Pumps & Iron

Slider Plank Challenge (7 Mins)

February 17, 2020 by Nicole 1 Comment

Give this slider plank challenge a try this week! It’ll take you just 7 minutes (including a 60-second rest in the middle). It makes for a great finisher to a longer workout, or a quick way to build up a burn if you’re short on time.

Slider Plank Challenge

EQUIPMENT NEEDED

Pair of sliders – I’m using dish towels instead. If you have carpeted floors, try DVD cases or hard-cover books.

This slider plank challenge is broken up into two, three-minute sequences. The pattern for the sequence looks like this:

MOVE A (15 sec)
A + B (30 sec)
B (15 sec)
MOVE C (15 sec)
C + D (30 sec)
D (15 sec)
MOVE E (15 sec)
E + F (30 sec)
F (15 sec)

Don’t worry if that seems confusing, it’ll make sense when you watch the preview!

The goal is to get through the whole three minutes without stopping. You’ll then rest for 60 seconds and repeat on the other side. If you need to modify, stop the video after each minute and take a quick break.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:43 in the above video for a preview of the exercises.

Crossbody Slides
Crossbody Slides + Crossed Knee Tucks
Crossed Knee Tucks
Side Plank Hip Pulses
Hip Pulses x2 + Side Plank Knee Tuck
Side Plank Knee Tuck
Pike
Pike + Body Saw
Body Saw

Similar Workouts

If you like this slider plank challenge, check out these similar workouts:

Tabata plank challenge with sliding exercises – only 4 minutes long!
Another tabata slider plank challenge (same structure as above but different exercises)
Lower body slider challenge – 15 minutes long, slider sequence targeting lower body

xo Nicole

Filed Under: Abs, Sliders, Video, Workouts Tagged With: plank challenge, slider workout, sliders

Build-a-Combo Upper Body Workout

February 10, 2020 by Nicole Leave a Comment

We’re taking a little break from HIIT and tabatas this week. This 20-minute upper body workout is broken up into three sections. We’ll build a combo of dumbbell exercises over 90-second pushes. This one was super challenging for me—as you’ll see by my facial expressions throughout the video lol.

Build-a-Combo Upper Body Workout

EQUIPMENT NEEDED

Set of medium-light dumbbells – I’d recommend having two sets on hand, a slightly heavier set and then a lighter drop set. I’m using a set of 8-lbs and 5-lbs (I use the 5’s for most of it).

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

15 sec Movement A
30 sec Movement A + Movement B
30 sec Movement A + Movement B + Movement C
15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

COMBO 1 – Biceps

See 2:30 in the above video for a preview of the exercise. To modify, use lighter weights.

Bent Lateral Rotation
+ Lateral Extension
+ Wide Biceps Curl

COMBO 2 – Triceps

See 8:59 in the above video for a preview of the exercises. To modify, use lighter weights. Any back strain in this one, try doing it in a kneeling lunge position instead of standing.

Triceps Kickback
+ Straight Arm Lift
+ Squeeze In

COMBO 3 – Shoulders

See 15:44 in the above video for a preview of the exercises. To modify, use lighter weights.

Lateral Raise
+ Spread
+ Front Raise

Similar Workouts

If you like this upper body workout, you’ll also love these similar ones:

Light Weight Endurance + Heavier Weight Strength Workout Series – These workouts focus on both upper body endurance and strength. You’ll do light weight – high rep burnouts with hand weights and then you’ll do a strength circuit with heavier dumbbells. There are three, focusing on different muscles groups: BICEPS & TRICEPS // SHOULDERS // BACK
Build-a-Combo Sliders Workout – If you like the structure, here’s another total body workout where you’ll build exercise combinations.
Bodyweight Build-a-Combo Workout – This workout is only 15 minutes long but phew is it a challenge! You’ll build exercise combos over time.

xo Nicole

Filed Under: Hand Weights/Dumbbells, Upper Body, Video, Workouts Tagged With: upper body workout

No Jumping Tabata Workout (20 Mins)

February 3, 2020 by Nicole Leave a Comment

This no jumping tabata superset workout is perfect if you have downstairs neighbors (no thudding around!). It’s also great if you want to avoid high impact on your joints. Especially because there’s no jumping, I encourage you to challenge yourself with the weights you choose.

No Jumping Tabata Workout

EQUIPMENT NEEDED:

Medium dumbbell (I have a 10-lb weight and an 8-lb weight on hand in case I need to drop down)
Heavy kettlebell (you could use a dumbbell, but we’ll be doing swings)

This total body tabata superset workout is broken up into four tabatas. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. I’ll give you two exercises that you’ll alternate between.

Rest for 60 seconds after each completed tabata superest.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups: