Bodyweight — Page 3

Functional Circuits Low Impact Class (31 Mins)

October 26, 2020 by Nicole 1 Comment

This Functional Circuits low impact class is just about 30 minutes long. I got a request for a workout incorporating some balance work, so we’ll gradually build up to that throughout the two circuits.

If you love it, I have a bunch more Functional Circuits classes available to Patreon members!

Functional Circuits Low Impact Class

In this class, we start with a guided warm up, focusing on mobility and (low impact) dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

We’ll do some unilateral work so we’ll complete 4 sets of the circuits, twice on the right and twice on the left.

Between circuits, you get 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.

Workout Breakdown

See times in the above video to jump to that part.

(01:08) Warm Up & Mobility

(06:39) Functional Circuits Workout

Circuit 1

Modified Side Plank Lift + Kick
Modified Side Plank Hold with Leg Lift
Side Plank Adduction
Twisted Push Up to Hip Slide

Circuit 2

Side Lunge to Calf Raise
Skater Step x2 Knee Drive
SL Deadlift to Knee Drive
SL Deadlift Kicks with Rev Fly

(28:00) Cool Down & Stretch

If you like this class, I have another Functional Circuits class on YouTube that’s also bodyweight only and low impact. And for more, check out Patreon!

xo Nicole

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

Mobility + Core (26 Min Class)

September 28, 2020 by Nicole 1 Comment

I have a 26-minute mobility flow for you today that feels oh-so-good. Featuring lots of spinal rotation (selfishly, that’s what my body was asking for when I filmed this 😉), we’ll mobilize the joints and weave in some core work throughout the class.

If you enjoy this video, I have another Mobility + Core flow available on Patreon. For $9.99/month, you get access to additional classes and a monthly workout calendar. It’s 7-9 *new* classes per month, with unlimited access to the library of past months’ workouts. I appreciate your support!

Mobility + Core Flow

This 26-minute mobility routine is focused on mobilizing the joints and activating the abdominals. The core work is woven in throughout and it isn’t too intense—just as you feel that heat building, we’ll go back to the feel-good mobility work.

Lots of spinal rotation in this one! For the most part, we continuously move through the flow, but we will hold some static stretches toward the end.

I love this type of movement always, but especially on days when I want to take it easy. Maybe I’m a little sore from the previous day’s workout and am just looking for a little feel-good movement. Or maybe I’ve been sitting too long at my computer and need a gentle way to break up the work day.

Hope you enjoy this class as much as I did!

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Stretching, Video, Workouts Tagged With: mobility

Build a Combo Class (32 Mins) – Core Focus Workout

September 21, 2020 by Nicole 2 Comments

I’ve shared lots of Build-a-Combo classes, mostly focused on upper body. Today, I have a bodyweight-only version that’s a core focus workout. You’ll have a crunch combo, plank-based combo, and finally a prone combo. Warm up and quick cool down included.

If you enjoy class, I have another using weights that’s focused on core and upper body up on Patreon. By signing up for Patreon, you can unlimited access to not just this month’s classes, but all previous months as well.

Build a Combo Class – Core Focus Workout

In this class, we start with a guided warm up, focusing on mobility and breath. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements over a period of 90 seconds. You then rest for 30 seconds before repeating.

You’ll complete four sets of the first combo sequence, alternating right, left, right, left. You’ll complete three sets of Combos 2 & 3.

Here’s a general breakdown of each combo:

(15 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(15 sec) Movement C

Between combos, 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.