Full Body

Strength + Plyo Workout Pyramid (45 Min Class)

January 4, 2021 by Nicole Leave a Comment

Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. Each time through the circuit, the interval length gets shorter in a pyramid structure.

And you know the drill! If you want more classes like this, they’re available to Patreon members. 🙂

Strength + Plyo Workout Class

EQUIPMENT FOR CLASS:

Set of medium weights (I’m alternating between a set of 10 lbs and 8 lbs, but “medium” could be anything from 5-20lbs depending on the person)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement to build some heat. We then move onto our strength and plyo pyramids. In each of the two pyramids, you’ll preform five exercises. The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each.

You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

There is some (minimal) jumping throughout class. Low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Workout Breakdown

01:33 Warm Up & Mobility

10:03 Strength + Plyo Pyramid Workout

Pyramid 1

Rev Fly, Row Kickback
Overhead Raise R/L, Bear Plank Row R/L
Inchworm Push Up to Squat Jump
Curtsy Lunge, Knee Drive, Squat
Skater SL Hop

Pyramid 2

Shoulder Sweep, Press, Shaper
Press Jacks x2 Lunge Press R/L
(RIGHT) Torso Twist, Squat Step
(LEFT)
Tick Tock Lunges, Jump Lunge

41:55 Cool Down & Stretch

Filed Under: Full Body, Hand Weights/Dumbbells, Pyramid, Video, Workouts

Single Dumbbell HIIT Superset Workout (35 Min Class)

December 21, 2020 by Nicole Leave a Comment

Links to workout equipment are affiliate.

I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!

If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.

Single Dumbbell HIIT Superset Class

EQUIPMENT NEEDED

Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed (low-impact modifications will be shown).

We finish class with a guided cool down and stretch.

Workout Breakdown

01:48 Warm Up & Mobility

08:11 Single Dumbbell HIIT Workout

—Squat hold with truck driver
—Star squat jumps

—Split lunge pulse with press
—Jump lunges

—Woodchopper swing
—High knees

—Boat pose shoulder press
—V-ups (bent knees)

—Push up with weight pull
—Surfer get ups

30:43 Cool Down & Stretch

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Superset, Video, Workouts Tagged With: hiit superset

Functional Resistance Band Circuits Class (43 Mins)

December 14, 2020 by Nicole 1 Comment

Functional Resistance Band Circuits Workout Class (43 Mins) - This workout is broken up into three circuits using a resistance band loop. Total body workout with warm up and cool down included. Free video is up for all on YouTube! #resistanceband #bandworkout #circuitworkout

This functional resistance band circuits workout is broken up into three sections. There is minimal jumping, and if you want to keep the entire class low-impact, I’ll be showing modifications on the screen in the below video.

I have a few more Functional Circuits classes available for free on the site and channel:

(31 Mins) Functional Circuits Class – Bodyweight, Low Impact
(38 Mins) Functional Circuits Class – Weights
(45 Mins) Functional – Low Impact, Bodyweight

And if you want access to lots more, you can become a Patreon member!

Functional Resistance Band Circuits Class

EQUIPMENT NEEDED:

Resistance band loop – I’m using a light band for the first circuit and a medium band for the second and third circuits.

In this class, we start with a guided warm up, focusing on mobility and dynamic movement/light cardio. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

In Circuits 1 & 2, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 3, we’ll complete 3 sets.

Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

There is minimal jumping throughout class and low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.