20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

Today’s 20 minute full body workout coming to you later in the day than planned because I spent a solid two hours uploading the wrong video to YouTube (go me!). Hope you enjoy it and if you haven’t already, be sure to subscribe to my channel. 🙂

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)


EQUIPMENT I USED:

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: tabata, weight circuit, tabata, weight circuit. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, always listen to your body, modifying or stopping as needed. Make sure to properly warm up beforehand and take time to cool down and stretch afterwards.

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

WEIGHTED

Truck Driver Squats | Start standing with weight at chest. Squat down. Holding low in your squat, press the weight in front of you at chest height. Twist the weight to the left then to the right. Return to center, pull weight back into chest and stand up.

Curls to Balance (Right) | Start in a split lunge with right foot forward and ball of the left foot planted behind you. Holding low in your lunge, do two biceps curls. With weights by your side, shift your weight forward into the right heel as you hinge forward with your torso, bringing you left leg off the ground (picture your body is like a seesaw with your right leg as the base). Make sure you keep a soft bend to your right knee as you do this. Pause in the position and then return back to your low lunge stance.

Curls to Balance (Left)

Shoulder Hinge to Press | Start standing with one weight in each hand and you elbows bent to 90 degrees at your sides (as if you were doing a hammer curl). From here, lift your elbows up wide to shoulder height, maintaining the 90-degree bend at the elbows (at top, weights and elbows will be at shoulder height). From here, rotate to a goal post position, raising the weights up, still keeping the 90-degree bend. From here, do two shoulder presses. Reverse the motion back down to starting position.

Crossbody Squats | Start in a wide-stance low squat with toes turned slightly outward and weights at shoulders. As you drive up from your low squat, pivot onto the ball of your right foot and twist to the left as you press the weight in your right hand overhead. Return back down to squat and repeat in the opposite direction.

Sit Ups | Sit on the floor with one dumbbell at your chest and the other between your feet (that’ll help you stay in position). Do traditional sit-ups, lowering and lifting your back off the floor, keeping the weight touching your chest the whole time (resist the urge to press it away from your body for leverage).

TABATA

Chest-to-Floor Burpees | Jump up into the air, arms overhead. Land and squat down, bringing hands to the floor. Jump feet back to plank and as you do, lower your body with control to the floor. Press back up to your feet.

Plank Jack to Bear | Start in a plank position with feet hip’s width apart. Jump your feet out wide, back to starting position, and then bend your knees, hopping your feet under your hips in a tabletop position. Jump them back out to starting position.

Squat Jack to Star Jump | Start in a narrow squat with feet close together. Staying low, jump your feet out wide then back to starting position. From here, jump up into the air, reaching your arms and legs wide in a star position. Land back down in your narrow squat.

Crab Kicks | These should burn those triceps! Start in a flipped tabletop position. Feet under knees, wrists under shoulders with fingers pointing forward. Kick one leg up straight as you bend your elbows. Switch the kick over to the other side, straightening arms, lifting hips and then landing down in the dip.

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

WEARING: Nike Dri-FIT Training tank (currently on sale!) / Crane & Lion leggings (available in a different color) / Nike TR Flex Supreme sneaker (old, but check out the newest versions of this sneaker here)

Let me know in the comments what equipment you’d like to see in workout videos this year! I’m thinking of buying a step bench, and have already gotten requests for more resistance band workouts. 🙂

xo Nicole

Outfit and workout equipment links are affiliate.

Mini-Circuits Workout (Full Body, Set of Dumbbells)

Mini Circuits Workout - full body, dumbbells

For many months now, it’s been pretty quiet here on the blog. A post here, a post there, sometimes with weeks in between. I’m really excited for that to change. I have a ton planned for 2018 and P&I will soon be back to a regular 3-5 posts each week. Woop woooop! I know a lot of us are in vacation mode this week and not checking blogs, but I’m sharing this mini-circuits workout anyway. Mainly because these leggings are only appropriate for a few more days and I need to get maximal wear out of them. 😉

Mini-Circuits Workout

EQUIPMENT I USED

  • 10-lb dumbbells – you might want two sets of weights, a heavy and medium set (I wished I had a heavier pair during the first circuit)
  • Exercise mat

This workout is broken up into three mini circuits. For each circuit, you’ll complete four sets of three exercises. You do each exercise for 30 seconds, back to back, and then rest for 15 seconds before starting the next set.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Mini Circuits Workout - full body, dumbbells

CIRCUIT 1 – Core & Upper Body

  • Row to Crossbody Crunch | In a plank position with a dumbbell in your right hand, row your right elbow up, bringing the weight to your armpit. Return it to the floor and crunch left knee across to your right elbow. Alternate sides each set.
  • Rolling Crunches | For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular full-body crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, bend your knees into your chest at the same time as you crunch your torso off the floor. Slowly release back down onto your back and roll over to your left side for your next side v crunch.
  • Windmill to Shoulder Press | Start in a standing position, feet a little wider than shoulder-width apart, dumbbell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down from the hips, keeping legs and the arm holding the weight straight (but don’t lock out the knees). Lightly touch the ground by your left foot with your left hand, keeping the weight perpendicular to the ground the whole time. Slowly rise back up to starting position. Do a shoulder press, lowering the weight and pressing it back up. Alternate sides each set.

CIRCUIT 2 – Legs & Glutes

  • Low Squat to Side Lunge | Start in a low squat position with a weight at your shoulders. Staying low, lightly tap your left foot out wide into a side lunge then back to center. Alternate sides each set.
  • Surrender Squats | Start by squatting down with weights held at shoulders. Step your right foot back behind you, planting the ball of the foot on the floor as you gently lower your knee to the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Bring your left foot forward (staying low), returning to your starting low squat position. Power up to stand. Switch your lead foot each rep.
  • Popcorn Squats | Jump your feet out wide as you sink down in a squat, brining one hand to touch the floor. Hop back up brining feet together then immediately go back down bringing opposite hand to the floor. Continue, jumping as quickly as you can.

CIRCUIT 3 – Full Body

  • Overhead Swing to Marching Plank | Start in a low sumo squat position with weight between your feet, toes angled outward. Swing the weight overhead, staying low in a squat. When you do this, make sure you’re engaged through the core, not letting your rib cage poke out. Bring weight back to floor and hands outside of it. Hop back into a plank position and march down to a forearm plank and back up to hands. Hop feet up wide and start from the top. When you do the march, alternate which is the lead hand.
  • Torso Twist in Lunge | With right foot forward and left foot back, hold a low lunge position, front knee bent to 90 degrees and stacked over the ankle. Hold a dumbbell in both hands and outstretch arms at chest height. From here, twist torso, brining arms out over to the right. Return to center. Alternate sides each set.
  • Squat Press | With one weight on each shoulder, squat down and drive up, doing a shoulder press at the top. Keep your core engaged as you do this so that you don’t arch into the low back too much.

Mini Circuits Workout - full body, dumbbells

WEARING | Terez leggings (old, but they have a similar holiday print in black) / ASICS zip-up / Adidas 24/7 training sneakers

Happy holidays, everyone! Enjoy this week with family.

xo Nicole

Links to outfit details are affiliate.

20-Minute Beginner Interval Workout

20-Minute Beginner Interval Workout

This 20-minute beginner interval workout is perfect if you’re new to exercising or have taken a long time off and want to get back into a routine. Minimal equipment is required (just a set of weights), so it’s perfect to do at home.

I don’t post a ton of workouts geared specifically towards beginners (check out my last one here), because in ALL my videos I do give modifications so that every workout can be scaled down as needed. That being said, my beginner tabata workout has over 17,000 views on YouTube, so I think that’s a sign today’s routine is way overdue! If you guys like these beginner-friendly workouts, be sure to let me know in the comments on the blog or YouTube and I’ll keep ’em coming more frequently.

20-Minute Beginner Interval Workout

Video is sponsored by MegaFood and one of my favorite products of theirs: Blood Builder. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

EQUIPMENT I USED:

  • Set of 10-lb dumbbells (use a weight that works for you; 5 lbs is a great place to start!)
  • Exercise mat
  • Chair or bench for modifying (optional but recommended if mobility issues prevent you from getting down to the floor and back up again repeatedly)

For this workout, we’ll be doing 40 seconds of work and 20 seconds of rest. You have six exercises that you’ll go through three times (18 minutes total). We’ll then rest for 60 seconds and finish up the workout with a minute of modified burpees.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel you can do, or just do one on your own. Always listen to your body, modifying or stopping as needed. In the video, I explain how to modify every exercise as we go through the workout.

20-Minute Beginner Interval Workout

EXERCISE BREAKDOWN

Side-to-Side Lunges | From a standing position, step your right foot out wide to the side, bending your right knee and sliding the hips back as you lunge down and reach your opposite left hand across your body to the floor by your right foot. Push off your right side to return to standing. repeat over to the left.

TO MODIFY: Instead of reaching your hand all the way to the floor, stretch it across your body at chest height.

Jumping Jacks | As you jump your feet out wide, swing your arms overhead. Continue jumping your feet in and out and your hands swish up and down.

TO MODIFY: Step instead of jump. From a standing position, step your right leg out to the side as you bring your right arm overhead. Return to center and repeat on the left. Continue alternating.

Reverse Lunge, Curl to Press | Hold a weight in each hand down at your sides. Step your left foot back behind you, bending the right knee into a lunge. At the bottom of your lunge, do a bicep curl and then a shoulder press. Reverse the movement and stand.

TO MODIFY: Use a chair for balance. Your right hand will hold on to the chair as you lunge back, and do the curl and press with just the left arm.

Reverse Lunge, Curl to Press on other side

Russian Twists | Holding a weight with both hands, sit on your bum, leaning back and hovering your feet of the floor. Twist side to side, bringing the weight to the outside of each hip.

TO MODIFY: If on the floor, place your heels lightly on the ground. If mobility issues prevent you from getting to the ground, sit in a chair and twist from there.

Bird Dog | Who named this exercise? Why is it called Bird Dog? Is it even called Bird Dog or did I make that up years ago and now just foolishly believe it to be true?! Anyway … start in a tabletop position on the floor. From here, reach your opposite leg and arm out long. Pause and then return to starting tabletop. Repeat on the other side.

TO MODIFY: If mobility issues prevent you from getting to the ground, place hands on a bench or chair so that you’re in an incline plank position. From here, lift up one leg at a time.

20-Minute Beginner Interval Workout

WEARING | DYI leggings / Puma tank (old) / adidas sneakers

Before I end this post, a little PSA: You should totally subscribe to my YouTube channel. 😉 While I get that it’s not completely necessary because I do always embed the videos on the blog as well, there are some definite perks to being a subscriber. My videos usually go live there hours (or even days) before they’re up on the blog and you’ll get an email notification when they do.