Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by Leave a Comment
Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Today’s upper body and core workout is the follow-up to last week’s lower body version. It 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.

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

Bodyweight Circuit + Tabata Workout: Upper Body and Core

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.

Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 1:45 in above video.

  • Clapping Sit-Ups
  • Side Plank Hip Dips to Top Crunch
  • Triceps Dips Crab Kicks
  • Leg Drop + Spread
  • SA March to Push Up

TABATA

For a demonstration of the exercises and how to modify, see 20:27 in above video.

  • Offset Plank Jacks (alternate right / left each interval)
  • Chest-Down Sprawl

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.

This is the last workout video shot in my old apartment, so get ready for a lil’ change of scenery next week.

xo Nicole

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

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by 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.

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

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

15-Min HIIT Circuit Workout

August 20, 2019 by Leave a Comment
15-Min HIIT Circuit Workout - This total body workout uses an interval structure of 30 sec work / 15 sec rest. Complete 4 rounds of each exercise before moving on. #hiit #intervaltraining #workoutvideo #workout

This quick hiit circuit workout will take you 15 minutes to complete. If you’re looking for something longer, just repeat it twice. It uses the same format (only truncated and without the boxing) as one of my favorite classes in Boston—Train 360 at Everybody Fights.

Also, before someone points it out in the comments: Yes, I spelled “skier” wrong in the video and pictorial. Just throwing in extra I’s to keep y’all on your toes. 😉

15-Min HIIT Circuit Workout

EQUIPMENT I USED:

  • Set of medium dumbbells (5-15 lbs depending on fitness level; I’m using 10’s and 12’s). If available, I might suggest having two sets on hand so you can go heavier for some exercises and lighter for others if needed.
  • Set of sliders (dish towels work well on hardwood floors). If you don’t have slider available, do regular mountain climbers instead.

In this workout, you stay on each exercise for two and a half minutes before moving onto the next exercise. We’ll use an interval structure of 30 seconds of work 10 seconds of rest x4. Rest for 30 seconds in between exercises.

As with all workouts, make sure you’re properly warmed up beforehand. I have a couple guided options you can do:

Always listen to your body, modifying or stopping as needed. Before each exercise, I’ll demo and show you options for modifying if you need low-impact or easier versions.

15-Min HIIT Circuit Workout - This total body workout uses an interval structure of 30 sec work / 15 sec rest. Complete 4 rounds of each exercise before moving on. #hiit #intervaltraining #workoutvideo #workout

Workout Breakdown

See times in the above hiit circuit video for a demo of the exercise and how to modify.

  • Push Press Jumping Jacks (01:51)
  • Squat to Back Lunge Press (05:06) – alternate sides
  • Skier Swings (08:14)
  • Wax-On-Wax-Off Mountain Climbers (11:17)
  • Bear Plank to Squat Hop (14:23)

I’ve been out of town a lot this summer and will be moving into a new apartment next week, so thanks for your continued patience with the inconsistency of workout videos!

xo Nicole

Filed Under: Circuit, Full Body, Interval Training, Video, Workouts
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