Sculpt & Slide Class (50 Mins)

April 18, 2020 by 1 Comment
Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

For the final day of our week of workouts, I’ve got a 50-minute Sculpt & Slide class for you. This class is my take on a home megaformer workout meets sculpt. To compare it to workouts I’ve posted in the past, think arm song meets slider workout with bodyweight training.

It’s new, so please give me feedback! If you love it, maybe I’ll create another Studio Pumps class pack using this format. If you have constructive criticism, send that my way as well so I can improve. 🙂

Sculpt & Slide Class

EQUIPMENT NEEDED:

  • Sliders – I’m using a dish towel. If you have carpet, paper plates work well.
  • Light hand weights – I’m using 2-lb weights. If you don’t have weights, water bottles or soup cans will work!

This Sculpt & Slide class is meant to be done along with the video so I’m not going to include a detailed exercise-by-exercise breakdown here. Instead, I’ll give you a broad breakdown of the flow of class.

Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

Warm Up – Our warm up is to the beat of the music and we’ll use light hand weights. Basic, foundational movements to get us moving. If you have any injuries or areas of particular tightness, take some time before starting the class to specifically warm up and address what your body needs, as this warm up is very general in nature.

Arm Song – We’ll target triceps during our warm up, so our arm song will focus more on shoulders and biceps. Light hand weights are used, and think of the endurance work you’d do in a barre or spin class. If you enjoy this part, check out my other stand-alone arm song workouts.

Left Leg – Our lower body flow will start with slider work and then go into bodyweight work. It’s broken up into three main exercises with lots of holds, pulses and variations:

  • Sliding lunge work
  • Tabletop work
  • Hip bridge work

Left side obliques – Our oblique series will start with bodyweight work and finish with slider plank work.

Prone work – We’ll lay down on our stomach to center off after all the focus on our left side.

Right leg & obliques – Repeat the sequence on the other side.

More prone work – building off of our last time we were here.

Center core plank finisher – We finish class with a 2-minute plank challenge with the sliders.

Cool down & stretch – I’ll take you through a quick guided cool down. If you want to spend more time stretching, I recommend this guided stretch or this guided mobility & stretch video.

Similar Workouts

If like liked this Sculpt & Slide class, I’d also recommend the following.

  • Circuit & Tabata Class (45 Mins) – This is another full-length fitness class, but uses a different structure. One is up for free on YouTube, and four other are available for purchase.
  • Arm Song Workouts – If you enjoyed the light weight, high rep endurance work we did in the upper body section of this class, I have some more arm songs: Triceps / Biceps / Shoulders
  • Slider Workouts – If you loved the slider exercises, I have a ton of other slider workouts.

xo Nicole

Filed Under: Full Body, Group Fitness, Hand Weights/Dumbbells, Quiet, Sliders, Video, Workouts Tagged With: ,

Strength Interval Circuit – No Jumping, Total Body

April 17, 2020 by Leave a Comment
Strength Interval Circuit Workout - Total Body, No Jumping - You'll go through a circuit of six total body strength exercises four times total. You'll need a medium dumbbell and a heavy weight (dumbbell or kettlebell). Video included. #strengthtraining #totalbodyworkout #workoutvideo #workout

I love this one! In this strength interval circuit workout, we’ll challenge ourselves with heavy load. You’ll need a medium and a heavy weight (doesn’t have to be a kettlebell—dumbbell will work perfect!). There’s no jumping, so it’s also perfect if you have downstairs neighbors.

This is Day 5 of our week of workouts. If you missed any, here’s what the rest of the week has looked like so far:

Strength Interval Circuit Workout

EQUIPMENT NEEDED:

This strength interval circuit will take you 27 minutes to complete. There are six exercises in the circuit, and we’ll go through them using an interval structure of 45 seconds work and 15 seconds rest. At the end of the circuit set, you’ll rest for 60 seconds. In total, we’ll go through the circuit four times.

There’s no jumping, and I want you to challenge yourself with the weight you use. That being said, your best way to modify is to simply go lighter.

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:

Strength Interval Circuit Workout - Total Body, No Jumping - You'll go through a circuit of six total body strength exercises four times total. You'll need a medium dumbbell and a heavy weight (dumbbell or kettlebell). Video included. #strengthtraining #totalbodyworkout #workoutvideo #workout

Workout Breakdown

See 1:58 in the above video for a preview of the exercises.

  • Squat Cleans
  • Front Lunge to Torso Twist
  • Biceps Curls Lunge – Squat
  • Windmill
  • Curtsy to Squat Thrust
  • Squat “Slams” with Pulse

Similar Workouts

If you enjoy this strength interval circuit, check out these similar workouts:

xo Nicole

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

Lower Body Strength Workout with Tabata Finisher

April 14, 2020 by Leave a Comment
Lower Body Strength Workout with Tabata Finisher - This 36-minute lower body strength workout is broken up into two circuits with a tabata finisher. Grab a pair of heavy weights and give it a try! #lowerboydworkout #legday #strengthtraining #homeworkout

This lower body strength workout uses the same structure as yesterday’s focusing on upper body. This is Day 2 of our week of workouts, and we’re once again going to challenge ourselves with weight load. Grab a set of heavy dumbbells and get ready for leg day! :)​​​​​​​

The schedule for this week of workouts can be found here.

Lower Body Strength Workout

EQUIPMENT NEEDED:

Links are affiliate.

This lower body strength workout is broken up into two circuits and a tabata finisher. In each circuit, you’ll go through a circuit of five exercises, three times total. You’ll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. Here’s a breakdown:

  • Full range exercise 1 (30 sec)
  • Pulses exercise 1 (15 sec)
  • Rest (15 sec)
  • Full range exercise 2 (30 sec)
  • … and so on.

If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.

For the tabata finisher, you’ll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you’re just interested in the weight training, feel free to skip the finisher. 🙂

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:

Lower Body Strength Workout with Tabata Finisher - This 36-minute lower body strength workout is broken up into two circuits with a tabata finisher. Grab a pair of heavy weights and give it a try! #lowerboydworkout #legday #strengthtraining #homeworkout

Workout Breakdown

CIRCUIT 1 – one heavy weight, optional resistance band loop

See 2:17 in the above video for a preview of the exercises.

  • Good Morning Hinge to Squat // Squat Pulse
  • Side Step x2 Squat // Low Side Steps
  • Sumo Squat Calf Raise // Sumo Squat Pulse
  • Hip Bridge // Hip Bridge Pulse
  • Frog Bridge // Frog Bridge Pulse

CIRCUIT 2 – both heavy weights

See 19:17 in the above video for a preview of the exercises.

  • Staggered Deadlift to Back Lunge // Lunge Pulse
  • Curtsy to Squat // Curtsy Lunge Pulse
  • Repeat first two exercises on other leg
  • Squat Cleans // Squat Pulse

TABATA

See 36:15 in the above video for a preview of the exercises.

  • Squat Jacks
  • Lunge Hop – Jump Lunge

Similar Workouts

If you loved this lower body strength workout, check out these similar ones:

xo Nicole

Filed Under: Circuit, Hand Weights/Dumbbells, Lower Body, Tabata, Video, Workouts Tagged With: ,
« Previous Page
Next Page »