Circuit + Tabata Class (60 Mins) – Resistance Band

In tomorrow’s September drop of Patreon classes, there will be three Circuit + Tabata classes — another using a resistance band, one using weights, and one that’s bodyweight only. Get yourself ready (and excited??) by checking out this class, up for free now on YouTube.

For those interested in becoming a Patreon member, you can get all the info you need here. Important: If interested in joining, wait to become a member until tomorrow. Patreon charges you upon sign up, and then on the 1st of every month moving forward. I don’t want you to be charged today and then again tomorrow on the 1st!

Circuit + Tabata Class (60 Mins) – Resistance Band

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some light cardio toward the end to gradually bring the heart rate up. We then move onto our circuit + tabata work. The first half of class will be lower body focused, while the second half will have more of an upper body and core focus. In each of the halves, you’ll do a strength circuit and a tabata.

In each circuit, you’ll preform four exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. We’ll be doing some unilateral work in the circuits today, so you’ll complete two sets on the right then two sets of the circuit on the left.

In each tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.

Between each section of class, 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 60-second burpee challenge followed by a guided cool down and stretch.

Workout Breakdown

See the times in the above video to jump to that portion of the class.

Warm Up & Mobility (2:29)

Circuit + Tabata Workout (10:28)

Circuit – Lower Body Focus

• Staggered Deadlift
• Deadlift Hinge + Split Lunge x2
• Low Squat to Low Lunge
• Donkey Kick Pulse – Hydrant Pulse

Tabata – Lower Body Focus

• Donkey Kicks
• 180 Squat Jumps

Circuit – Upper Body/Core Focus

• Windmill
• Crossbody Row
• Lateral Extension
• Triceps Kickback + Pulse x2

Tabata – Upper Body/Core Focus

• Push Ups
• Crossbody Mountain Climbers

Cool Down & Stretch (53:52)

You may recognize this class structure from the Studio Pumps (RIP) class pack I dropped a couple years ago. While Studio Pumps may be no more, I love the classes and wanted to create some new ones for Patreon. 🙂

xo Nicole