Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by 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.

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

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

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by 1 Comment
Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout 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.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

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

Bodyweight Circuit + Tabata Workout: Lower Body

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.

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

  • Sumo Squat with Heel Raise
  • Alternating Surrender Knee Drives
  • Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
  • Sprinter Hop to Front Kick (alternate right / left each set)
  • Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

  • Curtsy Hop Knee Drive Hop (alternate right / left each interval)
  • Squat Jack – Squat Jump

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.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole

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

Core + Upper Body AMRAP Workout (Bodyweight)

June 11, 2019 by 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:

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. 🙂

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

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
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