Workouts — Page 42

5-Minute Full-Body HIIT Workout (Perfect for Travel!)

April 4, 2018 by Nicole 6 Comments

This post was made in partnership with Hyatt Place Hotels. All opinions—as always!—are my own.

I’m so excited to share this Workout Wednesday series with you all! For many months now, I’ve been hard at work with Hyatt Place Hotels creating 10 five-minute workouts that you can do pretty much anywhere. Minimal (or no) equipment is needed, and their quick-but-effective structure means you can fit them in to even the busiest of days. If you’re looking for a longer workout, all you have to do is repeat the sequence upon completion.

It can be challenging to keep up with a workout regime while traveling—I’m sure we’ve all experienced this!—but instead of settling for a sedentary day, try squeezing in this Full-Body HIIT Workout. Hyatt Place’s roomy rooms give you plenty of space to spread out (get big during those star burpees!), so you have no excuse not to get in a quick sweat.

In addition to today’s HIIT workout, I’ll share a couple more from the Workout Wednesday series here on the blog. To get all 10 workouts, be sure to follow Hyatt Place on Facebook and Instagram. A new one will be posted each week!

5-Minute Full-Body HIIT Workout

Set an interval timer for 10 rounds of 25 seconds of work and 5 seconds of rest (or just follow along with the video if you don’t have a timer!). You’ll go through the following circuit of five exercises twice. The 5 seconds of “rest” is really just enough time to transition from one exercise to the next.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Plank Jack Push Ups | Start in a high plank position (hands under shoulders, feet together). From here, jack your feet out wide and then back to center. Do a push up. If you need to modify, drop to your knees for the push up and then lift them to plank for the jack.

Squat Jump & Lateral Lift | Feet shoulders width apart, do a squat jump (bend the knees, sliding your hips back and then power up into the air). Land softly back in your squat. From there, do a lateral lift, kicking your right leg up and out to the side. Repeat the squat jump and then do your lateral lift with the left leg. Continue like that, alternating sides.

Side Plank Kicks – Right | Start in a side plank position with your right hand stacked under your right shoulder. Stretch your left arm overhead and hover your left leg about a foot off the floor. From here, kick your left hand and left leg in front of your body, touching your toes with your hand if possible. Extend them back out to starting position and repeat. Try to keep the leg hovering the whole time and make sure to keep your hips lifted.

Side Plank Kicks – Left | Repeat on the other side.

Star Burpees | From a standing position, squat down, bringing your hands to the floor. Jump your feet back into a plank position. Jump feet back up towards hands and then jump into the air, stretching your arms and legs out wide. Land with feet together and squat right back down, starting your next rep.

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Give this workout a try and let me know how it goes in the comments!

As I mentioned above, I’ll post a few of the routines from my Workout Wednesday series with Hyatt Place here on the blog, but be sure to follow @hyattplace on Instagram and Hyatt Place on Facebook to get all 10!

xo Nicole

Photography and videography by Nick Cosky.

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

Upper Body Resistance Band Loop Workout (Mini Band)

April 2, 2018 by Nicole 5 Comments

Using video stills for the pictures in these posts (vs shooting separate photos after I film) saves me a lot of time but … the mid-sentence facial expressions. Not sure if it’s worth the convenience lol. This upper body resistance band loop workout will take you just under 15 minutes and if my facial expressions by the end are any indication, you know it’s going to pack a good burn. 😉

Mini bands are awesome because they’re super versatile and take up no space at all if you want to pack them in your bags for a workout while traveling. I always get asked which brand I recommend, and I’ve linked to the ones I use below the video. I honestly just bought a cheap set on Amazon that came with five different tension weights and they’re nothing fancy but they do the trick!

Upper Body Resistance Band Loop Workout (Mini Band)

Equipment I Used:

Mini band — Choose a medium or medium-heavy tension.

This workout is broken up into three circuits. For each circuit, you’ll do four exercises back to back for 30 seconds each. Rest for 15 seconds then repeat the circuit a second time. Rest for 30 seconds then move onto the next circuit.

As with all workouts, make sure to properly warm up beforehand. Always listen to your body, modifying or stopping as needed. For a guided warm up, I have two options:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping, slower pace)

Workout Breakdown

See the above video for clips of each exercise (time is specified below).

Circuit 1 (1:39 to see preview of each exercise)

Lateral Raise (right)
Lateral Raise (left)
Shoulder Press to Lat Pull
Alternating Lat Pulldown

Circuit 2 (6:56 to see preview of each exercise)

Lateral Rotation (right)
Lateral Rotation (left)
Bent Raise
High Row

Circuit 3 (12:19 to see preview of each exercise)

Shoulder Shaper (right)
Shoulder Shaper (left)
Press with Pull Apart
Shoulder Shaper Pulls

If you like this upper body resistance band loop workout, try this total body resistance band workout. It includes a similar upper body section, but also targets lower body and core.

xo Nicole

Filed Under: Resistance Band, Upper Body, Video, Workouts

15 or 30-Minute Full Body Circuit Workout (Med Ball)

March 15, 2018 by Nicole Leave a Comment

Very excited about this full body circuit workout because I finally figured out how to add countdown clocks to the video! It’s actually not that hard, and I should have done this way sooner. It was just a matter of sitting down and sifting through how-to videos on YouTube until I found a good tutorial. You’ll now know exactly how many seconds of torture you have left during each work interval. 😉

15 or 30-Minute Full Body Circuit Workout (Med Ball)

This workout can take you 15 minutes or 30 minutes. If you’re looking for a longer workout, repeat the video twice. That being said, this is plenty challenging as a 15-min routine. 😉

There are five exercises in this circuit. For each exercise, you do an interval structure of 45 seconds of work and 15 seconds of rest x3. Move immediately onto the next exercise when you’ve completed the three rounds.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

To see how each exercise is performed and how to modify, check out the above video @1:36. Below are some additional notes on each exercise.

Low Lunge – Squat – Lunge Pulse with Extension
Med Ball Slam Stop Burpees | If you’re doing the workout at a gym or another place it’s ok to slam the ball onto the floor, you can do full slam burpees instead of stopping the momentum of the ball. (I have downstairs neighbors so I can’t).
Deadbug with Medicine Ball | If you don’t have a medicine ball or want to modify with less weight, you can use really any object (a yoga block works well!). Just make sure to actively press it between your hand and leg.
Logger Jumps to Squat Hold
Jump Lunge with Obliques Scoop

Hope you’re all having a great week so far! I filmed this video on Tuesday so you can see the Nor’easter raging outside my window. Anyone else counting down the seconds until spring weather arrives??!

xo Nicole

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