lbs but probably could have done 25lb or pushed for 30lbs) or two lighter ones and a pair of socks if you want to do a mini slider workout

Warm-Up:

1 minute jumping jacks + 1 minute squat kick back + 1 minute high knee twisting march

Workout: 50/10 5x through

Weighted Side Squat with Curl – Start standing and step to the right side and go into a nice low squat letting the weight fall between your legs. Push off with your right foot back to standing and then do a curl here. Be sure to keep your back straight and don’t follow the momentum of the side step with your legs. Be sure to let your bum sink in the middle of your legs.
Plank Leg Circles – Sliding Optional – Get into high plank and bring one leg in towards your chest and then bring it out to the side and then back to plank. You’re making a half circle motion. Repeat on the other side. Make sure your bum doesn’t pop up.
Modification – You can also do this from low plank on an elevated platform like an ugi, bosu, chair, stairs. If this is too challenging come on to your hands and knees and bring one knee out to the side and then in towards your shoulder. You will get a nice oblique crunch here.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

59 Comments

Priscilla Emanuele on December 12, 2016 at 5:57 am

??✔️??
Reply
- Nicole on December 12, 2016 at 2:12 pm
  
  Oh hells ya!!!
Lisa Zapfe on December 12, 2016 at 8:49 am

done and done! thank you Nicole!
Reply
- Nicole on December 12, 2016 at 2:12 pm
  
  Nice work girl!
Michelle on December 12, 2016 at 8:52 am

Had talked myself out of doing this because I don’t feel good. Decided to modify and got this mofo done. Kinda proud of myself ?
Reply
- Nicole on December 12, 2016 at 2:13 pm
  
  I bet you feel way better than you did before you did it too. Nice work lady. Hopefully you got enough of a sweat on to help get that bug out of ya!
Kim Judd on December 12, 2016 at 9:05 am

Loved it . Quick and affective
Reply
- Nicole on December 12, 2016 at 2:14 pm
  
  Yeah baby!!!
Jillian Churly on December 12, 2016 at 9:09 am

Done! Quick and sweaty
Reply
- Nicole on December 12, 2016 at 2:14 pm
  
  Just the way I like it!
Rita Campbell on December 12, 2016 at 9:58 am

This was perfect for today!
PS – I love your outfit! And super toned legs! ? ?
Reply
- Nicole on December 12, 2016 at 2:15 pm
  
  hahaha you mean it didn’t blind you?! haha Thanks Rita! I shot this video before my race so my legs were feeling super strong! Glad it’s noticeable :)
Ashley Savage on December 12, 2016 at 11:54 am

great so quick…..I binge atevlast night tho
Reply
- Nicole on December 12, 2016 at 2:15 pm
  
  Hey we’re all allowed to indulge. Glad you got this in today lady!
Jennifer Wiggans on December 12, 2016 at 4:26 pm

Loved this one
Reply
- Nicole on December 13, 2016 at 11:55 am
  
  Which means you pushed extra heard! OH YEAH!
Patricia Best on December 12, 2016 at 7:29 pm

That was great! Those leg circles were killer!
Reply
- Nicole on December 13, 2016 at 11:55 am
  
  Tell me about it! I felt those bad boys for a couple days, hopefully you do too!
Patricia Best on December 12, 2016 at 7:29 pm

That was great! Those leg circles were killer!
Reply
Patricia C on December 12, 2016 at 8:17 pm

Awesome Monday workout. Fast and sweaty. Walked the dog and shovelled. Feeling awesome ty Nicole.
Reply
- Nicole on December 13, 2016 at 11:56 am
  
  Oh man you’ll definitely be feeling strong after a shovel, this workout and tonights! Well done girlly!
Becky McDougall on December 12, 2016 at 8:17 pm

Good Monday workout quick and sweaty, felt great. Thanks,Nicole!
Reply
- Nicole on December 13, 2016 at 11:56 am
  
  Booya!
Catrina Visser on December 13, 2016 at 5:52 am

Thanks Nicole!
Reply
- Nicole on December 13, 2016 at 11:57 am
  
  Always a pleasure Cat!
Raya Ayer on December 13, 2016 at 10:45 am

A day late but all done!
Reply
- Nicole on December 13, 2016 at 11:57 am
  
  Better late than never! :)
Kendra Lawrence on December 13, 2016 at 3:17 pm

Happy Tuesday :)
Reply
- Nicole on December 13, 2016 at 3:45 pm
  
  I’ll say!! Way to nail this one girl!
Andrea Was on December 13, 2016 at 5:46 pm

Wow, that was quite the burner! Thanks Nicole!:)
Reply
- Nicole on December 14, 2016 at 12:43 pm
  
  Anytime lady! Great job!
April Patch on December 13, 2016 at 7:10 pm

I really didn’t feel like working out today but I got ‘er done!
Reply
- Nicole on December 14, 2016 at 12:43 pm
  
  Hells yeah you did! I bet you feel better that you did too. Great job chicka!
Ashley on December 13, 2016 at 7:28 pm

Awesome. Loved the ab move
Reply
- Nicole on December 14, 2016 at 12:43 pm
  
  Total burner for sure!
Angelika Henning on December 14, 2016 at 7:31 am

Done and followed it up with 6 minutes of silence. Boom!
Reply
Nicole on December 14, 2016 at 12:44 pm

Great way to finish this off! BOOM!
Reply
AmberAshton on December 17, 2016 at 9:49 am

Done for Monday. On Saturday. Better late than never!
Reply
- Nicole on December 17, 2016 at 11:16 am
  
  Totally lady! You get them in when you can! great job chicka!
- Ashley Dale Grant on December 17, 2016 at 2:44 pm
  
  Absolutely! Great job!! Enjoy your weekend!
Michelle Fraser on December 17, 2016 at 5:52 pm

Done. Wish I could have done the ab move cuz I think I would have got even more of a burn but did leg kick outs instead (from hands and knees) – not sure if that’s even a good modification but I still felt some burn :) Thanks!
Reply
Kate Stock on January 13, 2017 at 12:47 pm

I’m so excited to be leaving this comment!!! This is the first video I’ve been able to do in months! All sweaty and feeling good!!! Thanks nicole!
Reply
- Ashley Dale Grant on January 13, 2017 at 3:19 pm
  
  You had no idea how excited I am to see you make this comment. So happy to have you back at it Kate. Now…..time to stretch!!
April Patch on May 14, 2018 at 5:29 pm

Thank you beauty!! Short and so very sweet!
Reply
- Nicole Maryse on May 16, 2018 at 10:10 am
  
  My fav kind!
Tracy Neziroski on May 15, 2018 at 10:03 pm

Done! Just what I needed today. ?
Reply
- Nicole Maryse on May 16, 2018 at 10:10 am
  
  Booya momma!
Nicole Smith on May 16, 2018 at 4:55 pm

Threw this one on after completing Kaylie’s live arm workout. Made for a great 30 minute burner! :)
Reply
- Nicole Maryse on May 18, 2018 at 7:31 am
  
  You’re a machine!
Krysta Dudley on May 17, 2018 at 9:22 am

Awesome, quick little burn! Now I’m off to go for a big walk! Thanks Nicole :)
Reply
- Nicole Maryse on May 18, 2018 at 7:32 am
  
  You’re a machine girl!
TJ1977 on May 19, 2018 at 10:47 am

Thank you!! Long weekend workout!! ??
Reply
- Ashley Dale Grant on May 19, 2018 at 2:15 pm
  
  Way to get your first workout in online lady!
- Nicole Maryse on May 21, 2018 at 8:30 am
  
  Great way to spend a little you time over the long weekend :)
Andrea Was on May 19, 2018 at 10:54 am

Thanks Nicole for the uplifting workout on a rainy day!
Reply
- Nicole Maryse on May 21, 2018 at 8:31 am
  
  Love the positivity ;)
Dawn Phillips on May 20, 2018 at 1:26 pm

I just did this one right after your other workout man oh man I’m shaky all over i loved it thanks again for another great workout and when I say great i mean killer lol happy Sunday
Reply
- Nicole Maryse on May 21, 2018 at 8:31 am
  
  Beauty way to spend your Sunday…. Your bum may feel differently today though hehe
Kendra Lawrence on May 27, 2018 at 9:28 am

A great start to my Sunday. Thanks Nicole!
Reply

15 Minute Burner

59 Comments

Submit a Comment Cancel reply