Bodyweight — Page 13

Bodyweight HIIT Workout (12 Mins)

March 4, 2019 by Nicole 1 Comment

Bodyweight HIIT Workout - This quick bodyweight hiit workout will take you just over 12 minutes to complete. Video included! #hiit #bodyweightworkout #intervaltraining #athomeworkout

Today’s quick bodyweight HIIT workout will take you just over 12 minutes to complete. No equipment needed, and you’re sure to be out of breath by the end.

And sorry I didn’t post a new workout last week! I’m subbing a bunch at Btone this month, and after teaching many in-person classes, it’s hard to find the motivation to then film one for YouTube.

Bodyweight HIIT Workout

For this bodyweight HIIT workout, you’ll use an interval structure of 30 seconds of work and 10 seconds of rest to complete six exercises. When you’ve completed the circuit of six exercises, rest for 30 seconds then repeat. In total, you’ll do three sets (if you want a longer workout, you can do 4-5 sets instead!).

No equipment is needed, but you will want a mat as we’ll be kneeling for one move and in a plank for a couple others.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. In the preview of exercises in the above video, I’ll show you how to modify each one.

Bodyweight HIIT Workout Breakdown

See 01:16 in the above video for a demonstration of each exercise and how to modify.

Prisoner Knee Ups – Like a prisoner get-up but you’ll press off your front foot from a kneeling position and hop up, driving your back knee into your chest. Alternate sides as you go.
Lateral Plank Jumps to Low Squat – From a plank position, hop your feet to the outside of your right hand, back to plank, outside of your left hand, back to plank. Then hop both feet up to the outsides of your hands, landing in a low wide squat.
Curtsy – Knee Up – Curtsy – Skater – For this combo, you curtsy lunge into a knee drive hop, land back down in the curtsy lunge, and skater leap to the side, landing in a curtsy lunge on the other leg.
Breakdancer Kickthroughs – Start in a bear plank position (knees bent under hips in tabletop, hovering off the floor). Then kick a leg through to the opposite side, twisting and lifting the opposite hand off the floor.
Forearm Side Plank Crunch – Kick – In a side plank, crunch your top knee in to your top elbow, extend back to a hover, then kick your top leg forward, touching your toes with your hand.
Repeat Side Plank Crunch – Kick on other side

Filed Under: Bodyweight, Full Body, Interval Training, Video, Workouts Tagged With: bodyweight workout

HIIT Workout for Legs & Butt

February 4, 2019 by Nicole Leave a Comment

This HIIT workout for legs & butt will take you just 15 minutes to complete. You don’t need any equipment for it, but a resistance band loop is optional for the first two exercises.

After all the arm song workouts, I figured we’d switch up the muscle group focus this week and work the lower body. This one is challenging—you’ll notice me struggle hard during certain parts in the video.

HIIT Workout for Legs & Butt

EQUIPMENT I USED:

Resistance band loop (optional for first two exercises) – you can do the whole thing just bodyweight

There are five exercises in this workout. You’ll do three rounds of each exercise before moving onto the next. The interval structure is 30 seconds of work / 10 seconds of rest x3. You get 30 seconds to rest before moving on to the next exercise.

After you’ve done the three sets of each exercise, you finish the workout by going through the five exercises in a circuit fashion using the 30/10 interval structure (x5).

Here’s a breakdown if that’s confusing (or just follow along with the video!):

Exercise 1: 30/10 x3
Rest 30 sec
Exercise 2: 30/10 x3
Rest 30 sec
Exercise 3: 30/10 x3
Rest 30 sec
Exercise 4: 30/10 x3
Rest 30 sec
Exercise 5: 30/10 x3
Rest 30 sec
Exercises 1-5: 30/10 x5

As with all workouts, make sure you’re properly warmed up beforehand. I have a 5-minute warm up on the blog/channel, or you could do your own. Always listen to your body, modifying or stopping as needed.

At the start of the video (1:53) I show a preview of the exercises as well as how to modify them. The modifications don’t include jumping so that those who are looking for a lower-impact workout can do this routine as well.

Exercise Breakdown

See 1:53 in the above video for previews of each exercise as well as modification demos.

Popcorn Squats (resistance band loop optional)
Bear Plank Jacks to Donkey Kick (resistance band loop optional)
Knee Drive in Low Lunge x2 to Deadlift Kick (right)
Knee Drive in Low Lunge x2 to Deadlift Kick (left)
Sumo Squat Hops

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Video, Workouts

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.