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.
Workout Breakdown
See the times in parentheses in the above video to jump to that section.
(01:51) Warm Up & Mobility
(09:32) Build a Combo Workout
Combo 1
- Overhead Raise in Side Lunge
- + SL Stand with Curl to Press
- + Row with Step
- Just Row with Step
Combo 2
- Standing Side Bend
- + Back Lunge
- + Lunge Hop
- Just Lunge Hop
Combo 3
- Split Lunge Row
- + Step to Squat + High Pull
- + Squat Jump
- Just Squat Jump
(41:10) Cool Down & Stretch
xo Nicole
