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We only have two drills.
30 seconds of work.
15 seconds of rest.
…
No big deal, Nicolas says.
After you complete that, she takes you through a quick series of two skills.
), Nicolas also demos ways to modify the movements.
Were here to get a workout, but also we want to feel good, she says.
Its challenging, but that doesnt mean its not going to be fun as well.
Press play to see the full workout, and follow along below.
12-minute full-body workout:
Go through each circuit twice.
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Circuit 1:
1.
Place your knees on the mat, and drive your toes into the ground.
Walk your elbows out one at a time, then walk them back in.
The range of motion should be small.
Widen your stance as you need so that keep your butt from popping up.
If that feels good, then you’re free to try the move from your toes.
Keep your arms down by your sides and press up into a glute bridge.
In simpler terms: You use two legs to press up, and one leg to come down.
Do 30 seconds on your right leg, then do 30 seconds on your left leg.
you’re free to modify by keeping both feet on the ground for the entire time.
Circuit 2:
1.
Plank walkout:This is our finisher.
We want to be a little more spicy here.
Bend down to touch your hands to the floor, then walk them out into a plank position.
Walk your hands back in and stand up.
Begin to pick up the pace.
Quick feet:Start standing with your knees slightly bent.
Run in place, moving your feet quickly.
Every five seconds, Nicolas wants you to pick up the pace until youre working at maximum effort.
…
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