HIIT Superset Express: Lower Body Focus (28 Min Class)

August 24, 2020 by 1 Comment
HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Today’s workout class is a quicker version of the HIIT Superset class I shared at the start of the month. With HIIT Superset Express workouts, you complete just three supersets instead of five, so they’re great if you’re short on time. Lower body is the focus in this one, and no equipment is needed.

If you love this class format, I have another Express class available to Patreon members (with more to come!).

HIIT Superset Express: Lower Body Focus

In this hiit superset express class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the three supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Workout Breakdown

01:43 Warm Up & Mobility

08:26 HIIT Workout

  • Duck Walk
  • Squat Leap, 180 Squat Jump
  • Back Lunge to Knee Drive Calf Raise
  • Sprinter Lunge Hop
  • Gets Ups (stay low)
  • Sumo Squat Jumps

22:40 Cool Down & Stretch

If you love these workout classes, get access to more by becoming a Patreon member! For $9.99/month, you get 7-9 exclusive workout classes and a monthly workout calendar.

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Video, Workouts Tagged With: ,

Build a Combo Class (40 Mins) – Total Body, Weights

August 17, 2020 by 1 Comment
Build a Combo Class (40 Mins) - Total Body, Weights | In this class, we'll build four sequences of exercises gradually over 2-minute intervals. Pair of medium weights needed. #workout #fitness #homeworkout #strengthtraining #nicolepearce

This is a requested remix of a workout I posted years ago on the blog. I called it Dumbbell Progression Workout, but it was really the original “Build a Combo” (what I’ve come to call this structure). I tweaked the format and some of the exercises so it’s not an exact replica of the original workout. The result is this 40-minute Build a Combo class that’s great for all levels. No crazy movements, we’ll just focus on foundational movements, stringing them together to form exercise sequences.

For access to more workouts, become a Patreon member! This particular class structure (Build a Combo) was not part of the August drop, but it will be included in the near future. 🙂

Build a Combo Class (40 Mins)


EQUIPMENT NEEDED:

  • Set of medium weights – I’m using 8-lb weights but should have gone heavier for the last two combos.

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the four sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You do that three times before moving on to the next sequence. So that’s 6 minutes of continuous work.

Here’s a general breakdown of each combo:

  • (30 sec) Movement A
  • (30 sec) Movement A + B
  • (30 sec) Movement A + B + C
  • (30 sec) Movement B + C + D (this changes slightly each combo)

… then start from the top with Movement A.

Between combos, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Build a Combo Class (40 Mins) - Total Body, Weights | In this class, we'll build four sequences of exercises gradually over 2-minute intervals. Pair of medium weights needed. #workout #fitness #homeworkout #strengthtraining #nicolepearce

Workout Breakdown

See times in parentheses in the above video to jump to that section.

(01:40) Warm Up & Mobility

(08:33) Build a Combo Workout

Combo 1

  • Back Lunge (right)
  • + Hammer Curl
  • + Bent Raise
  • + Rotation Open (no back lunge)

Combo 2

  • Back Lunge (left)
  • + Biceps Curl
  • + Shoulder Press
  • + Shoulder Sweep (no back lunge)

Combo 3

  • Squat
  • + Jump (or step) to Plank
  • + Crossbody Mountain Climbers
  • + Push Up (no squat or jump to plank)

Combo 4

  • Glutes Bridge
  • + Calf Raise
  • + Narrow Press
  • + Triceps Press (hold glutes bridge)

(36:28) Cool Down & Stretch

If you like this workout structure, I have a few more:

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Video, Workouts Tagged With:

Functional Circuits Class – Low Impact, Bodyweight

August 10, 2020 by 2 Comments
Functional Circuits Class (45 Mins) - Low Impact, Bodyweight - This 45-minute functional circuits class is broken up into three bodyweight circuits. Guided warm up and cool down included. #workoutclass #fitnessclass #lowimpactworkout #bodyweightworkout

“Functional Circuits” is the name I’m now using for the workouts I’ve been posting a bunch of since quarantine started. (3-4 exercises in a circuit, 30 seconds each, rest 30 seconds.) Hopefully it’ll be easier to find them this way!I personally love the format and think you will, too! Today’s functional circuits class is bodyweight only, and is low impact (no jumping exercises).

Warm up and cool down are included for a 45-minute class (it’s 30 mins of circuit work). If you like it, consider becoming a Patreon member! By doing so, you’ll get access to more workout classes. 🙂

Functional Circuits Class (45 Mins)

In this class, we start with a guided warm up, focusing on mobility and (low impact) dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

In Circuits 1 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 2, we’ll complete 3 sets. Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

Functional Circuits Class (45 Mins) - Low Impact, Bodyweight - This 45-minute functional circuits class is broken up into three bodyweight circuits. Guided warm up and cool down included. #workoutclass #fitnessclass #lowimpactworkout #bodyweightworkout

Workout Breakdown

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (2:22)

Functional Circuit Work (10:16)

Circuit 1

  • SL Hip Hinge + Rotation
  • Offset Squat Pulse – Sumo Pulse
  • Lunge, Low Squat, Lunge, Knee Drive
  • Split Lunge Pulse – DL Hinge

Circuit 2

  • Calf Raise Squats
  • Bird-Dog in Bear Plank
  • Blast Off Push Ups
  • Prone Heel Squeeze

Circuit 3

  • Tri Dip x2 Rev Tabletop
  • Ab Curl Low – High
  • Kneeling Side Plank Lifts
  • Side Plank Crunch – Kick

Cool Down & Stretch (40:17)

If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Circuit, Full Body, Quiet, Video, Workouts Tagged With:
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