Workouts — Page 38

Build-a-Combo Bodyweight Workout (15 Mins)

September 3, 2018 by Nicole 1 Comment

I know most of you are OOO and enjoying the last unofficial day of summer, but I committed to publishing a new workout every Monday and I’m sticking to the plan damnit. This build-a-combo bodyweight workout will take you 15 minutes to complete and requires no equipment. If you like the structure, check out this combo workout using dumbbells as well.

Build-a-Combo Bodyweight Workout (15 Mins)

This workout is broken up into two-minute chunks of challenging work. During the two minutes, we’ll gradually build a combo of movements. Here’s the breakdown:

First 20 seconds = Movement 1
Next 40 seconds = Movement 1 + Movement 2
Final 60 seconds = Movement 1 + Movement 2 + Movement 3

We’ll build three combos total and go through them twice. You rest for 30 seconds between each combo and at the halfway point, you get a full 60 seconds of recovery.

As with all workouts, make sure to warm up beforehand. I have a 5-minute 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.

Workout Breakdown

Combo #1

See 1:42 in above video for preview

Plank Jacks
Plank Jacks + Low Squat Snap
Plank Jacks + Low Squat Snap + Jump

Combo #2

See 4:27 in above video for preview

Jump Lunges
Jump Lunges + Knee Up
Jump Lunges + Knee Up + Lunge Hop

Combo #3

See 7:00 in above video for preview

Plank to Bear
Plank to Bear + Donkey Kick
Plank to Bear + Donkey Kick + Marching Plank

Hope you’re all enjoying a long Labor Day weekend and ending Summer 2018 on a high note! I left the Vineyard last week, was briefly back in Boston, am now down on the Jersey Shore, will be back in Boston tomorrow, head to northern California Friday, then to Santa Barbara for work Tuesday, then to Michigan on Friday, then finally home in Boston Sunday for good for the first time since early July. How the HELL do travel bloggers live like this?? I’m unsettled. I’m scattered. I need clean clothes. I miss my bed. I’m worried my plants aren’t getting enough water. #Wanderlust is extremely overrated, people. (lol)

xo Nicole

Filed Under: Bodyweight, Full Body, Video, Workouts

20-Minute Stepper HIIT Workout

August 27, 2018 by Nicole 2 Comments

I got a new toy to add to my mini at-home gym! And we’re putting it to use in today’s 20-minute stepper HIIT workout. I have zero space in my apartment in the city, so this step will probably have to live at my parents’ house, but I’ll shoot a couple workouts with it every time I visit. Today’s circuit is a total-body workout that left me completely out of breath. All you’ll need is a stepper or longer step bench.

20-Minute Stepper HIIT Workout

EQUIPMENT I USED

Stepper – I’m using mine with all 4 risers; to make it less intense, use fewer risers so the stepper isn’t as high
Exercise mat
Interval timer – I use a Gymboss but there are also smartphone apps and if you’re doing the video along with me you don’t need one at all

For this workout, we’ll use an interval structure of 45 seconds of work and 15 seconds of rest. 45 seconds is going to feel like a long time for some of these exercises, but the goal is to do your best and take as few breaks as possible during that work interval. We’ll go through a circuit of exercises four times total. Try not to take more that the 15 seconds of rest after each exercise, but if you need to take a more significant break at the halfway point, give yourself 1-2 minutes before doing the second half.

As with all workouts, make sure you’re properly warmed up beforehand (I have a 5-minute warmup you could do) and take some time to cool down and stretch afterwards. Always listen to your body, modifying or stopping as needed. I’ll show you how to modify all the exercises in the video (fast forward to 1:24 to see modifications).

Stepper HIIT Workout Breakdown

To see a demonstration of each exercise and how to modify them, go to 01:24 in the above video.

Squat Jacks onto Stepper
Uneven Push Ups to Kickthrough – alternate sides each time through the circuit
Burpee to Stepper Jump – no push up
Up-and-Over V-Ups
Knee Drive to 180 Squat Jump

xo Nicole

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

Total Body Resistance Band Workout with AMRAP Blasts

August 20, 2018 by Nicole 2 Comments

I’ve got another longer workout for you this week! This total body resistance band workout is broken up into three circuits. Before each circuit, you’ll have a 3-minute AMRAP challenge without the resistance band. In total, it’ll take you just under 40 minutes to complete. If you’re looking for a low-impact workout today with no jumping, skip the AMRAPs—that’ll give you a 30-minute total body resistance band workout.

Total Body Resistance Band Workout with AMRAP Blasts

Equipment I Used:

Heavy resistance band (for lower body)
Medium resistance band (for upper body and core)
Exercise mat

For the AMRAP blasts, you’ll do 5 or 10 reps of three different exercises and will cycle through that as many times as possible in the 3 minutes. You should be out of breath by the end!

For the circuits, you’ll do five exercises for 30 seconds each. You’ll then rest for 30 seconds and repeat the circuit twice more for a total of 3 sets. Rest after sets, not after individual exercises.

As with all workouts, make sure to warm up beforehand. I have a warm up on my channel 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.