Full Body — Page 2

Pilates Slide Class (55 Mins) – Mat & Slider Work

December 7, 2020 by Nicole Leave a Comment

Pilates Slide Class (55 Mins) - Bodyweight Mat Work & Slider Work - This 55-minute total body Pilates Slide class is a mix between a home megaformer class and a Pilates mat class. We'll focus on one muscle group at a time, flowing from one sequence to the next. Free workout video available on YouTube! #pilates #pilatesslide #homeworkout #sliderworkout

I’m so excited for you all to try this Pilates Slide class!!! It’s a combination of my years of experience teaching group megaformer classes and my Pilates mat training. I’ve wanted to put together classes like this for a while, and have been (im)patiently waiting to complete my Mat course before doing so.

If you enjoyed the Sculpt & Slide class I shared in the spring, you’ll love this. It’s similar but without the light weights, and a little more of a Pilates feel. Also I will have Pilates Slide classes that incorporate light hand weights, resistance bands, and other props in the future. I wanted to start with a towel/slider-only class though so that everyone can try it, regardless of access to equipment.

Pilates Slide Class – Towel/Slider Only

EQUIPMENT NEEDED

Towel/slider – paper plates work on carpet, but I would still have a dish towel on hand for knee padding

Pilates Slide classes mix Mat Pilates work with sliding sequences inspired by the megaformer. Class is a continuous flow, but we’ll generally focus on one muscle group as a time as we move from sequence to sequence.

Roadmap of class:

Warm Up
Core mat work
Sliding plank/upper body work
Standing sliding lunge work
Side body (outer hips/obliques) mat work
Repeat on other side
Prone work
Cool down

If you love class, you can get access to more Pilates Slide workouts by becoming a Patreon member!

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Sliders, Video, Workouts Tagged With: pilates slide

Functional Circuits Total Body Class – Low Impact, Weights

November 30, 2020 by Nicole Leave a Comment

Functional Circuits Total Body Class (45 Mins) - Low Impact, Weights | In this 45 minute Functional Circuits class, we'll go through three circuits of strength exercises and bodyweight exercises. Full video available for free on YouTube and includes guided warm up and cool down. #lowimpactworkout #homeworkout #workoutvideo #fitness

This Functional Circuits total body class is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes guided warm up and cool down. Some other Functional Circuits classes I’ve shared:

If you enjoy class, I have a bunch more available to Patreon members! For $9.99/month, you get 8-10 additional workout videos every month plus a workout calendar.

Functional Circuits Total Body Class

EQUIPMENT FOR CLASS:

Set of medium weights, I’m using 8 lbs
Single heavy weight, I’m using 20 lbs

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. 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 2 & 3, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, 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.

Workout Breakdown

01:30 Warm Up & Mobility

09:38 Functional Circuits Workout

Circuit 1, medium weights

Rotating Biceps Curls
Hammer Curls with Lunge – Squat Step
Squat Thrust with External Rotation at the Bottom
Shoulder Press, Shaper, Press Up

Circuit 2, heavy weight

Staggered DL – SL DL
Lunge Row x2 – Pulse x2
Lizard to Low Squat to Knee Drive (bodyweight)
SL DL with Arm Reach (bodyweight)

Circuit 3, single medium weight

Boat Sit Up to Balance
Boat Pose Shoulder Press – Twist
Side Plank Rotation – Top Knee Crunch (bodyweight)
Forearm Plank Knee Drives

41:58 Cool Down & Stretch

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Quiet, Video, Workouts Tagged With: functional circuits, low impact workout

Build a Combo Workout Class with Weights (45 Mins)

November 2, 2020 by Nicole 1 Comment

Build a Combo Workout Class with Weights: Total Body, 45 Mins | In Build a Combo classes, we gradually build a sequence of exercises over 2-minute intervals of work. Free workout video is up for all on YouTube. #strengthtraining #workoutclass #fitness #workoutvideo

This total body Build a Combo workout class with weights is 45 minutes long. The video includes a warm up and cool down. If you love class, I have more like it available on Patreon this month. Another using weights (no jumping), and two that are bodyweight-only (one low-impact and one with minimal jumping).

Build a Combo Workout Class with Weights (45 Mins)

EQUIPMENT FOR CLASS:

Single medium weight (I’m using 8-lbs)
Single heavy weight (I’m using a 20-lb kettlebell; you could use a dumbbell, but the high handle of the kettlebell is going to be helpful)

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You rest for 30 seconds before repeating.

Here’s a general breakdown of each combo:

(30 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(30 sec) Movement C

You’ll do each combo twice on the right then twice on the left. There is some jumping in this workout, that we build up to gradually, but I will show you how to modify if you prefer to keep the entire class low impact.

Between each of the three combos 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.

We finish class with a guided cool down and stretch.