Functional Circuits Low Impact Class (31 Mins)

October 26, 2020 by 1 Comment
Functional Circuits Low Impact Class (31 Mins) - Bodyweight | In this total body, low impact workout class, we'll complete two circuits and incorporate exercises that challenge balance and stability. Warm up and cool down included. Video up on YouTube! #workoutvideo #lowimpactworkout #bodyweighttraining

This Functional Circuits low impact class is just about 30 minutes long. I got a request for a workout incorporating some balance work, so we’ll gradually build up to that throughout the two circuits.

If you love it, I have a bunch more Functional Circuits classes available to Patreon members!

Functional Circuits Low Impact Class

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.

We’ll do some unilateral work so we’ll complete 4 sets of the circuits, twice on the right and twice on the left.

Between circuits, 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.

Functional Circuits Low Impact Class (31 Mins) - Bodyweight | In this total body, low impact workout class, we'll complete two circuits and incorporate exercises that challenge balance and stability. Warm up and cool down included. Video up on YouTube! #workoutvideo #lowimpactworkout #bodyweighttraining

Workout Breakdown

See times in the above video to jump to that part.

(01:08) Warm Up & Mobility

(06:39) Functional Circuits Workout

Circuit 1

  • Modified Side Plank Lift + Kick
  • Modified Side Plank Hold with Leg Lift
  • Side Plank Adduction
  • Twisted Push Up to Hip Slide

Circuit 2

  • Side Lunge to Calf Raise
  • Skater Step x2 Knee Drive
  • SL Deadlift to Knee Drive
  • SL Deadlift Kicks with Rev Fly

(28:00) Cool Down & Stretch

If you like this class, I have another Functional Circuits class on YouTube that’s also bodyweight only and low impact. And for more, check out Patreon!

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Video, Workouts

30 On / 30 Off Kettlebell HIIT Workout (37 Min Class)

October 12, 2020 by 1 Comment
30 On / 30 Off Kettlebell HIIT Class - This free hiit workout class video includes warm up and cool down. Total body and all you need is a kettlebell. Interval structure is 30 seconds on / 30 seconds off. #kettlebell #hiit #workout

On Patreon this month, I released a bunch of HIIT workout classes that use the 30 seconds on – 30 seconds off structure. One is bodyweight only, and two others incorporate dumbbells. Up for all on YouTube is this version, a kettlebell hiit class that will take you 37 minutes, including warm up and cool down. Become a Patreon member to get access to the rest! 🙂

30 On / 30 Off Kettlebell HIIT Workout Class

Link to equipment is affiliate.

EQUIPMENT NEEDED FOR CLASS:

  • Kettlebell (I’m using a 20-lb kb but wish I had a heavier one for swings)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our 30 on / 30 off HIIT work. You’ll get five exercises and complete four sets of them, using an interval structure of 30 seconds of work / 30 seconds of rest.

If the 30 seconds is not enough recovery time, pause the video and take more time as needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

30 On / 30 Off Kettlebell HIIT Class - This free hiit workout class video includes warm up and cool down. Total body and all you need is a kettlebell. Interval structure is 30 seconds on / 30 seconds off. #kettlebell #hiit #workout

Workout Breakdown

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

(01:14) Warm Up & Mobility

(10:23) Preview of Exercises

(12:17) HIIT Workout

  • High Pull – Squat Jump
  • Split Lunge Row – Lunge Hop
  • Standing Side Bend – Back Lunge
  • KB Swings
  • Bear Plank Up-and-Over Hops

(32:11) Cool Down & Stretch

If you like this kettlebell hiit class, check out these similar workouts:

xo Nicole

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

Circuit + Tabata Workout Class (57 Mins) – Weights

September 14, 2020 by 1 Comment
Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

These Circuit + Tabata classes are versatile. Short on time or want to focus on a specific muscle group? Just do the first half (lower body focus) or second half (upper body/core focus) of the class. Want to keep your workout low-impact? Skip the tabatas and just do the two strength circuits. Today’s Circuit + Tabata workout class can work for everyone.

If you missed it, I shared another of these classes using resistance bands a couple weeks ago. And if you want access to more, you can become a Patreon member! For $9.99/month, you get six additional workout classes plus unlimited access to the previous months’ classes. I provide a monthly workout calendar as well for anyone looking for guidance.

Circuit + Tabata Workout Class – Weights

EQUIPMENT NEEDED:

Above links are affiliate.

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some light cardio toward the end to gradually bring the heart rate up. We then move onto our circuit + tabata work. The first half of class will be lower body focused, while the second half will have more of an upper body and core focus. In each of the halves, you’ll do a strength circuit and a tabata.

In each circuit, you’ll preform five exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. You’ll complete three sets of the circuit.

In each tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.

Between each section of class, 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 60-second burpee challenge followed by a guided cool down and stretch.

Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

Workout Breakdown

02:17 Warm Up & Mobility

10:48 Circuit + Tabata Workout Circuit – Lower Body Focus

  • Squat + Pulse
  • Deadlift
  • Squat Thrust + Curtsy Right
  • Squat Thrust + Curtsy Left
  • High Pull – Jump Squat

Tabata – Lower Body Focus

  • Side Lunge Knee Drive Hop
  • Squat Jack Squat Jump Heel Click

Circuit – Upper Body/Core Focus

  • Hammer Curl, Lateral Rotation, Lateral Extension
  • Arnold Press
  • Row, Overhead Raise
  • Truck Driver
  • Plank Pull-through

Tabata – Upper Body/Core Focus

  • Crab Kick Triceps Dips
  • Full-body Crunch

52:39 Cool Down & Stretch

You may recognize this class structure from the Studio Pumps class pack I dropped a couple years ago. While Studio Pumps may be no more, I love the classes and wanted to create some new ones for Patreon. 🙂

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Tabata, Video, Workouts
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