Nicole — Page 5

Circuit Pulse + Tabata Upper Body Class (50 Min)

November 9, 2020 by Nicole 1 Comment

Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.

If you enjoy class, I have more like this available to Patreon members!

Circuit Pulse + Tabata Upper Body Class

EQUIPMENT FOR CLASS:

Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.

In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.

In the 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 guided cool down and stretch.

Workout Breakdown

Times refer to the above video.

02:14 Warm Up & Mobility

07:52 Circuit Pulse + Tabata Workout

Circuit 1

Hammer Curl – Curl Front Extension // pulse curl
RIGHT Concentration Curl // pulse halfway
LEFT Concentration Curl // pulse halfway
Triceps Kickbacks // pulse straight arms
Rev Tabletop Triceps Dip – Hip Lift // triceps dips

Circuit 2

Shoulder Sweep – Shoulder Press // pulse press
Shoulder Shaper – Press Up // pulse press up
Row Narrow – Wide // you choose pulse wide or narrow
Push Up Toe Touch // pulse low push up
Prone Extension // hold extension, swimmer

Tabata

Push Press Jumping Jacks
Marching Plank

45:50 Cool Down & Stretch

Filed Under: Hand Weights/Dumbbells, Tabata, Upper Body, Video, Workouts

Build a Combo Workout Class with Weights (45 Mins)

November 2, 2020 by Nicole 1 Comment

Build a Combo Workout Class with Weights: Total Body, 45 Mins | In Build a Combo classes, we gradually build a sequence of exercises over 2-minute intervals of work. Free workout video is up for all on YouTube. #strengthtraining #workoutclass #fitness #workoutvideo

This total body Build a Combo workout class with weights is 45 minutes long. The video includes a warm up and cool down. If you love class, I have more like it available on Patreon this month. Another using weights (no jumping), and two that are bodyweight-only (one low-impact and one with minimal jumping).

Build a Combo Workout Class with Weights (45 Mins)

EQUIPMENT FOR CLASS:

Single medium weight (I’m using 8-lbs)
Single heavy weight (I’m using a 20-lb kettlebell; you could use a dumbbell, but the high handle of the kettlebell is going to be helpful)

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 three sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You rest for 30 seconds before repeating.

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 C

You’ll do each combo twice on the right then twice on the left. There is some jumping in this workout, that we build up to gradually, but I will show you how to modify if you prefer to keep the entire class low impact.

Between each of the three combos you get 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.

Workout Breakdown

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

(01:51) Warm Up & Mobility

(09:32) Build a Combo Workout

Combo 1

Overhead Raise in Side Lunge
+ SL Stand with Curl to Press
+ Row with Step
Just Row with Step

Combo 2

Standing Side Bend
+ Back Lunge
+ Lunge Hop
Just Lunge Hop

Combo 3

Split Lunge Row
+ Step to Squat + High Pull
+ Squat Jump
Just Squat Jump

(41:10) Cool Down & Stretch

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Kettlebell, Video, Workouts Tagged With: build a combo

Functional Circuits Low Impact Class (31 Mins)

October 26, 2020 by Nicole 1 Comment

This Functional Circuits low impact class is just about 30 minutes long. I got a request for a workout incorporating some balance work, so we’ll gradually build up to that throughout the two circuits.

If you love it, I have a bunch more Functional Circuits classes available to Patreon members!

Functional Circuits Low Impact Class

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.

We’ll do some unilateral work so we’ll complete 4 sets of the circuits, twice on the right and twice on the left.

Between circuits, you get 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.

Workout Breakdown

See times in the above video to jump to that part.

(01:08) Warm Up & Mobility

(06:39) Functional Circuits Workout

Circuit 1

Modified Side Plank Lift + Kick
Modified Side Plank Hold with Leg Lift
Side Plank Adduction
Twisted Push Up to Hip Slide

Circuit 2

Side Lunge to Calf Raise
Skater Step x2 Knee Drive
SL Deadlift to Knee Drive
SL Deadlift Kicks with Rev Fly

(28:00) Cool Down & Stretch

If you like this class, I have another Functional Circuits class on YouTube that’s also bodyweight only and low impact. And for more, check out Patreon!

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Video, Workouts