Full Body — Page 27

20-Minute Total Body Circuit Workout with Dumbbells

January 18, 2017 by Nicole 5 Comments

All I’ve been posting lately is workouts! I’ll get some variety on here ASAP but for anyone not feeling the pyramid superset workouts I’ve been posting each Monday, I wanted to throw another structure into the mix. This workout will be as hard as you make it (depends on how heavy you go with the weights) so it’s great for most fitness levels.

20-Minute Total Body Circuit Workout with Dumbbells

Equipment I Used

Set of 10-lb dumbbells
Interval timer
Exercise mat (I use this reversible mat from Gaiam–great for strength/cardio workouts but not grippy enough for yoga in my opinion)

Set an interval timer for 20 rounds of 45 seconds work / 15 seconds rest. You’ll go through the following circuit of exercises four times. Focus on one side (right/left) each time through the circuit. In other words, do all the one-sided exercises on the right then left then right then left.

Single-Leg Squat | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsy lunge.” Start standing on your right leg holding the weight in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the weight lightly taps the ground (or hovers) and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.

Single-Arm Burpee with Thrust | Start standing with one dumbbell in your right hand at your shoulder and the other hand behind your back (you won’t use it at all). Squat down. Bring the dumbbell to the floor. Jump your feet back into a single-arm plank. Jump the feet back up, bring the weight to your shoulder and then stand up, thrusting the weight up overhead as you do.

Squat Jump-Jacks | Start in a low squat position with feet a little wider than hips width apart. Staying low in the squat, jump your feet in together and then back out wide. From there, do a squat jump, straightening your legs as you jump straight up in the air and then landing softly back down in your starting position.

Thread the Needle Plank to Side Plank Rotation | Start in a plank position with hands underneath shoulders, right hand gripping the dumbbell. Once you start the movement, you won’t return to this position (dumbbell won’t touch floor again). Rotate your body open to the right, dropping your heels so that you’re on the edges of your feet in a staggered side plank position. As you do reach the dumbbell up to the ceiling. Twist back to center plank, rolling back to the balls of your feet and squaring your hips as you wrap the dumbbell through the space between the floor and your chest, reaching it across your body to the left side of the room (like you’re giving yourself a one-arm hug). Reverse the movement, rotating back open into side plank, extending the weight back up to the ceiling.

This one will work both sides of your obliques (right as you twist through center threading the needle), left as you twist open and support your bottom sidebody. I always feel it more in the side holding the weight though.

Curl to Press in Lunge | Start in a low lunge position, right foot forward, ball of the left foot planted behind you (you want your back knee bent, too). Hold a weight in each hand down by your sides. From here, do a biceps curl, rotating the palms towards your body as you curl them up to your shoulders. Then do a shoulder press, rotating the weights as you press them above your head so that palms face forward. As you do the shoulder press, straighten your legs, rising out of your low lunge. Reverse the movement back down to starting position.

WEARING | Mindfulness cropped leggings c/o Aurum // H&M crop tee (old but American Apparel has a similar one) // Nike TR Flex Supreme sneakers

If you haven’t already, make sure to subscribe to me on YouTube so you won’t miss any workouts! 🙂

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

12-Minute Full-Body Slider Workout (+Giveaway!)

October 12, 2016 by Nicole 4 Comments

I have a challenging workout for you guys today (my legs were quivering by the end!) and a giveaway to reward you for your efforts. 🙂

I’ve teamed up with daniel glass on today’s post and one lucky winner will get one of their super cute glass water bottles. They come in a bunch of different fun colors and are BPA-free, which is so important. The colorful silicon sleeve that’s wrapped around the glass makes the bottle easy to grip during sweaty workouts.

So yes, there are lots of other BPA-free glass water bottles out there, but what got me excited to work with daniel glass is that the company donates 10% of its proceeds to ocean pollution clean-up charities. I love it when companies give back!

Enter to win. If you win you’ll get to pick out the water bottle color of your choice. You’ll notice they all have fun names–I had to go with Fuchsia AF because “AF” is my favorite unit of measurement. 😉 The below link will bring you to the entry page. You’ll just need to enter in an email address so that daniel glass can contact you (so to be clear, I’m not collecting your email address, DG is).

ENTER TO WIN

The winner will be chosen October 31st.

Alright now that we’ve covered hydration, it’s time to get your game face on for today’s workout …

12-Minute Full-Body Slider Workout

Equipment I Used

Sliders (dish towel works for hardwood floors and paper plates work on carpet)

This workout flows one move right into the next–it’s short, but it is continuous work with the exception of a 30-second breather in the middle. Think of the sequence as being broken up into three progressions. With the progressions, we add in moves every 30 seconds, building up a combo, and then take away moves in a similar fashion. Writing out the description makes it sound confusing so I’d highly recommend just following along with the video or at least watching it before doing the workout on your own–everything will make much more sense! That being said, here’s the general flow:

Lunge Slides –> Lunge Slides + Crunch –> Crunch
Lunge –> Lunge + Swan Dive –> Lunge + Swan Dive + Single Leg Bear –> Swan Dive + Single Leg Bear –> Single Leg Bear
Twisted Push Ups –> Twisted Push Ups + Thread the Needle Pike –> Thread the Needle Pike

This workout is no joke–I was trembling getting through the second side. That being said, if you need to take more breaks, just pause the video occasionally. Listen to your body–remember there’s a difference between hurts so good and hurts. As with any workout, make sure to warm up beforehand.

WEARING | Movement Intuition Leggings by Free People c/o Shopbop // Nike Sports bra (old but this bra top is similar) // Adidas neo sneakers (also love these similar all-white sneakers from Nike)

Let me know how it goes if you try this workout! Were your legs burning as much as mine were?? And good luck to everyone entering the giveaway!

This post was sponsored by daniel glass. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible. 🙂

Filed Under: Bodyweight, Btone, Full Body, Giveaways & Discounts, Household Objects, Sliders, Video, Workouts

10 or 20-Minute Med Ball Full-Body Circuit Workout

August 30, 2016 by Nicole 2 Comments

I’ve got a full-body workout for you today that will take 10 or 20 minutes to complete, depending on how much time you have. I originally planned this as a 20-minute circuit and then got a request for a 10-minute workout and figured I’d let you guys decide! If you’re following along with the video, just go through it twice for the 20 minutes.

I’m using a medicine ball but all the exercises could be done with just your bodyweight or a dumbbell/sandbag so don’t let the equipment throw you off–improvise as needed!

Med Ball Full-Body Circuit Workout

Equipment I Used:

Medicine ball (I’m using a 6-lb ball because it’s all I have at home but it’s a bit too light for me — hope that helps you guage what weight is best for you!)
Interval timer

Set an interval timer for 10 or 20 rounds of 45 seconds of work and 15 seconds of rest. There are five exercises in the circuit and you’ll go through them two or four times. So here’s what it looks like:

45 sec exercise 1
15 sec rest
45 sec exercise 2
15 sec rest

And so on and so on for the 10 or 20 minutes.

Soccer Drill | This is kinda like high knees. Run in place, lifting the feet in front of you one at a time and tapping the medicine ball. These should get your heart rate up so keep it quick! Try to make contact with the ball every time without kicking it–little love taps. It’s harder to actually touch the ball than it is to just hover the foot over it.

Jump Lunge to Torso Twist | Start in a lunge position holding the med ball in both hands at chest height, arms held straight in front of you. Both knees should be bent to opposing 90-degree angles. Holding this low lunge, twist your torso to the right or left (if right foot is in front, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and bringing the med ball in tight to your chest. Do a jump lunge, landing with the opposite foot in front. Repeat.

Chest-to-Floor Burpees with Lateral Hop over Ball | This is a traditional chest-to-floor burpee but instead of jumping straight up with arms overhead at the top, you jump laterally (to the side) over the medicine ball. So one burpee to the right of the ball, one burpee to the left of the ball, hopping side to side.

V-Up Crunch Spreads | Start on your back with arms stretched overhead holding the med ball at a hover and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, lifting your legs straight up and separating them out wide as you bring the med ball overhead and through the legs. Lower back down to starting position. If possible, your feet and the med ball should never touch the ground between reps.

Squat Slam Stops | Start standing holding the medicine ball overhead. From here, you’re going to explosively drop down into a low squat as you swing the med ball down in front of your body as if you were going to slam it on the floor. You want to build momentum as you do this so really put some oomph into it. Just as the med ball is nearing the floor, stop the movement, catching it hovering over the floor, arms extended out in front of you. Pause in this low position and then just as explosively power back up to the starting position, pressing through your heels to stand as you swoop the med ball back overhead.

The more power you use to swing the ball down, the harder your muscles will have to work to stop the momentum. If you’re a beginner, start with a slow motion and work your way to a more explosive downward swing.