12-Minute Bodyweight Tabata Superset Workout: Lower Body

May 21, 2018 by 1 Comment

12-Minute Bodyweight Tabata Superset Workout (Lower Body) - no equipment needed for this quick (but challenging!) lower body workout. Video so you can follow along at home! #fitness #tabata #workout

A couple summers ago, I did a series of 12-minute bodyweight tabata superset workouts that are still super popular today on YouTube. They’re quick but intense and perfect if you’re traveling and away from equipment or just short on time. You can also do several of them if you’re looking for a longer workout. With Memorial Day weekend almost here, I decided to make a few more for this workout series. This week is lower body focused; next week is upper body & core; and the final week will be full body.

If you missed the original workout in this series, you can check them out here:

The new ones will all use different exercises so you can switch it up!

12-Minute Bodyweight Tabata Superset Workout: Lower Body

This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

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

12-Minute Bodyweight Tabata Superset Workout (Lower Body) - no equipment needed for this quick (but challenging!) lower body workout. Video so you can follow along at home! #fitness #tabata #workout

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:40 in the above video to see these exercises in action plus how to modify them.

  • Donkey Kicks
  • Lunge Stomps (Alternate)

Superset 2

Fast-forward to 6:08 in the above video to see these exercises in action plus how to modify them.

  • Squat Jumps with Jack
  • Low Lunge Steps (Alternate)

Superset 3

Fast-forward to 10:40 in the above video to see these exercises in action plus how to modify them.

  • Sumo Squat Hops
  • Lunge Hop to Kickback (Alternate)

Hope you enjoy the second installment of this tabata superset workout series!

xo Nicole

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

5-Minute Bodyweight Pyramid Workout

May 14, 2018 by 1 Comment

5-Minute Bodyweight Pyramid Workout - no equipment needed for this do-anywhere full-body workout! Video included and if you're looking for a longer workout just repeat 2-3 x #fitness #workout #athomeworkout

This post is sponsored by Hyatt Place. All opinions—as always—are my own.

Today I’m sharing another workout from my Workout Wednesday series with Hyatt Place Hotels. Like the other nine workouts I created, these are perfect to do while traveling. They don’t require much space (although Hyatt Place rooms are actually very spacious!) nor do they require much if any equipment.

This bodyweight pyramid workout is truly no-excuses, as it can be done in just 5 minutes. That being said, if you have more time to workout, rest 30-60 seconds after you complete the pyramid and then repeat it 2-4 times.

5-Minute Bodyweight Pyramid Workout

There are five exercises in this workout. You’ll do each for 40 seconds then each for 20 seconds. The goal is to not rest during the 5 minutes.

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

EXERCISE BREAKDOWN

  • Bear Plank Jacks – Starting in a high plank position, hop your feet out wide and back to center. Then jump your feet forward, landing in a hovering tabletop position with knees stacked under hips. Hop back out to plank and repeat.
  • Side Lunge Hops (right) – Step to the right, sliding hips back as you bend into a side lunge on that right leg. Push off the right foot to come back up to center, bringing the right knee into your chest as you hop up off the left foot. Land and step wide back into your lunge.
  • Side Lunge Hops (left)
  • Bird Dog – Start in a tabletop position on the balls of your feet with knees under hips, hovering a couple inches off the floor (to modify, keep knees on floor). From here, extend right arm and left leg out straight. Bring back to center and repeat on other side.
  • Squat Jump to Jack – Staying low in a squat, hop your feet in narrow and then out wide. Do a squat jump, landing back low.

 

5-Minute Bodyweight Pyramid Workout - no equipment needed for this do-anywhere full-body workout! Video included and if you're looking for a longer workout just repeat 2-3 x #fitness #workout #athomeworkout

I’ll share one more of these workouts on my blog and YouTube channel, but to get all 10 workouts, check out Hyatt Place on Facebook and Instagram.

xo Nicole

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

Burpee Challenge Workout

May 7, 2018 by 4 Comments

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

Hope you all had a fun weekend! Joe was out of town for a bachelor party and I absolutely relished in having the apartment to myself for a few days (lol). No Joe = clean apartment and the ability to watch all the trashy reality tv shows my little heart desires without judgement. Southern Charm came highly recommended by the Friday afternoon class I taught in Southie so I binged the first two seasons this weekend and honestly I can’t believe I’ve gone this long without having Patricia in my life. Whitney’s mom is EVERYTHING!! Also I could write a 50-page dissertation analyzing Kathryn and I know I haven’t even hit the tip of the iceberg (I’ve only seen the first two seasons so don’t spoil anything for me!!). Big shoutout for the recommendation—officially my new guilty please!

Anyway. Now that I’ve admitted to watching two entire seasons of reality tv over the weekend …

Burpee Challenge Workout



For this workout, you’ll build a burpee variation over the course of two minutes. Every 30 seconds, you add on a movement. After the two minute push, rest 30 seconds before moving onto the next burpee variation. Repeat the circuit of three burpees twice. No equipment needed!

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

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

Workout Breakdown

Go to 1:39 in the above video to see a preview of each exercise in action.

1. Plank Jack Burpees

—Plank Hold
——Plank Jacks
———Plank Jump Jacks
————Plank Jack Burpees

2. Squat Jack Burpees

—Squat Hold
——Squat Jacks
———Squat Jump Jacks
————Squat Jack Burpees

3. Superman Burpees

—Superman Hold
——Superman Push Ups
———Superman Get Ups
————Superman Burpees

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

WEARING | Outdoor Voices leggings // Crane & Lion tank // Nike sneakers

I know any workout with the word “burpee” in it sounds like torture but I think you’ll be surprised how quickly this one goes! No equipment needed so it’s a great option if you’re traveling or short on space.

xo Nicole

Filed Under: Bodyweight, Full Body, Video, Workouts
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