Workouts — Page 20

Booty Band Superset Workout (Glutes Focus)

March 16, 2020 by Nicole Leave a Comment

A few years ago, I posted a resistance band loop superset workout that became one of my most popular videos on YouTube. So it’s about time I made another! This booty band superset workout will target glutes and take you 20 minutes to complete.

Booty Band Superset Workout

EQUIPMENT NEEDED

Booty band / resistance band loop – I’m using two, one tight/heavy one and another with a little more stretch for the second superset. Can absolutely be done with just one (but don’t go too heavy if that’s the case).

This workout is broken up into three supersets. In each, you’ll preform two exercises, back to back, for 30 seconds each. You then rest 10 seconds and repeat.

In the first two supersets, you’ll complete three sets on the right then three sets on the left. The third superset is both sides working together so you’ll do four sets.

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:

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

Workout Breakdown

SUPERSET 1

See 2:01 in above video for a preview of the exercises.

Clamshell
SL Glutes Bridge – add pulse during second set, hold and pulse during third set

SUPERSET 2

See 9:56 in above video for a preview of the exercises.

Out-turned Lunge Step + Kick
Hydrant Crunch + Kick

SUPERSET 3

See 18:24 in above video for a preview of the exercises. To modify, take out the jumping.

Low Squat Hop x2, Duck Walk Back
Side Step x2, Squat Jump

Similar Workouts

If you love this booty band superset workout, the following will be right up your alley as well:

Resistance Band Superset Workout for Glutes & Legs – Same structure, but slightly shorter at 15 minutes.
Lower Body Resistance Band Workout – 30 minutes, broken up into three circuits.
Glutes Workout with Resistance Band Loop – Just over 10 minutes. Great workout finisher!

A note on the coming weeks: This is a wild, wild time in the world. I know most of us are working from home and practicing social distancing, no longer going to gyms and favorite fitness studios. In an attempt to bring a little group fitness into your home, I’ll be doing some live stream workouts in the coming weeks (in addition to these weekly workouts on the blog/channel). Follow me on Instagram (@nicolepearce) for details and to join in. Stay safe, everyone!

xo Nicole

Filed Under: Butt, Lower Body, Superset, Video, Workouts Tagged With: booty band, glutes

Slider Leg Workout Flow (15 Mins)

March 9, 2020 by Nicole Leave a Comment

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

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:

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

Workout Breakdown

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

Full range lunge
Hold for back knee slide
Hold for torso hinge
Full range lunge
Hold for back knee slide
Hold for torso hinge
Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

Full range lunge
Hold for upturned back knee slide
Full range lunge
Hold for upturned back knee slide
Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

Full range tucks
Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

Another 15-minute slider flow focusing on glutes that mixes slider exercises and bodyweight variations.
This lower body slider workout incorporates resistance bands and sliders.
Check out all my other slider workouts from the years.

xo Nicole

Filed Under: Bodyweight, Household Objects, Lower Body, Sliders, Video, Workouts Tagged With: leg workout, slider leg workout, slider workout

Total Body HIIT Circuit Workout (30 On / 30 Off)

March 2, 2020 by Nicole 1 Comment

This total body hiit circuit workout uses the same structure as last week’s bodyweight workout. We’ll add in some equipment, but still keep it fairly minimal so you can do it at home. Enjoy!

20-Mins Total Body HIIT Circuit Workout

EQUIPMENT NEEDED:

Resistance band loop – Use a medium weight; you want to be able to get a big enough range of motion to do a row.
Medium dumbbell

This total body hiit circuit uses an interval structure of 30 seconds of work and 30 seconds of rest. You’ll go through the five exercises four times total. At the halfway point, we’ll rest for a full 60 seconds.

If you’re new to HIIT workouts or are short on time, you could opt to just go through the circuit twice instead of four times.

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:

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

Workout Breakdown

See 01:30 in the above video for a preview of the exercises and how to modify them.

Squat Jump Pull Apart + Row (resistance band)
Jump Lunge Row (resistance band)
Push-Press Jumping Jacks (dumbbell)
Side Lunge to Hop (dumbbell)
Star Plank Jacks x2 + Donkey Kick (bodyweight)

Similar Workouts

If you liked this total body hiit circuit workout, you’ll love these similar ones from the archives:

30 On / 30 Off Bodyweight HIIT Workout – same structure but no equipment needed
Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
30-Min HIIT Workout with Weights – broken up into three mini circuits of 30 sec work / 10 sec rest
Bodyweight HIIT Workout – total body, 22 mins long, no equipment needed

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Resistance Band, Video, Workouts Tagged With: hiit, hiit workout