Bodyweight — Page 5

18-Min Quick Bodyweight Workout

July 6, 2020 by Nicole Leave a Comment

This quick bodyweight workout is like a truncated version of this 30-min bodyweight workout from last month. Same structure except we’ll do just two circuits instead of three. And different exercises of course!

18-Min Quick Bodyweight Workout

This quick bodyweight workout is broken up into two circuits. In each circuit, you’ll do four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So in other words, that’s 2 minutes of work, 30 seconds of rest.

You’ll complete 4 sets of Circuit 1. There’s some unilateral work, so you’ll alternate right, left, right left. You’ll complete 3 sets of Circuit 2.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

Workout Breakdown

CIRCUIT 1

See 1:21 in the above video for a preview of the exercises and how to modify.

Offset Squat Pulse – Curtsy Pulse
Push-Off Side Lunge
Skater to SL Hop
Squat Jacks

CIRCUIT 2

See 12:11 in the above video for a preview of the exercises and how to modify.

Push Up – Bear Plank Serratus Push Up
Forearm Plank Knee Taps
Prone Reach & Pull
Surfer Get-Ups

Similar Workouts

If you enjoyed this quick bodyweight workout, check out these similar ones:

30-Minute Bodyweight Workout – Same structure but three circuits instead of two.
Quiet Bodyweight Workout – Same structure but no jumping; all low-impact exercises.

And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂

xo Nicole

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

Slider Mat Flow – Lower Body Focus

June 22, 2020 by Nicole Leave a Comment

This slider mat flow mixes sliding exercises with Pilates-inspired bodyweight work. The focus will be the posterior musculature of the lower body and hip strengthening/mobility. It’s all low-impact (quiet!). We’ll start standing with a slider sequence then make our way down to the mat.

Slider Mat Flow – Lower Body Focus

EQUIPMENT NEEDED:

Slider (dish towel works on hardwood floor; paper plate works on carpet)

This slider mat flow is a continuous sequence of exercises. You complete the sequence on the right leg, rest, then repeat on the left. I’ll be guiding you through the whole thing. This is a workout that really must be done following along with the video.

We’ll start standing with some sliding lunge-based work, then move down to the mat for some work in tabletop and laying on our side.

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 a few guided warm ups:

Workout Breakdown

Because there are so many variations within each exercises series, I’m not giving a preview in the above video of the flow before the workout. Here’s a general breakdown, but keep in mind this one is meant to be done along with the video.

Sliding Lunge Series

Back lunge to deadlift
Hold the lunge and back knee slides in and out
Split lunge pulses
Back to lunge-deadlift combo
Hold the deadlift hinge

Tabletop Series

Hip circles, reverse direction
Donkey kick pulses
Hydrant swivels
Hydrant pulses
Repeat whole thing

Side Leg Series

Straight leg lifts
Bend & internally rotate
Just the internal rotation
Internal to external rotation
Hold internal and pulse

Similar Workouts

If you like this workout, I have a couple others that are very similar:

Low-Impact Workout for Legs & Butt – Mixes sliding exercises with bodyweight exercises.
Slider Leg Workout Flow – Another one mixing sliding with bodyweight. 15 minutes long.

xo Nicole

Filed Under: Bodyweight, Lower Body, Quiet, Sliders, Video, Workouts Tagged With: slider workout

30 Minute Bodyweight Workout (Total Body)

June 8, 2020 by Nicole Leave a Comment

This 30 minute bodyweight workout uses the same structure as the quiet home workouts I’ve been posting over the last several months. The big difference is that we will be incorporating some jumping. There are ways to modify if you’d rather keep all the exercises low-impact.

30 Minute Bodyweight Workout

We’re breaking up this 30 minute bodyweight workout into three circuits. In each circuit, you’ll do four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating.

In circuits 1 & 3, we’ll alternate right and left, completing four sets total. Circuit 2 is not unilateral, so we’ll just do 3 sets. Rest for 60 seconds or as needed between circuits.

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 a few guided warm ups:

Workout Breakdown

Circuit 1

See 01:23 for a preview of the exercises and how to modify.

Squat to Knee Drive Torso Twist
Pivoting Narrow – Sumo Squat Pulse
Sumo Squat Hop
Get Up to Squat Jump

Circuit 2

See 12:29 for a preview of the exercises and how to modify.

Bird Dog in Bear Plank
Marching Plank
Burpees
Squat Pulse – Hop – Jump

Circuit 3

See 20:34 for a preview of the exercises and how to modify.

Kneeling Side Plank Hip Lift
Side Plank Leg Sweep – Crunch
Low – High Crunch
Bicycle Crunch

Similar Workouts

If you enjoyed this 30 minute bodyweight workout, check out these similar workouts:

Quiet Bodyweight Home Workout – This uses the same structure and required no equipment, but is all low-impact. That means no jumping and no noise to disturb downstairs neighbors. Here’s another one.
Bodyweight HIIT Workout – Another 30-minute total body workout. Broken up into mini circuits, but uses a 30/10 interval structure.

xo Nicole

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