Lower Body — Page 8

12-Minute Bodyweight Tabata Superset Workout: Lower Body

May 21, 2018 by Nicole 1 Comment

A couple summers ago, I did a series of 12-minute bodyweight tabata superset workouts that are still super popular today on YouTube. They’re quick but intense and perfect if you’re traveling and away from equipment or just short on time. You can also do several of them if you’re looking for a longer workout. With Memorial Day weekend almost here, I decided to make a few more for this workout series. This week is lower body focused; next week is upper body & core; and the final week will be full body.

If you missed the original workout in this series, you can check them out here:

: Full Body Tabata Superset Workout

: Full-Body & Cardio Tabata Workout

: 12-Minute Bodyweight Core Tabata Workout

: 12-Minute Bodyweight Tabata Workout: Lower Body (Butt & Legs)

: 12-Minute Bodyweight Tabata Workout: Upper Body (Arms, Chest, Core)

The new ones will all use different exercises so you can switch it up!

12-Minute Bodyweight Tabata Superset Workout: Lower Body

This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

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

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:40 in the above video to see these exercises in action plus how to modify them.

Donkey Kicks
Lunge Stomps (Alternate)

Superset 2

Fast-forward to 6:08 in the above video to see these exercises in action plus how to modify them.

Squat Jumps with Jack
Low Lunge Steps (Alternate)

Superset 3

Fast-forward to 10:40 in the above video to see these exercises in action plus how to modify them.

Sumo Squat Hops
Lunge Hop to Kickback (Alternate)

Hope you enjoy the second installment of this tabata superset workout series!

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Superset, Tabata, Video, Workouts

Running + Strength Training Lower Body Workout

April 23, 2018 by Nicole Leave a Comment

This post was sponsored by HOKA ONE ONE. All opinions—as always!—are my own.

Today I have a workout that mixes running with bodyweight tabatas and weighted exercises. It’s a great one if you’re looking to target lower body. For the running intervals, you can use a treadmill or take it outside since it’s (FINALLY) feeling like Spring—hallelujah!!

For this workout, I’m wearing the Cavu from HOKA ONE ONE’s Fly Collection. It was made with versatility in mind, and the three styles in the collection are cushioned enough for long runs while remaining sleek for every day wear. I went with the Cavu because it’s a little lower and lighter than the Mach and Elevon. I also love its simple look—when it comes to sneakers that I’ll wear every day, I’m all about a sleek black shoe.

These sneakers are super comfortable. There’s significant padding (they’ll add an inch to your height!) and their PROFLY™ responsive cushioning is softer in the heel for shock absorption and firmer in the forefoot for propulsion. So for running, I find them really comfy and love that they’re lightweight even with the thicker sole.

I don’t necessarily identify myself as “a runner”. It’s been a long time since I’ve run long distances, and I typically incorporate short(er) runs in with other strength exercises. That’s why the Fly Collection was a good fit for me. Yes, they’re running sneakers, but I can wear them in other types of workouts as well and definitely while teaching!

I put them through today’s lower body workout that mixes mile-long runs with bodyweight tabatas and weighted exercises. You can learn more about the Cavu and other styles in the Fly Collection over at the HOKA site.

Running + Strength Training Lower Body Workout

Here’s the breakdown of this workout:

Run 1 mile – steady, easy run
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – intervals: do 30 seconds of a push pace (a hard run, just shy of a sprint) and 30 seconds of jogging
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – steady run, try to beat your time from the first mile

For the tabata, you’ll alternate between two bodyweight exercises. The interval structure is 8 rounds of 20 seconds of work and 10 seconds of rest. For the weight work, do each exercise for 30 seconds, moving one to the next and repeating the circuit twice.

You’ll just need a set of dumbbells (and a treadmill if doing it inside). Go with a medium-heavy set of weights.

Exercises in This Workout

Go to 1:58 in the workout video to see a preview of each exercise and how to modify them.

Tabata

Hop Lunge Hop
Donkey Kicks

Weight Circuit

Back Lunge to Deadlift (right)
Curtsy Lunge with Pulse (right)
Low Squat Steps
Back Lunge to Deadlift (left)
Curtsy Lunge with Pulse (left)
Low Squat Steps

Do you like mixing running with other exercises? Give this workout a try and let me know what you think!

xo Nicole
#timetofly #ad

This is a sponsored conversation written by me on behalf of HOKA ONE ONE . The opinions and text are all mine.

Filed Under: Cardio, Hand Weights/Dumbbells, Lower Body, Running, Treadmill Workouts, Video, Workouts

Lower Body Slider Workout with Resistance

March 6, 2018 by Nicole 3 Comments

A new workout! Finally!

Ok so here’s the deal. I had to take a full two weeks off from working out because of the flu, and while I’m back at it now, I’m still dealing with some limitations due to all the muscles I pulled from coughing (all aboard the Hot Mess Express!). I can’t do anything specifically targeting obliques, and have to modify most core/lat stuff. I feel weak compared to where I was before getting sick and the limitations are admittedly making me a little frustrated, but what’s most important is giving my body the time it needs to heal (but, like, hurry up, Body!). 😉

So even though the last workout I posted was lower body focused, we’re going to do it again this week because it’s the only muscle group I feel comfortable pushing myself with right now. This workout is low impact (don’t confuse that with “easy”!) and utilizes sliders and a resistance band loop. I’ve posted slider workouts using similar exercises in the past, but the addition of resistance makes it feel like a whole new move.

For my fellow Btone/megaformer lovers, this lower body slider workout has your name written all over it!

Lower Body Slider Workout with Resistance

EQUIPMENT I USED:

Sliders (dish towels work for hardwood floors; paper plates/furniture sliders work for carpet)
Resistance band loop – I’d go with a medium resistance; it should be challenging but you still need to be able to get a big(ger) range of motion

Workout Breakdown

The workout starts and ends with a squat-to-slide combo at center. The rest of the routine is broken up into 8 minutes of work on the right leg (no rest!) and 8 minutes on the left. In total, this workout will take you just under 20 minutes to complete.

As with all workouts, make sure you’re properly warmed up beforehand. Modify or stop as needed, always listening to your body.

EXERCISES

There’s a preview of all the exercises in the above video @2:38