Full Body — Page 29

Tabata “Jacks” Workout

January 12, 2016 by Nicole 7 Comments

(1/14/19) This tabata jacks workout was originally posted in 2016 and has since been updated to include a video and better images.

I’ve got a new workout for all you tabata lovers! “Jacks” = jumping, so this one will get your heart rate up. All you’ll need is a weight, and even that could be worked around if you don’t have access to equipment.

Tabata “Jacks” Workout

Equipment I Used:

Medium weight (I used an 8-lb dumbbell)
Exercise mat
Gymboss Interval Timer (no need for one if you’re following along with the video!)

A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest (so a total of 4 minutes long). In this workout, you’ll be alternating between two exercises for each tabata. When you finish one, rest 60 seconds and then move onto the next tabata set. In total, this workout will take you 19 minutes (including rest) to complete.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. If you want a guided warm up, check out this video of mine.

Tabata Workout Breakdown

Tabata #1

See 1:47 in the above video for a demonstration of the exercises.

Jumping Jack Press – Holding the weight, you’ll do jumping jacks while alternating between a chest press and an overhead press.
Truck Driver Hold – Holding a low squat, extend the weight out at chest height and twist it.

Tabata #2

See 6:14 in the above video for a demonstration of the exercises.

Push Up Jacks – Feet jump wide as you lower, feet jump back to center as you press up.
Star to Suitcase Crunch – Start in a hollow hold with arms and legs spread and as you sit up, bring elbows to knees.

Tabata #3

See 11:00 in the above video for a demonstration of the exercises.

Squat Jacks with Scoop – Weight is at center when feet are wide and then scoop it to the side like you’re paddling a canoe when feet hop narrow.
Lunge Stomps – (Optional) hold weight at shoulders as you push off your front leg. Hold it in back and not under your chin so you don’t accidentally hit yourself in the chin with it. Alternate legs each round.

Tabata #4

See 15:49 in the above video for a demonstration of the exercises.

Forearm Plank Jacks – In a plank, jack feet wide and narrow. To modify for your shoulders, do these in a high plank position instead.
Burpees – Option to do any version of burpees you’d like. I chose not to add the push up at the bottom.

WEARING | K-Deer leggings (the shade of blue I’m wearing isn’t available but I’ve linked to a similar color) // New Balance tank

Any requests for workout structure/equipment/target area? I’m creating some new ones to shoot next week and would love to hear from you!

xo Nicole

Outfit and equipment links are affiliate.

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

Full-Body HIIT Workout with Buy-In

August 3, 2015 by Nicole 5 Comments

*This blog post was originally published in 2015. It was updated in 2018 with a video*

Hello from Martha’s Vineyard! I had a fun weekend here with a bunch of my friends visiting, and now that they’ve all gone back to the city, I still have a few days on island to just relax with my family and catch up with my high school friends. I’m getting so nostalgic for the days in college when I’d get to spend the entire summer here! Gah what a life.

Full-Body HIIT Workout with Buy-In

Equipment I Used:

A 10-lb dumbbell (you could also use a medicine ball)
Gymboss Interval Timer
Exercise mat

Set a timer for 16 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises four times (45 seconds of exercise 1, rest 15 seconds, 45 seconds of exercise 2, rest 15, etc., etc.) Before you can do the circuit, however, you’ve got a 2-minute “buy-in”: 60 seconds of burpees followed by a 60-second forearm plank. Think of it as a warm-up/pre-workout.

BUY IN

60 seconds of each

Burpees | Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.

Forearm Plank

INTERVAL CIRCUIT

Go through the four exercises four times: 45 seconds of work / 15 seconds of rest

Truck Drivers | Start by squatting down, weight in your heels, hips down and back, core engaged and chest open. Hold a dumbbell on the ends, palms facing in towards each other, and extend arms straight in front of you at chest height. You’re going to maintain this position the entire duration of the exercise. From here, you’re just going to rotate the weight in your hands, tipping one end up and then the other, as if your hand were on a steering wheel (hence the exercise name). Try not to bend the arms or let them drop below chest height as you rotate them back and forth.

Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on their board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

Front Lunge with Torso Twist | Start standing holding a dumbbell in both hands at chest height, arms held straight in front of you. To make sure you have proper form, roll your shoulder cage back and down before you start the exercise. From there, lunge forward, stepping your right foot in front of you as you bend both knees to opposing 90-degree angles. Holding this low lunge, twist your torso 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 pushing off that front right foot to return back up to standing. Repeat, this time stepping forward on your left foot and twisting to the left. Continue alternating legs.

Twisted Push Up with Top Crunch | From the waist up, you’ll be in a push up position: hands on the ground a little wider than shoulder width apart, chest square to the ground. From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. It’s important that the twist is from the waist; you want equal weight in both hands. From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. At the top, crunch your top left knee in towards the left shoulder; set it back straight on top of the right foot; and go down into your next twisted push up.

Beginners: modify by doing this from your knees (still twist the low body, left knee stacked on top of right knee) and omit the top crunch. Alternate side each round: So the first time you get to this exercise, spend the entire 45 seconds on the right; the second time on the left. In total, you spend two intervals on each side.

WEARING IN POST | tank & shorts: Fabletics // bra: c/o Reebok (old – this from New Balance is similar) // sneakers: Nike (old, shop current here)

WEARING IN VIDEO | leggings & bra top: Outdoor Voices (<– get $20 off your first order of $100+ using that link) // sneakers: adidas

I shot this workout in Breather’s Gloucester Street room. You can get your first hour of Breather free when you use the code PUMPIRON.

Enjoy your day!

xo Nicole

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

Sweaty HIIT Circuit Workout

May 4, 2015 by Nicole 9 Comments

This sweaty hiit circuit workout was originally posted back in 2015 and has since been updated with a video. The video can give you either a 10-minute workout or a 20-minute workout (just repeat it twice). If you’re using this as a finisher to a weight lifting session or other strength workout, 10 minutes will probably be plenty long, especially since the intervals are long.

Sweaty HIIT Circuit Workout

Equipment I Used:

Set of medium dumbbells (optional—you can do the workout without them) – I’m using 10-lb weights
Exercise mat
Interval timer if you’re not following along with the video

If you’re not following along with the video, set an interval timer for 10 (or 20) rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the circuit of five exercises twice. During the 45-second work interval, your goal is to get in as many reps as possible without sacrificing proper form.

Make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a 5-minute warm up you can do if you’re looking for a guide. In the above video, I’ll show you options for modifying all the exercises.

Sweaty HIIT Circuit Workout - this 10 or 20-minute HIIT circuit makes for the perfect workout finisher! #hiit #workout #workoutfinisher #workoutvideo

Exercise Breakdown

See 01:51 in the above video for demonstrations and modification options of each exercise in this hiit circuit workout.

Squat Thrust – Squat Jump | Holding the weights at your shoulders, do a squat thrust (shoulder press at the top) and then a squat jump, keeping the weights at your shoulders. If you’re uncomfortable jumping with weights, either do this bodyweight or take out the jumps.

Spiderman Mountain Climbers | This is like a regular mountain climber, but you bring your foot to the outside of your hand and then jump and switch. If you have tight hips, try elevating your hands on yoga blocks for this one.

Burpees | Your choice—you can do chest-to-floor burpees as I do in the video or push-up burpees like I do in the pictorial. Try to add one of these upper body components to it unless you’re purposely modifying.

Jump Lunge x3 to Knee Up | Do three jump lunges then bring your back knee up to your chest as you stand. Doing three will ensure that you’re alternating the knee up side each time.

Hot Feet to Sprawl | Start with hot feet, which is essentially running in place in a semi-squat. When you hear a beep in the video, bring your hands to the floor, jumping into a plank then quickly back into your low stance for hot feet. If you’re not following along with the video, just sprawl every 5-10 seconds.