Bodyweight — Page 7

Quiet Home Workout: Bodyweight-Only, 25 Mins

April 20, 2020 by Nicole 2 Comments

Quiet Home Workout - Bodyweight Only / This 25-minute low impact bodyweight workout is total body and broken up into three circuits. Video included! #homeworkout #athomeworkout #lowimpactworkout #quietworkout

I hope you all enjoyed last week’s week of workouts! Today, we’re going back to a structure that’s been popular during this quarantine. This quiet home workout requires no equipment and is made up of low-impact exercises that won’t bother your downstairs neighbors.

I will continue to post as many workouts as I can while we’re all stuck at home. In turn, you can help support me by subscribing to my YouTube channel, purchasing my Studio Pumps class pack, or simply by sharing these workouts on social media and with friends. These contributions to my small business are so greatly appreciated and allow me to continue providing you with these workouts. 🙂

Quiet Home Workout

This quiet home workout is broken up into three circuits. In each circuit, you’ll do the exercises for 30 seconds each, back to back. You then rest for 30 seconds before repeating the circuit. You’ll go through Circuit 1 three times. In Circuits 2 & 3, you’ll alternate right/left/right/left, so we’ll go through them four times.

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

See 1:32 in the above video for a preview of the exercises.

Sumo Squat Pulse to Star Calf Raise
Bear Plank Extensions
Heel Squeeze Prone Lift

CIRCUIT 2

See 8:05 in the above video for a preview of the exercises.

Kneel to Knee Drive
Lunge Pulse to Knee Drive
Hydrant Pulse x2 Crunch
Clamshell Lifts

CIRCUIT 3

See 18:36 in the above video for a preview of the exercises.

High Plank Arm Slide to Windshield Wiper
Bicycle Crunch Low – High
Reverse Plank Knee Pulls

Similar Workouts

If you liked this quiet home workout, I have a bunch of other apartment-friendly, low-impact workouts using a similar structure:

Quiet Bodyweight Workout – same structure, different exercises
No Equipment, No Noise Workout – same structure, different exercises
Mini Band Home Workout – another quiet workout that just requires a resistance band loop
Low-Impact Home Workout – this one requires a set of medium dumbbells

xo Nicole

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

Bodyweight Training HIIT Workout – 26 Mins

April 16, 2020 by Nicole Leave a Comment

No equipment needed for this 26-minute bodyweight training hiit workout. If you’re following along with our week of workouts schedule, this is really the only one that requires a bunch of jumping around. If you have downstairs neighbors and/or would rather keep your programming low-impact, choose a different total body workout from that linked page.

Here’s the week of workouts so far if you’ve missed any:

Monday: Upper Body Strength Workout with Tabata Finisher (34 Mins)
Tuesday: Lower Body Strength Workout with Tabata Finisher (36 Mins)
Wednesday: Mobility & Stretch (22 Mins)

Be sure to subscribe to my YouTube channel so you never miss a workout!

Bodyweight Training HIIT Workout (26 Mins)

This bodyweight training hiit workout is broken up into three circuits. In each circuit, you’ll cycle through the exercises using an interval structure of 30 seconds work / 15 seconds rest. There are three exercises in the first two circuits, and four in the last circuit.

Between completed circuits, rest for 60 seconds (or longer if needed).

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 – total body

See 1:30 in the above video for a preview of the exercises and how to modify.

Sumo Squat Hop
Surfer Get Ups
Swimmer Heel Squeeze
Plank Jack to Squat Jack

CIRCUIT 2 – lower body

See 12:19 in the above video for a preview of the exercises and how to modify.

Squat Pulse – Squat Hop – Squat Jump
Knee Drive Hop into Side Lunge→ Low Slide into other Side Lunge
Squat Jack to Star Jump

CIRCUIT 3 – upper body/core

See 20:25 in the above video for a preview of the exercises and how to modify.

Mountain Climbers – straight 4, crossbody 4
Rolling Crunches – v up, crunch, v up
Triceps Dip Crab Kicks

Similar Workouts

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

Bodyweight Tabata Workout (19 Mins) – Total body hiit workout using a 20/10 structure. Super sweaty!
30-On-30-Off HIIT Workout (20 Mins) – This bodyweight hiit workout uses an interval structure of 30 seconds on, 30 seconds rest.
Bodyweight HIIT Workout (22 Mins) – Total body, similar structure to today’s.

xo Nicole

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Video, Workouts

Feel-Good Guided Mobility & Stretch (22 Mins)

April 15, 2020 by Nicole Leave a Comment

Feel-Good Guided Mobility & Stretch - This 22-minute guided mobility and stretching flow is great for injury prevention and feeling your best. #mobility #stretching #fitness #workoutvideo

Mobility training is so important for injury prevention and feeling your best—not just during workouts, but everyday life. My body feels SO MUCH BETTER when I consistently spend time on it. This 22-minute guided mobility and stretching video is part of the week of home workouts schedule I’m sharing this week. Enjoy!

Guided Mobility & Stretch Routine

In this guided mobility and stretching routine, there will be instances where we hold a position, but the focus is more on movement than static stretches. We’ll slowly flow through the movements, mobilizing the spine, shoulders and hips.

This video can be done on easy or recovery days if you just want to move your body a bit. It also makes for a great break in the work day if you’ve been sitting at a desk for hours and need a little movement. Parts of it can also be used as a warm up or cool down before/after a workout.

If you’re using it as a warm up, just keep in mind that I generally don’t recommend static stretching before a workout. (Videos specifically designed with warming up in mind can be found here and here.)

Keep in mind that I am not a yoga instructor and not trying to teach a yoga class in this video. Yes, some of the movements will be those you’d recognize in a yoga class, but I’m cueing from a Personal Training and Pilates background, not a yoga background. 🙂