Abs — Page 3

Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by Nicole Leave a Comment

Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Today’s upper body and core workout is the follow-up to last week’s lower body version. It uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Upper Body and Core

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 1:45 in above video.

Clapping Sit-Ups
Side Plank Hip Dips to Top Crunch
Triceps Dips Crab Kicks
Leg Drop + Spread
SA March to Push Up

TABATA

For a demonstration of the exercises and how to modify, see 20:27 in above video.

Offset Plank Jacks (alternate right / left each interval)
Chest-Down Sprawl

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

This is the last workout video shot in my old apartment, so get ready for a lil’ change of scenery next week.

xo Nicole

Filed Under: Abs, Bodyweight, Circuit, Interval Training, Studio Pumps, Tabata, Upper Body, Video, Workouts

Upper Body + Core Resistance Band Workout

July 1, 2019 by Nicole Leave a Comment

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

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

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

Workout Breakdown

CIRCUIT 1

See 1:43 in above video for preview of the exercises and how to modify.

Bent Raise with High Row
Alternating Shoulder Shaper
Shoulder Press with Pull Apart

CIRCUIT 2

See 9:43 in above video for preview of the exercises and how to modify.

In this circuit, do all three exercises on the same arm. Alternate arms each set. (So in total, you’ll do this twice on each side.)

Lateral Raise
Lat Pulldown
Plank Row Kickthrough

CIRCUIT 3

See 17:42 in above video for preview of the exercises and how to modify.

Side Plank Top Crunch – alternate sides each set
V Sit Rows
Plank Leg Sweeps – alternate sides each set

If you like this upper body & core resistance band workout, I think you’ll also really love this upper body mini band workout. 🙂

xo Nicole

Filed Under: Abs, Circuit, Resistance Band, Upper Body, Video, Workouts

Core + Upper Body AMRAP Workout (Bodyweight)

June 11, 2019 by Nicole 1 Comment

Core + Upper Body AMRAP Workout - This bodyweight workout is broken up into three 4-minute AMRAPs that target your upper body and core. #amrapworkout #workoutvideo #athomeworkout #coreworkout

This is the third and final workout in our three-part AMRAP series. In addition to this core and upper body AMRAP workout, be sure to check out the previous two focusing on lower body and total body.

No equipment is needed for this workout, but we are going to do a sliding exercise (army crawls). For that you’ll want a dish towel or something that slides across the floor. If you don’t have that available, you can do forearm plank jacks instead (10 reps).

Core + Upper Body AMRAP Workout

This core and upper body amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises.

In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

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

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below). And don’t worry about going at the same pace as me if you follow along with the video. You want to get through the exercises as many times as you can. 🙂

Workout Breakdown

AMRAP 1

See 1:22 for preview of exercises and how to modify.

Rolling Crunches (5 reps) – right, center, left, center = 1 rep
Mountain Climber Push Ups (5 reps) – 4 mountain climbers each side (8 total) + 1 push up = 1 rep

AMRAP 2

See 7:05 for preview of exercises and how to modify.

Single-Arm March Crossbody Crunch (3 reps, each side) – keeping the rep number low for these because I want you to go from one side to the next without coming out of your plank
V Up-N-Overs (10 reps, 5 each direction) – you can use any object (or non at all)

AMRAP 3

See 12:07 for preview of exercises and how to modify.

Crab Kicks with Triceps Dip (10 reps, alternating kicking legs)
Army Crawls (5 reps) – up and back = 1 rep, use sliders or a dish towel. Alternate exercise if you don’t have sliding material = 10 forearm plank jacks.

Looking ahead, I’ve gotten lots of requests for low-impact workouts (no jumping). Next week and the following we’ll do just that with some resistance band work. 🙂

xo Nicole

Filed Under: Abs, AMRAP, Bodyweight, Upper Body, Video, Workouts