Bodyweight — Page 9

Slider Leg Workout Flow (15 Mins)

March 9, 2020 by Nicole Leave a Comment

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

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

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

Full range lunge
Hold for back knee slide
Hold for torso hinge
Full range lunge
Hold for back knee slide
Hold for torso hinge
Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

Full range lunge
Hold for upturned back knee slide
Full range lunge
Hold for upturned back knee slide
Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

Full range tucks
Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

Another 15-minute slider flow focusing on glutes that mixes slider exercises and bodyweight variations.
This lower body slider workout incorporates resistance bands and sliders.
Check out all my other slider workouts from the years.

xo Nicole

Filed Under: Bodyweight, Household Objects, Lower Body, Sliders, Video, Workouts Tagged With: leg workout, slider leg workout, slider workout

No Equipment HIIT Workout (30 On / 30 Off)

February 24, 2020 by Nicole 2 Comments

This no equipment hiit workout will take you 20 minutes to complete. It uses a 30-on-30-off structure, and is inspired by the workouts Natacha Oceane posts on her Instagram account (follow her for awesome workout ideas!).

This one left me totally out of breath—enjoy the challenge! 🙂

No Equipment HIIT Workout

This HIIT workout uses an interval structure of 30 seconds work and 30 seconds rest. The equal rest interval is so that you can really push your hardest during the work intervals. There are five bodyweight exercises in this circuit, and you’ll go through them four times. At the halfway point, you get an extra 60 seconds to recover.

If you’re short on time or newer to interval training, you could opt to go through the circuit just 2-3 times instead.

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

See 01:37 in the above video for a preview of the exercises and how to modify them.

Squat Jack Heel Click
Shoulder Tap Plank Jacks
High Knees
Bottom-Half Burpees
Speed Skater

Similar Workouts

If you liked this no equipment hiit workout, you’ll love these similar ones from the archives:

Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
Bodyweight Tabata Superset Workout – 12 minutes, total body
20-Min Bodyweight Tabata Superset Workout – similar to previous link, but with an extra superset at the end
Bodyweight HIIT Workout – Total body, 22 mins long

xo Nicole

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Video, Workouts Tagged With: bodyweight workout, hiit, hiit workout

Bodyweight Tabata Superset Workout (20 Mins)

January 29, 2020 by Nicole 2 Comments

This bodyweight tabata superset workout will take you 20 minutes to complete. It uses the same structure as the previous two weeks, but no equipment required. If you missed those:

Bodyweight Tabata Superset Workout

This total body tabata superset workout is broken up into four tabatas. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. I’ll give you two exercises that you’ll alternate between.

The first two tabatas are core & upper body focused, and aren’t as intense as the last two tabatas. They aren’t easy, but there isn’t any jumping around, so you’re not going to be as out of breath. You’ll use the standard rest/work tabata structure for them.

The second two tabatas are sweatier. Because I want you to be able to push your hardest during the work intervals, I’ll give you 30 seconds to rest at the halfway point in each one.

Rest for 60 seconds after each completed tabata superest.

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: