Workouts — Page 36

Build-a-Combo Slider Workout

December 3, 2018 by Nicole Leave a Comment

I’ve been getting a lot of requests for another slider workout. And since lots of you seemed to love the build-a-combo bodyweight workout from a couple months ago, I decided to take that structure and add in some sliders for today’s workout. I loved it and I think you will, too!

Build-a-Combo Slider Workout

This workout is broken up into 2-minute intervals of work. Over the course of the 2 minutes, you’ll gradually build a compound exercise. Here’s what that’ll look like:

0-20 sec: Movement 1
20-60 sec: Movement 1 + Movement 2
60-120 sec: Movement 1 + Movement 2 + Movement 3

You get to rest for 30 seconds in between each 2-minute combo. We’ll do Combo 1 + Combo 2 on the right side, repeat the two combos on the left side, then do Combo 3. We’ll repeat that whole thing twice fo ra 25-minute workout. If you’re a beginner or short on time, you could also opt to just go through it once.

EQUIPMENT I USED:

Sliders (mine are old and torn so I used dish towels instead)
Set of light hand weights (I used 2-lbs, you could go lower or as high as 5-8lbs)
Single heavy weight (I used a 20-lb kettlebell, a dumbbell would work too)
Exercise mat (important for Combo 3!)

As with all workouts, make sure to warm up beforehand. I have a 5-min warm up or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout.

Slider Workout Breakdown

*See 02:47 in above video for preview of exercises*

COMBO 1
Sliding Back Lunge with Overhead Reach
—add Back Knee Slide in Low Lunge
——add Torso Bowl in Low Lunge

COMBO 2
SL Deadlift
—add Sliding Back Lunge
——add SA Row

REPEAT COMBO 1 + 2 ON OTHER LEG

COMBO 3
Cobra Plank Slides to March
—add Forearm Plank Knee Crunch
——add Low Squat Hold

WEARING: DYI leggings & New Balance tank

Studio Pumps will be launching December 17th. So next week will be another normal workout and then the following week will be the moment we’ve all been waiting for (or more like *I’ve* been waiting for). 😉

xo Nicole

Filed Under: Full Body, Sliders, Video, Workouts

Upper Body (Back) Workout – Strength + Endurance

October 22, 2018 by Nicole 1 Comment

Today I’ve got an upper body workout for you focusing on the back (shoulders and arms will feel it, too). It’s not the best videography or lighting on my part, but hey, you all should be used to that by now (lol).

Before we dive into this back workout, I want to prepare you all for a possible lull in workouts the next few weeks. I’m going to do my damnedest to keep up with them, but I’m working on a big project that’s going to consume a lot of my time through mid November. I’ll share more details as it comes together, but basically I’m creating a series of full-length, group-fitness-style workouts. You have no idea how excited I am about this! The first day of shooting is actually today, so you can follow me on Instagram if you want to get a little sneak peek. 🙂

Upper Body Workout (Focus on Back) – Strength + Endurance

This upper body workout combines high-rep, low-weight exercises with low(er)-rep, high(er) weight exercises for a taste of both endurance and strength. The focus is on back but you’ll feel your shoulders and arms working as well.

First you’ll do a 3-minute sequence with light weights (2-5lbs) and small, high-rep movements to fatigue the target muscle group. You’ll then grab your heavier dumbbells (8-15lbs) for a circuit of three exercises using a 30 seconds of work / 10 seconds of rest interval structure. You do that twice.

As with all workouts, make sure to warm up beforehand. I have a warm up on the blog or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout.

WORKOUT BREAKDOWN

Endurance – 20 seconds each x3 (no rest)

See 02:02 in above video for preview of exercises

High Row Pulses
W Pulls
Newspaper Pulses

Strength – 30 seconds work / 10 seconds rest x3

See 06:17 in above video for preview of exercises

Single-Arm Row (right) – use both medium weights or one heavy one
Single-Arm Row (left)
Wide Grip Row

Endurance – 20 seconds each x3 (no rest)

See 13:05 in above video for preview of exercises

Rev Fly Rotations
Bent Fly Pulses
Bent Newspaper Pulses

Strength – 30 seconds work / 10 seconds rest x3

See 16:54 for preview of exercises

Rev Fly (+Row as needed)
Upright Row
Bent Overhead Raise (use single weight)

If you like this workout structure, I have two more using the same format but with different focus. Check out Biceps/Triceps and Shoulders.

xo Nicole

Filed Under: Hand Weights/Dumbbells, Upper Body, Video, Workouts

10-Minute Bodyweight Cardio Workout

October 8, 2018 by Nicole Leave a Comment

This post is sponsored by adidas. All opinions—as always!—are my own. 🙂

You don’t always need a treadmill, bike or other piece of large workout equipment to get in a good cardio workout. Today we’ll just use a series of five bodyweight exercises to get the heart rate up. This bodyweight cardio workout uses an interval structure of 30 seconds of work and 10 seconds of rest, and will take you just about 10 minutes to complete.

But before we breakdown the workout, let’s talk about clothes …

I’m loving this outfit gifted to me by my friends at adidas. The leggings are super comfortable, have a flattering high waist, and are a deep maroon color that’s perfect for fall. They’re currently sold out, but you can shop adidas’ current legging selection here. The longer length of this Essentials Linear Loose Tank Top makes it cute for layering under sweaters and sweatshirts and I’m always a fan of loose-fitting tops.

And the slides! I’m obsessed with slides in general, and now these Adilette Cloudfoam Plus Logo Slides. The Cloudfoam sole is so comfortable and even though it’s getting colder out, I honestly still wear slides just with socks on. I’ve been committing that fashion crime for years and I’m happy to see that lately it’s actually (astonishingly) on-trend. Socks with sandals 4 lyfe!

10-Minute Bodyweight Cardio Workout

In this bodyweight cardio workout, you’ll go through the five exercises using an interval structure of 30 seconds of work and 10 seconds of rest. Once you complete the circuit, rest for 30 seconds. Complete the circuit a total of three times.

As with all workouts, make sure you’re properly warmed up beforehand, always listening to your body and modifying or stopping as needed. I have a 5-minute warm up on the blog you can do.

Exercise Breakdown

Go to 1:41 in the above video to see a preview of the exercises and how to modify them.

Jumping Jack Drops
High Knees
Squat Jack to Heel Click (can do a regular squat jump if the heel click doesn’t work for you)
Burpees (you can do any variation of a burpee if chest-to-floor doesn’t work for you)
Mountain Climbers

If you like this workout, I’d also recommend this 12-Minute Tabata Bodyweight Cardio Workout. Also, I’ve been getting a lot of requests for upper body workouts, and rest assured I’ve got one coming for you next week!

xo Nicole

Filed Under: Bodyweight, Cardio, Interval Training, Video, Workouts