Full Body — Page 8

Low Impact Compound Exercises Workout (19 Mins)

May 18, 2020 by Nicole 2 Comments

This low impact compound exercises workout is just under 20 minutes long. All you’ll need is a set of medium weights. It’s total body, with an emphasis on legs, shoulders & biceps. Filming these workouts with Joe working from home has been quite the process these last couple months. And it’s a double whammy when Pickles decides to be a terror. For proof and a little chuckle check out this bloopers video. 🙂

Low Impact Compound Exercises Workout (19 Mins)

Equipment link is affiliate.

EQUIPMENT NEEDED:

Set of medium-light weights – I’m using 8lbs

In total, there are six exercises in this workout (some compound). We’ll start by doing the first three, back to back. We then repeat them on the other side. Then we move on to the final three exercises, again doing them on the right then left. We finish the workout by putting the whole sequence together, doing exercises 1-6 on the right then left. Rest time after each completed sequence is 30 seconds.

This is the general idea:

Exercises 1-3 (2 mins), right & left
Exercises 4-6 (2 mins), right & left
Put it together: Exercises 1-6 (4 mins), right & left

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:49 in the above video for a preview of the exercises. To modify, use lighter weights.

SEQUENCE 1, do on right then left

(30 sec) Biceps Circle Curls
(60 sec) Lunge Curl to Press
(30 sec) Low Lunge Step with Biceps Curl

SEQUENCE 2, do on right then left

(60 sec) Curtsy to Squat Press
(30 sec) Pivoting Low Lunges
(30 sec) Shoulder Press Narrow – Wide

DO SEQUENCE 1+2, do on right then left

Similar Workouts

If you enjoy this low impact compound exercises workout, check out these similar posts:

Build-a-Combo Dumbbell Workout – Build exercises combos, about 15 minutes long.
Quiet Workout with Medium Dumbbells – 25 minutes long, low impact, total body.
15-Min Interval Workout (No Jumping) – Another low-impact option with medium weights.

xo Nicole

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

Total Body Strength Circuit with 1 Heavy Weight

May 11, 2020 by Nicole Leave a Comment

Today’s total body strength circuit will require a single heavy weight (kettlebell OR dumbbell will work). There’s no jumping, so it’s quiet and apartment-friendly. And my matching short & top set is from Fabletics for anyone who cares. Do I look like a Gen Z TikToker with my tall socks, biker shorts and crop top or what??? 😂

Total Body Strength Circuit

Links to equipment are affiliate.

EQUIPMENT NEEDED:

Single heavy weight – dumbbell OR kettlebell, either works. I’m using both because for one exercise (the lunge row to high pull), I do prefer the high handle of the kettlebell.

There are six exercises in this workout. We’ll go through them using an interval structure of 40 seconds work / 20 seconds rest. In total, we’ll go through the circuit four times. The middle three exercises are unilateral, so we’ll alternate left / right / left / right each time through the circuit.

At the end of each completed circuit, rest for 60 seconds. The additional rest time is so that form doesn’t get sloppy in the last couple rounds. If you need longer, take it.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:49 in the above video for a preview of the exercises and how to modify.

Goblet Squat with Pulse
Squat Cleans
High Pull to Lunge Row
Split Lunge Press to Squat Press
Windmills
Russian Twists

Similar Workouts

If you liked this total body strength circuit, give these similar workouts a try:

Strength Interval Workout – Similar to this one, you’ll need a single heavy weight and a single medium weight.
Dumbbell HIIT Workout – 22 minutes, set of medium dumbbells needed.

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts Tagged With: strength training

Bodyweight Home Workout (20 Mins)

May 4, 2020 by Nicole 1 Comment

I’ve got another quiet bodyweight home workout for you because so many of you seem to love them! I’ve been trying to post workouts more frequently during quarantine (I think I shared 13 in April which is certainly a record for me!). This month, however, I’ll be returning to just Mondays because I’m working on an exciting project! In the next couple months, I hope to have a subscription platform up and running via Vimeo so that you can access more workouts each week, and I’ll keep you all posted on the progress.

20-Min Bodyweight Home Workout

This bodyweight home workout is broken up into two circuits. The first focuses on lower body, and the second on core and upper body. In each circuit, you’ll have four exercises. You do them for 30 seconds each, back to back, rest 30 seconds, then repeat. In total, you complete four sets of the circuit, alternating right / left / right /left.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups: