Bodyweight — Page 6

Bodyweight Home Workout (20 Mins)

May 4, 2020 by Nicole 1 Comment

I’ve got another quiet bodyweight home workout for you because so many of you seem to love them! I’ve been trying to post workouts more frequently during quarantine (I think I shared 13 in April which is certainly a record for me!). This month, however, I’ll be returning to just Mondays because I’m working on an exciting project! In the next couple months, I hope to have a subscription platform up and running via Vimeo so that you can access more workouts each week, and I’ll keep you all posted on the progress.

20-Min Bodyweight Home Workout

This bodyweight home workout is broken up into two circuits. The first focuses on lower body, and the second on core and upper body. In each circuit, you’ll have four exercises. You do them for 30 seconds each, back to back, rest 30 seconds, then repeat. In total, you complete four sets of the circuit, alternating right / left / right /left.

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 two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1 – Lower Body

See 1:35 in the above video for a preview of the exercises.

Pivoting Squat Pulses – Narrow & Sumo
Back Lunge to Knee Drive
Reach ‘n Pull x2 to Deadlift
Squat Pulse to Calf Raise

CIRCUIT 2 – Core & Upper Body

See 12:40 in the above video for a preview of the exercises.

Bear Kick Through to Kick Up
Side Plank Lift & Crunch
Bicycle Crunch Low – High
Push Ups: 2 Down, 1 Up

Similar Workouts

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

Quiet Home Workout, No Equipment Needed – Similar structure but three shorter circuits.
Bodyweight Low-Impact Workout – Similar to above but different exercises.
Also check out all my quiet workouts and all my bodyweight workouts.

xo Nicole

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

Beginner Bodyweight Workout – Big Form Focus!

April 30, 2020 by Nicole Leave a Comment

Beginner Bodyweight Workout with Big Form Focus - This beginner bodyweight workout uses a 30/15 interval structure. We'll focus on proper form in foundational exercises. Video included! #beginnerworkout #workoutvideo #bodyweightworkout

This beginner bodyweight workout focuses on foundational exercises that you see in various forms in most other workouts. We’ll dial in on proper form and get comfortable with the basics so that you can then take this work into other, more advanced workouts when you’re ready. So think squat, lunge, plank, prone work, etc.

For all my beginner-friendly workouts, check out THIS PAGE. Also keep in mind that I show modification options for almost all my workouts so that they are accessible to most levels. 🙂

Beginner Bodyweight Workout

In this beginner bodyweight workout, we’ll focus on one exercise at a time. We use an interval structure of 30 seconds work / 15 seconds of rest x3. You then rest 30 (ish) seconds before moving on to the next exercise. I say “30ish” because I try to be as thorough as possible with form cues in this workout. Sometimes the rest ends up being more like 45 seconds if you’re following the video so that we can go over proper alignment.

While this may not be the hardest workout you ever do, my hope is that you’ll learn a little something from it that you can then take into your other workouts. 🙂

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:

7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:35 in the above video for a preview of all the exercises.

Squat
Back Lunge + Torso Twist
Repeat other side
Hip Bridge
Kneeling Side Plank Leg Lift
Repeat other side
Breaststroke Prep
Kneeling Plank

Similar Workouts

If you liked this beginner bodyweight workout, check these out:

Beginner Bodyweight Tabata Workout (12 Mins) – This beginner tabata workout is broken up into three quick supersets. Super popular on YouTube!
Beginner HIIT Workout – Total body, 20 minutes.
Core Workout for Beginners – Focus on obliques.

xo Nicole

Filed Under: Beginner, Bodyweight, Full Body, Interval Training, Quiet, Video, Workouts Tagged With: beginner workout

Sliding Towel Home Workout – 28 Minutes, Total Body

April 27, 2020 by Nicole 1 Comment

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

This post is sponsored by Adidas. All opinions—as always!—are my own.

This sliding towel home workout is a sort of mashup between the quiet home workouts I’ve been posting regularly and my slider workouts. It’s broken up into three sequences, which you’ll flow through before resting and repeating. It’s low-impact and only requires a dish towel, making it perfect for doing at home without complaints from your downstairs neighbors.

In today’s workout, I’m wearing Adidas x Universal Standard Biker Shorts (they come in maroon and black as well). My top is old, but you can check out the current selection of tanks here. I’m ALL about biker-length shorts these days!

Sliding Towel Home Workout

Equipment Needed:

Dish towel – We’ll use this for the sliding exercises and for tension between our hands. If you’re doing this workout on carpet, use a hardcover book or paper plates as your sliders.

This workout will take you 28 minutes to complete. It’s broken up into three sequences, and each is structured a little differently. This slider towel home workout is meant to be done along with the video, so don’t be discouraged if the written description below is confusing! I’ll be guiding you through the whole time. The general idea is that you complete the sequence of movements, rest for 30 seconds, then repeat. In the first, you’ll complete the sequence twice on each side. In the second, you’ll complete it three times total. And in the third, you complete it once on each side.

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 two guided warm ups: