Workouts — Page 28

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

12-Min Kettlebell HIIT Workout

July 8, 2019 by Nicole 1 Comment

I’ve got a quick but intense workout for you this week! All you’ll need is a kettlebell, but you could make do with a dumbbell. (If you go that route, you might need a step bench to place it on to make it easier to grab.) This total-body kettlebell hiit workout will take you 12 minutes to complete.

In the preview of the exercises, I’ll show you how to make them all low(er) impact. So if you need to eliminate jumping for noise or joint purposes, I gotchu. 🙂

12-Min Kettlebell HIIT Workout

EQUIPMENT I USED

20-lb kettlebell – Choose a weight that is medium-heavy for you. Always best to start lighter, get the movement pattern and form down, and then challenge yourself by adding weight.

Set an interval timer (or just follow along with the video) for 12 rounds of 30 seconds of work and 15 seconds of rest. There are four exercises in this workout, and you’ll cycle through them four times. If you follow along with the video, I give you 30 seconds of rest at the halfway point instead of 15.

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 on my channel you can choose from (or do your own):

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

Workout Breakdown

See 1:53 in the above video for a preview of the exercises and how to modify them.

Alternating High Pull to (Bodyweight) Squat Jump
Split Lunge Row to Lunge Hop – Alternate sides each round
Sprawl to Weighted Squat Hop
Full Body Crunch to Alternating Russian Twist

If you like this kettlebell hiit workout, you should also check out this kettlebell circuit workout. For kettlebell workouts without the accompanying video, check out this page of archives.

xo Nicole

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

Upper Body + Core Resistance Band Workout

July 1, 2019 by Nicole Leave a Comment

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core 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 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

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: