At-Home Quiet Workout – No Equipment

March 20, 2020 by 2 Comments
At-Home Quiet Workout - No Equipment - This 23-minute total body workout is perfect for nap time or if you have downstairs neighbors. #quietworkout #workoutathome #athomeworkout #bodyweighttraining

This week I’ve done a couple IG Live workouts, and I wanted to share one here for anyone who wasn’t able to tune in in real time. We did this quiet workout (no jumping!) on Tuesday. It’s quick (23 minutes) but challenging.

I’m going to continue these live workouts, and will try to add more than one workout video a week to my YouTube channel. It’s important that we all take the spread of coronavirus seriously, and that means more time at home. My hope is that the IG Live workouts give you a taste of that group fitness class you may be missing, right in your living room. Stay safe, everyone!

Quiet Workout – No Equipment Needed

This quiet workout is broken up into three circuits. In each circuit, you’ll go through three exercises back to back, for 30 seconds each. You then rest for 30 seconds before repeating.

In circuits 1 & 2, you’ll be alternating right/left. You’ll do four sets, completing the circuits twice on each side. In circuit 3, you’ll just go through it three 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:

At-Home Quiet Workout - No Equipment - This 23-minute total body workout is perfect for nap time or if you have downstairs neighbors. #quietworkout #workoutathome #athomeworkout #bodyweighttraining

Workout Breakdown

Circuit 1

See 1:47 in the above video for a preview of the exercises.

  • Lunge Pulse – DL Hinge
  • SL Bear Plank to Down Dog
  • Back Lunge – Curtsy – Back Lunge – Knee Drive

Circuit 2

See 10:18 in the above video for a preview of the exercises.

  • SA March to Crossbody Crunch
  • Side Plank Top Crunch + Kick
  • Crunch Low – Crunch High

Circuit 3

See 18:52 in the above video for a preview of the exercises.

  • Crab Kick + Triceps Dips x2
  • Squat to Obliques Twist
  • Squat Pulse

Similar Workouts

If you love this at-home quiet workout, check out these similar workouts:

xo Nicole

Filed Under: Bodyweight, Circuit, Full Body, Quiet, Video, Workouts Tagged With:

Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by Leave a Comment
Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Today’s upper body and core workout is the follow-up to last week’s lower body version. It uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Upper Body and Core

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 1:45 in above video.

  • Clapping Sit-Ups
  • Side Plank Hip Dips to Top Crunch
  • Triceps Dips Crab Kicks
  • Leg Drop + Spread
  • SA March to Push Up

TABATA

For a demonstration of the exercises and how to modify, see 20:27 in above video.

  • Offset Plank Jacks (alternate right / left each interval)
  • Chest-Down Sprawl

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

This is the last workout video shot in my old apartment, so get ready for a lil’ change of scenery next week.

xo Nicole

Filed Under: Abs, Bodyweight, Circuit, Interval Training, Studio Pumps, Tabata, Upper Body, Video, Workouts

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by 1 Comment
Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Lower Body

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

  • Sumo Squat with Heel Raise
  • Alternating Surrender Knee Drives
  • Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
  • Sprinter Hop to Front Kick (alternate right / left each set)
  • Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

  • Curtsy Hop Knee Drive Hop (alternate right / left each interval)
  • Squat Jack – Squat Jump

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole

Filed Under: Bodyweight, Circuit, Interval Training, Lower Body, Studio Pumps, Tabata, Video, Workouts
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