Circuit + Tabata Workout Class (57 Mins) – Weights

September 14, 2020 by 1 Comment
Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

These Circuit + Tabata classes are versatile. Short on time or want to focus on a specific muscle group? Just do the first half (lower body focus) or second half (upper body/core focus) of the class. Want to keep your workout low-impact? Skip the tabatas and just do the two strength circuits. Today’s Circuit + Tabata workout class can work for everyone.

If you missed it, I shared another of these classes using resistance bands a couple weeks ago. And if you want access to more, you can become a Patreon member! For $9.99/month, you get six additional workout classes plus unlimited access to the previous months’ classes. I provide a monthly workout calendar as well for anyone looking for guidance.

Circuit + Tabata Workout Class – Weights

EQUIPMENT NEEDED:

Above links are affiliate.

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 five exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. You’ll complete three sets of the circuit.

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.

Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

Workout Breakdown

02:17 Warm Up & Mobility

10:48 Circuit + Tabata Workout Circuit – Lower Body Focus

  • Squat + Pulse
  • Deadlift
  • Squat Thrust + Curtsy Right
  • Squat Thrust + Curtsy Left
  • High Pull – Jump Squat

Tabata – Lower Body Focus

  • Side Lunge Knee Drive Hop
  • Squat Jack Squat Jump Heel Click

Circuit – Upper Body/Core Focus

  • Hammer Curl, Lateral Rotation, Lateral Extension
  • Arnold Press
  • Row, Overhead Raise
  • Truck Driver
  • Plank Pull-through

Tabata – Upper Body/Core Focus

  • Crab Kick Triceps Dips
  • Full-body Crunch

52:39 Cool Down & Stretch

You may recognize this class structure from the Studio Pumps 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

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

Functional Circuits Class (38 Mins) – Weights 3×3

September 7, 2020 by Leave a Comment
Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

I’ve got another Functional Circuits class for you! In this one, we will incorporate some jumping. It’s only on the last exercise of each circuit, and I’ll give you options for modifying if you’d rather keep the whole class low-impact.

If you enjoy this class, you can get access to more Functional Circuit workouts by becoming a Patreon member. For $9.99/month, you get 6 workout classes on the 1st, plus a workout calendar, plus bonus videos midway through the month.

Functional Circuits Class (38 mins)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform three exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 90 secs of work, 30 sec rest.

In Circuits 2 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, 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 (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

Workout Breakdown

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

Warm Up & Mobility (1:49)

Functional Circuit Work (10:14)

Circuit 1 – heavy weight

  • Hinge to Squat
  • Squat Cleans
  • Squat Hop, Squat Jump

Circuit 2 – medium weight

  • Curl to Press Hip Hinge
  • Low Biceps Curl Lunge – Squat
  • Lunge Hop – Knee Drive

Circuit 3 – medium weight

  • Boat Pose Shoulder Press – Twist
  • Renegade Row – Crossbody Crunch
  • Chest-to-Floor Burpees

Cool Down & Stretch (40:17)

For those interested, I shared another Functional Circuits class last month that was bodyweight-only and all low-impact. If you want more information on Patreon, check out this post.

xo Nicole

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

Circuit + Tabata Class (60 Mins) – Resistance Band

August 31, 2020 by 1 Comment
Circuit + Tabata Class (60 Mins) - Resistance Band | In this 60-minute workout class, you'll complete two strength circuits and two tabata sections. For equipment you'll just need a resistance band loop. #workoutclass #workoutvideo #fitness #nicolepearce

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.

Circuit + Tabata Class (60 Mins) - Resistance Band | In this 60-minute workout class, you'll complete two strength circuits and two tabata sections. For equipment you'll just need a resistance band loop. #workoutclass #workoutvideo #fitness #nicolepearce

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

Filed Under: Circuit, Full Body, Resistance Band, Tabata, Video, Workouts Tagged With:
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