Full Body — Page 4

Functional Circuits Class (38 Mins) – Weights 3×3

September 7, 2020 by Nicole Leave a Comment

Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

I’ve got another Functional Circuits class for you! In this one, we will incorporate some jumping. It’s only on the last exercise of each circuit, and I’ll give you options for modifying if you’d rather keep the whole class low-impact.

If you enjoy this class, you can get access to more Functional Circuit workouts by becoming a Patreon member. For $9.99/month, you get 6 workout classes on the 1st, plus a workout calendar, plus bonus videos midway through the month.

Functional Circuits Class (38 mins)

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 three exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 90 secs 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

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

Warm Up & Mobility (1:49)

Functional Circuit Work (10:14)

Circuit 1 – heavy weight

Hinge to Squat
Squat Cleans
Squat Hop, Squat Jump

Circuit 2 – medium weight

Curl to Press Hip Hinge
Low Biceps Curl Lunge – Squat
Lunge Hop – Knee Drive

Circuit 3 – medium weight

Boat Pose Shoulder Press – Twist
Renegade Row – Crossbody Crunch
Chest-to-Floor Burpees

Cool Down & Stretch (40:17)

For those interested, I shared another Functional Circuits class last month that was bodyweight-only and all low-impact. If you want more information on Patreon, check out this post.

xo Nicole

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

Circuit + Tabata Class (60 Mins) – Resistance Band

August 31, 2020 by Nicole 1 Comment

In tomorrow’s September drop of Patreon classes, there will be three Circuit + Tabata classes — another using a resistance band, one using weights, and one that’s bodyweight only. Get yourself ready (and excited??) by checking out this class, up for free now on YouTube.

For those interested in becoming a Patreon member, you can get all the info you need here. Important: If interested in joining, wait to become a member until tomorrow. Patreon charges you upon sign up, and then on the 1st of every month moving forward. I don’t want you to be charged today and then again tomorrow on the 1st!

Circuit + Tabata Class (60 Mins) – Resistance Band

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 four exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. We’ll be doing some unilateral work in the circuits today, so you’ll complete two sets on the right then two sets of the circuit on the left.

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.

Workout Breakdown

See the times in the above video to jump to that portion of the class.

Warm Up & Mobility (2:29)

Circuit + Tabata Workout (10:28)

Circuit – Lower Body Focus

Staggered Deadlift
Deadlift Hinge + Split Lunge x2
Low Squat to Low Lunge
Donkey Kick Pulse – Hydrant Pulse

Tabata – Lower Body Focus

Donkey Kicks
180 Squat Jumps

Circuit – Upper Body/Core Focus

Windmill
Crossbody Row
Lateral Extension
Triceps Kickback + Pulse x2

Tabata – Upper Body/Core Focus

Push Ups
Crossbody Mountain Climbers

Cool Down & Stretch (53:52)

You may recognize this class structure from the Studio Pumps (RIP) 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, Resistance Band, Tabata, Video, Workouts Tagged With: Circuit + Tabata Class

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.