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Build a Combo Class (40 Mins) – Total Body, Weights

August 17, 2020 by Nicole 1 Comment

This is a requested remix of a workout I posted years ago on the blog. I called it Dumbbell Progression Workout, but it was really the original “Build a Combo” (what I’ve come to call this structure). I tweaked the format and some of the exercises so it’s not an exact replica of the original workout. The result is this 40-minute Build a Combo class that’s great for all levels. No crazy movements, we’ll just focus on foundational movements, stringing them together to form exercise sequences.

For access to more workouts, become a Patreon member! This particular class structure (Build a Combo) was not part of the August drop, but it will be included in the near future. 🙂

Build a Combo Class (40 Mins)

EQUIPMENT NEEDED:

Set of medium weights – I’m using 8-lb weights but should have gone heavier for the last two combos.

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 four sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You do that three times before moving on to the next sequence. So that’s 6 minutes of continuous work.

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 B + C + D (this changes slightly each combo)

… then start from the top with Movement A.

Between combos, 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

See times in parentheses in the above video to jump to that section.

(01:40) Warm Up & Mobility

(08:33) Build a Combo Workout

Combo 1

Back Lunge (right)
+ Hammer Curl
+ Bent Raise
+ Rotation Open (no back lunge)

Combo 2

Back Lunge (left)
+ Biceps Curl
+ Shoulder Press
+ Shoulder Sweep (no back lunge)

Combo 3

Squat
+ Jump (or step) to Plank
+ Crossbody Mountain Climbers
+ Push Up (no squat or jump to plank)

Combo 4

Glutes Bridge
+ Calf Raise
+ Narrow Press
+ Triceps Press (hold glutes bridge)

(36:28) Cool Down & Stretch

If you like this workout structure, I have a few more:

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Video, Workouts Tagged With: build a combo

Functional Circuits Class – Low Impact, Bodyweight

August 10, 2020 by Nicole 2 Comments

Functional Circuits Class (45 Mins) - Low Impact, Bodyweight - This 45-minute functional circuits class is broken up into three bodyweight circuits. Guided warm up and cool down included. #workoutclass #fitnessclass #lowimpactworkout #bodyweightworkout

“Functional Circuits” is the name I’m now using for the workouts I’ve been posting a bunch of since quarantine started. (3-4 exercises in a circuit, 30 seconds each, rest 30 seconds.) Hopefully it’ll be easier to find them this way!I personally love the format and think you will, too! Today’s functional circuits class is bodyweight only, and is low impact (no jumping exercises).

Warm up and cool down are included for a 45-minute class (it’s 30 mins of circuit work). If you like it, consider becoming a Patreon member! By doing so, you’ll get access to more workout classes. 🙂

Functional Circuits Class (45 Mins)

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

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (2:22)

Functional Circuit Work (10:16)

Circuit 1

SL Hip Hinge + Rotation
Offset Squat Pulse – Sumo Pulse
Lunge, Low Squat, Lunge, Knee Drive
Split Lunge Pulse – DL Hinge

Circuit 2

Calf Raise Squats
Bird-Dog in Bear Plank
Blast Off Push Ups
Prone Heel Squeeze

Circuit 3

Tri Dip x2 Rev Tabletop
Ab Curl Low – High
Kneeling Side Plank Lifts
Side Plank Crunch – Kick

Cool Down & Stretch (40:17)

If you have any questions about this class or Patreon, leave a comment below or send me an email ([email protected]). Again, I’m so appreciative of your support!

xo Nicole

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

HIIT Superset Class (45 Mins) – Bodyweight Only

August 3, 2020 by Nicole 1 Comment

Over the last couple months, I’ve shot a bunch of these HIIT Superset classes for YouTube and Patreon. I personally love the format and think you will, too! Try this bodyweight-only version of the HIIT Superset class, and if you like it, consider becoming a Patreon member.

Your support on Patreon will allow me to continue to create workouts, and to keep them as accessible as possible. I so greatly appreciate you!

HIIT Superset Class

It’s so important to properly prepare your body to do intense, high-impact movements like with HIIT training. So in this class, we spend the first 10 minutes focusing on mobility and gentle cardio to bring the heart rate up. You want to feel good going into the supersets!

The meat of this class is just under 25 minutes of HIIT work. You’ll complete five supersets, with recovery time in between each. I have an Express version of this class that I’ll share with you all soon that is made up of just three supersets (stay tuned!).

We end class with a guided cool down. So in 45 minutes you get a challenging, sweaty HIIT workout, focused mobility work for happy joints, and a feel-good stretch.

HIIT Superset Class (45 Min) – Bodyweight Only

In this hiit superset 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 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

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (2:05)

HIIT Work (13:29)

Calf Raise Low Squat – High
180 Squat Jump

Split Lunge Pulse – Knee Drive
Lunge Hop Small – Explosive

Squat Torso Twist
High Knees

Push Ups
Surfer Get-Ups

Plank Knee Taps
Plank Jacks

Cool Down & Stretch (37:23)

If you have any questions about this class or Patreon, leave a comment below or send me an email ([email protected]). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Video, Workouts Tagged With: hiit superset