Hand Weights/Dumbbells

Lower Body Strength Circuits Workout Class

January 11, 2021 by Nicole Leave a Comment

This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!

If you enjoy class, I have an upper body version that’ll be available on Patreon this week.

Lower Body Strength Circuits Class

EQUIPMENT FOR CLASS:

Single heavy weight (I’m using a 20 lb dumbbell)
(optional) Resistance band loop

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement to build warmth. We then move onto our circuit work. We’ll complete two different circuits.

In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five exercises. You do them for 45 seconds each, with 10 seconds of rest/transition time in between. You then rest for 30 seconds before repeating the circuit.

You’ll complete four sets of Circuit 1 (twice on the right, twice on the left) and three sets of Circuit 2.

Between the two 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.

Workout Breakdown

01:44 Warm Up & Mobility

08:49 Circuit Workout

Circuit 1, band around thighs

Hip Bridge (one heel lifted)
Modified Side Plank, Top Knee Abductions
Squat Pulse x2, Tap
SL Deadlift (staggered, hovering)

Circuit 2

Sumo Squat, Push Offs x4
Back Lunge Knee Drive, Squat
Curtsy Lunge Knee Drive, Squat
Squat Clean x2 Get Up
(bodyweight) Bear Plank Knee Taps

41:04 Cool Down & Stretch

Hope you enjoy this lower body strength class! All my lower body workouts can be found organized here.

xo Nicole

Filed Under: Circuit, Hand Weights/Dumbbells, Lower Body, Quiet, Video, Workouts Tagged With: strength circuits

Strength + Plyo Workout Pyramid (45 Min Class)

January 4, 2021 by Nicole Leave a Comment

Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. Each time through the circuit, the interval length gets shorter in a pyramid structure.

And you know the drill! If you want more classes like this, they’re available to Patreon members. 🙂

Strength + Plyo Workout Class

EQUIPMENT FOR CLASS:

Set of medium weights (I’m alternating between a set of 10 lbs and 8 lbs, but “medium” could be anything from 5-20lbs depending on the person)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement to build some heat. We then move onto our strength and plyo pyramids. In each of the two pyramids, you’ll preform five exercises. The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each.

You get 15 seconds of rest/transition time between each exercises. Between pyramids, 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.

There is some (minimal) jumping throughout class. Low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Workout Breakdown

01:33 Warm Up & Mobility

10:03 Strength + Plyo Pyramid Workout

Pyramid 1

Rev Fly, Row Kickback
Overhead Raise R/L, Bear Plank Row R/L
Inchworm Push Up to Squat Jump
Curtsy Lunge, Knee Drive, Squat
Skater SL Hop

Pyramid 2

Shoulder Sweep, Press, Shaper
Press Jacks x2 Lunge Press R/L
(RIGHT) Torso Twist, Squat Step
(LEFT)
Tick Tock Lunges, Jump Lunge

41:55 Cool Down & Stretch

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

Single Dumbbell HIIT Superset Workout (35 Min Class)

December 21, 2020 by Nicole Leave a Comment

Links to workout equipment are affiliate.

I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!

If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.

Single Dumbbell HIIT Superset Class

EQUIPMENT NEEDED

Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, 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 (low-impact modifications will be shown).

We finish class with a guided cool down and stretch.