Hand Weights/Dumbbells

Functional Circuits Total Body Class – Low Impact, Weights

November 30, 2020 by Nicole Leave a Comment

Functional Circuits Total Body Class (45 Mins) - Low Impact, Weights | In this 45 minute Functional Circuits class, we'll go through three circuits of strength exercises and bodyweight exercises. Full video available for free on YouTube and includes guided warm up and cool down. #lowimpactworkout #homeworkout #workoutvideo #fitness

This Functional Circuits total body class is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes guided warm up and cool down. Some other Functional Circuits classes I’ve shared:

If you enjoy class, I have a bunch more available to Patreon members! For $9.99/month, you get 8-10 additional workout videos every month plus a workout calendar.

Functional Circuits Total Body Class

EQUIPMENT FOR CLASS:

Set of medium weights, I’m using 8 lbs
Single heavy weight, I’m using 20 lbs

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 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.

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

01:30 Warm Up & Mobility

09:38 Functional Circuits Workout

Circuit 1, medium weights

Rotating Biceps Curls
Hammer Curls with Lunge – Squat Step
Squat Thrust with External Rotation at the Bottom
Shoulder Press, Shaper, Press Up

Circuit 2, heavy weight

Staggered DL – SL DL
Lunge Row x2 – Pulse x2
Lizard to Low Squat to Knee Drive (bodyweight)
SL DL with Arm Reach (bodyweight)

Circuit 3, single medium weight

Boat Sit Up to Balance
Boat Pose Shoulder Press – Twist
Side Plank Rotation – Top Knee Crunch (bodyweight)
Forearm Plank Knee Drives

41:58 Cool Down & Stretch

xo Nicole

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

Circuit Pulse + Tabata Upper Body Class (50 Min)

November 9, 2020 by Nicole 1 Comment

Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.

If you enjoy class, I have more like this available to Patreon members!

Circuit Pulse + Tabata Upper Body Class

EQUIPMENT FOR CLASS:

Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.

In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.

In the 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 guided cool down and stretch.

Workout Breakdown

Times refer to the above video.

02:14 Warm Up & Mobility

07:52 Circuit Pulse + Tabata Workout

Circuit 1

Hammer Curl – Curl Front Extension // pulse curl
RIGHT Concentration Curl // pulse halfway
LEFT Concentration Curl // pulse halfway
Triceps Kickbacks // pulse straight arms
Rev Tabletop Triceps Dip – Hip Lift // triceps dips

Circuit 2

Shoulder Sweep – Shoulder Press // pulse press
Shoulder Shaper – Press Up // pulse press up
Row Narrow – Wide // you choose pulse wide or narrow
Push Up Toe Touch // pulse low push up
Prone Extension // hold extension, swimmer

Tabata

Push Press Jumping Jacks
Marching Plank

45:50 Cool Down & Stretch

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

Build a Combo Workout Class with Weights (45 Mins)

November 2, 2020 by Nicole 1 Comment

Build a Combo Workout Class with Weights: Total Body, 45 Mins | In Build a Combo classes, we gradually build a sequence of exercises over 2-minute intervals of work. Free workout video is up for all on YouTube. #strengthtraining #workoutclass #fitness #workoutvideo

This total body Build a Combo workout class with weights is 45 minutes long. The video includes a warm up and cool down. If you love class, I have more like it available on Patreon this month. Another using weights (no jumping), and two that are bodyweight-only (one low-impact and one with minimal jumping).

Build a Combo Workout Class with Weights (45 Mins)

EQUIPMENT FOR CLASS:

Single medium weight (I’m using 8-lbs)
Single heavy weight (I’m using a 20-lb kettlebell; you could use a dumbbell, but the high handle of the kettlebell is going to be helpful)

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 three sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You rest for 30 seconds before repeating.

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 C

You’ll do each combo twice on the right then twice on the left. There is some jumping in this workout, that we build up to gradually, but I will show you how to modify if you prefer to keep the entire class low impact.

Between each of the three combos 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.