Full Body — Page 17

Total Body Pyramid Workout (15 Mins)

November 11, 2019 by Nicole Leave a Comment

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

I’ve got the fourth and final 15-minute pyramid workout in the series for you today! In addition to this total body pyramid workout, try the more targeted ones:

Lower Body Pyramid Workout
Upper Body Pyramid Workout (oh man this one CHALLENGED me)
Core Pyramid Workout

Total Body Pyramid Workout

EQUIPMENT I USED:

A set of medium dumbbells (I’m using 10-lb weights)
A kettlebell – whatever weight you normally swing (I’m using a 20-lb kettlebell because it’s all I have, but should have gone heavier)

This total body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

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

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

Squat Thrust x2 (2:01)
High Pull – Squat Jump (3:09)
Front Lunge to Torso Twist (4:48)
Kettlebell Swings (7:03)
Breakdancer Kick-throughs (9:55)
Burpees (13:21)

I’ve gotten some comments on YouTube and Instagram from people who went up and down the pyramid. If you’re looking for a longer workout, give that a go! Once you reach the sequence of six exercises, you’d then work your way back down the pyramid (5, 4, 3, 2, 1). I’m out of breath just thinking about it … 😉

I’m done with pyramid workouts for a while, so let me know in the comments if you have requests for the next workout structure!

xo Nicole

Filed Under: Full Body, Pyramid, Video, Workouts

15-Min HIIT Circuit Workout

August 20, 2019 by Nicole Leave a Comment

This quick hiit circuit workout will take you 15 minutes to complete. If you’re looking for something longer, just repeat it twice. It uses the same format (only truncated and without the boxing) as one of my favorite classes in Boston—Train 360 at Everybody Fights.

Also, before someone points it out in the comments: Yes, I spelled “skier” wrong in the video and pictorial. Just throwing in extra I’s to keep y’all on your toes. 😉

15-Min HIIT Circuit Workout

EQUIPMENT I USED:

Set of medium dumbbells (5-15 lbs depending on fitness level; I’m using 10’s and 12’s). If available, I might suggest having two sets on hand so you can go heavier for some exercises and lighter for others if needed.
Set of sliders (dish towels work well on hardwood floors). If you don’t have slider available, do regular mountain climbers instead.

In this workout, you stay on each exercise for two and a half minutes before moving onto the next exercise. We’ll use an interval structure of 30 seconds of work 10 seconds of rest x4. Rest for 30 seconds in between exercises.

As with all workouts, make sure you’re properly warmed up beforehand. I have a couple guided options you can do:

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

Always listen to your body, modifying or stopping as needed. Before each exercise, I’ll demo and show you options for modifying if you need low-impact or easier versions.

Workout Breakdown

See times in the above hiit circuit video for a demo of the exercise and how to modify.

Push Press Jumping Jacks (01:51)
Squat to Back Lunge Press (05:06) – alternate sides
Skier Swings (08:14)
Wax-On-Wax-Off Mountain Climbers (11:17)
Bear Plank to Squat Hop (14:23)

I’ve been out of town a lot this summer and will be moving into a new apartment next week, so thanks for your continued patience with the inconsistency of workout videos!

xo Nicole

Filed Under: Circuit, Full Body, Interval Training, Video, Workouts

12-Min Kettlebell HIIT Workout

July 8, 2019 by Nicole 1 Comment

I’ve got a quick but intense workout for you this week! All you’ll need is a kettlebell, but you could make do with a dumbbell. (If you go that route, you might need a step bench to place it on to make it easier to grab.) This total-body kettlebell hiit workout will take you 12 minutes to complete.

In the preview of the exercises, I’ll show you how to make them all low(er) impact. So if you need to eliminate jumping for noise or joint purposes, I gotchu. 🙂

12-Min Kettlebell HIIT Workout

EQUIPMENT I USED

20-lb kettlebell – Choose a weight that is medium-heavy for you. Always best to start lighter, get the movement pattern and form down, and then challenge yourself by adding weight.

Set an interval timer (or just follow along with the video) for 12 rounds of 30 seconds of work and 15 seconds of rest. There are four exercises in this workout, and you’ll cycle through them four times. If you follow along with the video, I give you 30 seconds of rest at the halfway point instead of 15.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel you can choose from (or do your own):

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

Workout Breakdown

See 1:53 in the above video for a preview of the exercises and how to modify them.

Alternating High Pull to (Bodyweight) Squat Jump
Split Lunge Row to Lunge Hop – Alternate sides each round
Sprawl to Weighted Squat Hop
Full Body Crunch to Alternating Russian Twist

If you like this kettlebell hiit workout, you should also check out this kettlebell circuit workout. For kettlebell workouts without the accompanying video, check out this page of archives.

xo Nicole

Filed Under: Full Body, Interval Training, Kettlebell, Video, Workouts