Lower Body — Page 5

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by Nicole 1 Comment

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Lower Body

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

Sumo Squat with Heel Raise
Alternating Surrender Knee Drives
Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
Sprinter Hop to Front Kick (alternate right / left each set)
Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

Curtsy Hop Knee Drive Hop (alternate right / left each interval)
Squat Jack – Squat Jump

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole

Filed Under: Bodyweight, Circuit, Interval Training, Lower Body, Studio Pumps, Tabata, Video, Workouts

Slider Lunge Challenge (Quick Finisher)

August 5, 2019 by Nicole 1 Comment

This slider lunge challenge is quick, low-impact, but packs a big burn. If you take my class at Btone, or have taken any megaformer class before, you’ll recognize the movements and method. This makes for a great finisher to a longer workout. You could also repeat the video twice if you want more.

Slider Lunge Challenge

The goal of this lunge challenge is to get through the 3.5-minute sequence without stopping. You’ll do a series of sliding lunge variations, one moving fluidly into the next. Once you complete the series on the left leg, we’ll rest for 30 seconds and then repeat on the right leg.

As with all workouts, make sure you’re properly warmed up beforehand. I have two you can choose from (or do your own):

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

A set of light hand weights (1-5 lbs) is optional. You will need a slider (dish towel works great, too).

Workout Breakdown

See 2:10 in the above video for a preview of the exercises.

Back lunge with overhead raise (45 sec)
Split lunge hinge (30 sec)
Split lunge pulses (15 sec)
Low lunge pulls (30 sec)
Back lunge with torso twist (45 sec)
Low lunge pulls with torso twist (30 sec)
Airplane hold (15 sec)

If you like this lunge challenge, you’ll love the other slider workouts I’ve posted over the years. Here are a few of my favorites:

Build-a-Combo Slider Workout (25 minutes, full body)
Sliders + Tabatas Core Workout (mixes slow slider blocks with low-impact tabatas—super challenging!) – I also have a lower body version of this
12-Minute Full-Body Slider Workout
Superset Pyramid Time Challenge with Slider Exercises

Let me know if you get through this lunge challenge without taking a break! And sorry it’s been a couple weeks without a new workout video. I’m currently in apartment-hunting hell, trying to find a place for September 1st. Our current building is being sold and turned into corporate housing womp wommmp. Fingers crossed it’ll all be settled soon and I’ll be back to posting regular weekly workouts!

xo Nicole

Filed Under: Lower Body, Sliders, Video, Workouts

Lower Body Resistance Band Workout (30 Mins)

June 24, 2019 by Nicole Leave a Comment

This lower body resistance band workout will take you just about 30 minutes to complete. I got a lot of requests for low-impact workout, so there’s no jumping involved with this one. It’s great if you have downstairs neighbors, need a “quiet” workout, or your knees just aren’t big fans of jumping around. 🙂

The focus is lower body today. Next week, I’ll post another workout with the same structure that focuses on upper body and core. Enjoy!

Lower Body Resistance Band Workout

EQUIPMENT I USED

Resistance band loop. I used a medium-heavy band for circuits 1 & 3 and a medium band for circuit 2. Depending on the weight on yours, you could absolutely do the whole thing with just one band.

This lower body resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 45 seconds. For the final circuit, you’ll stay on them for just 30 seconds.

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 warm ups to choose from or you can do your own:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 3:43 in above video for a preview of the exercises.

Banded Squat with Pulses
Back Step to Diagonal Step—isolate one side, switch sides each set (four sets total = two sets each side)
Low Lateral Steps

CIRCUIT 2

See 14:47 in above video for a preview of the exercises.

In this circuit, you’ll isolate the same leg for all three exercises. Switch leg each set.

SL Deadlift
SL Hinge
Back Lunge to Low Step

CIRCUIT 3

See 25:47 in above video for a preview of the exercises.

Clamshell Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Straight Leg Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Hip Bridge Pulses—pulse out and up simultaneously.