Build a Combo Class (40 Mins) – Total Body, Weights

August 17, 2020 by 1 Comment
Build a Combo Class (40 Mins) - Total Body, Weights | In this class, we'll build four sequences of exercises gradually over 2-minute intervals. Pair of medium weights needed. #workout #fitness #homeworkout #strengthtraining #nicolepearce

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.

Build a Combo Class (40 Mins) - Total Body, Weights | In this class, we'll build four sequences of exercises gradually over 2-minute intervals. Pair of medium weights needed. #workout #fitness #homeworkout #strengthtraining #nicolepearce

Workout Breakdown

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

(01:40) Warm Up & Mobility

(08:33) Build a Combo Workout

Combo 1

  • Back Lunge (right)
  • + Hammer Curl
  • + Bent Raise
  • + Rotation Open (no back lunge)

Combo 2

  • Back Lunge (left)
  • + Biceps Curl
  • + Shoulder Press
  • + Shoulder Sweep (no back lunge)

Combo 3

  • Squat
  • + Jump (or step) to Plank
  • + Crossbody Mountain Climbers
  • + Push Up (no squat or jump to plank)

Combo 4

  • Glutes Bridge
  • + Calf Raise
  • + Narrow Press
  • + Triceps Press (hold glutes bridge)

(36:28) Cool Down & Stretch

If you like this workout structure, I have a few more:

xo Nicole

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

HIIT Workout with Step & Heavy Weights

July 15, 2020 by Leave a Comment
HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

This hiit workout with step and pair of heavy weights will take you just over 20 minutes to complete. Set aside a half hour and be sure to warm up beforehand (more on that below).

As I spend more time at my parents’ place this summer, I’ll continue to sprinkle in some stepper workouts here and there. But if you don’t have one, don’t worry—the bulk of my workouts still won’t require one. 🙂

HIIT Workout with Step & Heavy Weights

EQUIPMENT NEEDED:

Links are affiliate.

This hiit stepper workout is broken up into three circuits. In each circuit, you’ll get three exercises. You go through them using an interval structure of 30 seconds work, 10 seconds rest. At the end of each set, rest for 30 seconds. At the end of each completed circuit, rest for 60 seconds. Here’s a breakdown:

Exercise 1 (30 sec)
Rest 10 sec
Exercise 2 (30 sec)
Rest 10 sec
Exercise 3 (30 sec)
Rest 30 sec

Repeat three times total.

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

HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

Workout Breakdown

See the times in parentheses for a preview of each exercise and how to modify.

Circuit 1 (1:50)

  • Heavy Squat
  • Squat Hop Up ‘N Over
  • Squat Jack to Sumo Pulse

Circuit 2 (9:39)

  • Deadlifts
  • Sit to Squat Jump
  • Up ‘N Overs

Circuit 3 (17:09)

  • Sit Up to Press
  • Burpee with Step Jack
  • Up ‘N Over Push Ups

Similar Workouts

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Step Bench, Video, Workouts

20 Min Arm Workout – Biceps/Triceps

June 17, 2020 by Leave a Comment
20 Min Arm Workout (Biceps/Triceps) - In this arm workout you'll build a combo of exercises over 90-second pushes of work. Video included! #armworkout #biceps #triceps #upperbodyworkout #workoutvideo

I’ve gotten such positive feedback about the other two build-a-combo upper body workouts I’ve posted, that I had to share a third! This 20 min arm workout will focus on biceps and triceps. It’s broken up into three combinations. Shoulders get a little love as well. 😉

20 Min Arm Workout – Biceps & Triceps

EQUIPMENT NEEDED

  • Set of light-medium dumbbells – I have a set of 5-lb weights and 8-lb weights for this one. You might want two options so that you can go heavier for biceps and a little lighter for the triceps combo.

This 20 min arm workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

  • 15 sec Movement A
  • 30 sec Movement A + Movement B
  • 30 sec Movement A + Movement B + Movement C
  • 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

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:

20 Min Arm Workout (Biceps/Triceps) - In this arm workout you'll build a combo of exercises over 90-second pushes of work. Video included! #armworkout #biceps #triceps #upperbodyworkout #workoutvideo

Workout Breakdown

COMBO 1 – Biceps

See 1:44 in the above video for a preview of the exercise. To modify, use lighter weights.

  • Circle Curls
  • + Lateral Extension (palms up)
  • + Wide Biceps Curl Pulse x2

COMBO 2 – Triceps

See 8:15 in the above video for a preview of the exercises. To modify, use lighter weights. Any back strain in this one, try doing it in a kneeling lunge position instead of standing.

  • Triceps Kickback
  • + Straight Arm Lift
  • + Squeeze In

COMBO 3 – Biceps

See 14:46 in the above video for a preview of the exercises. To modify, use lighter weights.

  • Hammer Curl
  • + Front Press
  • + Straight Pulse

Similar Workouts

If you like this 20 min arm workout, you’ll also love these similar ones:

  • Build-a-Combo Upper Body Workout – Same structure, more of a shoulder focus.
  • Light Weight Endurance + Heavier Weight Strength Workout Series – These workouts focus on both upper body endurance and strength. You’ll do light weight – high rep burnouts with hand weights and then you’ll do a strength circuit with heavier dumbbells. There are three, focusing on different muscles groups: BICEPS & TRICEPS // SHOULDERS // BACK
  • Build-a-Combo Sliders Workout – If you like the structure, here’s another total body workout where you’ll build exercise combinations.
  • Bodyweight Build-a-Combo Workout – This workout is only 15 minutes long but phew is it a challenge! You’ll build exercise combos over time.

xo Nicole

Link to equipment is affiliate.

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