Workouts — Page 7

Build a Combo Class (32 Mins) – Core Focus Workout

September 21, 2020 by Nicole 2 Comments

I’ve shared lots of Build-a-Combo classes, mostly focused on upper body. Today, I have a bodyweight-only version that’s a core focus workout. You’ll have a crunch combo, plank-based combo, and finally a prone combo. Warm up and quick cool down included.

If you enjoy class, I have another using weights that’s focused on core and upper body up on Patreon. By signing up for Patreon, you can unlimited access to not just this month’s classes, but all previous months as well.

Build a Combo Class – Core Focus Workout

In this class, we start with a guided warm up, focusing on mobility and breath. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements over a period of 90 seconds. You then rest for 30 seconds before repeating.

You’ll complete four sets of the first combo sequence, alternating right, left, right, left. You’ll complete three sets of Combos 2 & 3.

Here’s a general breakdown of each combo:

(15 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(15 sec) Movement C

Between combos, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

Workout Breakdown

(02:12) Warm Up & Mobility

(08:38) Build a Combo Workout

Combo 1

Bicycle Crunch
+ Full Body Crunch
+ Side V-Up
Just Side V-Up

Combo 2

Forearm Plank Knee Taps
+ Marching Plank
+ High Plank Climbers
Just Climbers

Combo 3

Prone Lift
+ Arm Extension
+ Heel Squeeze
Just Heel Squeeze

(30:14) Cool Down & Stretch

If you like this core focus workout, you can find more core workouts here. And to get exclusive classes, become a Patreon member.

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Video, Workouts Tagged With: core workout

Circuit + Tabata Workout Class (57 Mins) – Weights

September 14, 2020 by Nicole 1 Comment

These Circuit + Tabata classes are versatile. Short on time or want to focus on a specific muscle group? Just do the first half (lower body focus) or second half (upper body/core focus) of the class. Want to keep your workout low-impact? Skip the tabatas and just do the two strength circuits. Today’s Circuit + Tabata workout class can work for everyone.

If you missed it, I shared another of these classes using resistance bands a couple weeks ago. And if you want access to more, you can become a Patreon member! For $9.99/month, you get six additional workout classes plus unlimited access to the previous months’ classes. I provide a monthly workout calendar as well for anyone looking for guidance.

Circuit + Tabata Workout Class – Weights

EQUIPMENT NEEDED:

Set of heavy weights (I’m using 20 lbs)
Set of medium (ish) weights (I’m using 8 lbs)

Above links are affiliate.

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some light cardio toward the end to gradually bring the heart rate up. We then move onto our circuit + tabata work. The first half of class will be lower body focused, while the second half will have more of an upper body and core focus. In each of the halves, you’ll do a strength circuit and a tabata.

In each circuit, you’ll preform five exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. You’ll complete three sets of the circuit.

In each tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.

Between each section of class, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a 60-second burpee challenge followed by a guided cool down and stretch.

Workout Breakdown

02:17 Warm Up & Mobility

10:48 Circuit + Tabata Workout Circuit – Lower Body Focus

Squat + Pulse
Deadlift
Squat Thrust + Curtsy Right
Squat Thrust + Curtsy Left
High Pull – Jump Squat

Tabata – Lower Body Focus

Side Lunge Knee Drive Hop
Squat Jack Squat Jump Heel Click

Circuit – Upper Body/Core Focus

Hammer Curl, Lateral Rotation, Lateral Extension
Arnold Press
Row, Overhead Raise
Truck Driver
Plank Pull-through

Tabata – Upper Body/Core Focus

Crab Kick Triceps Dips
Full-body Crunch

52:39 Cool Down & Stretch

You may recognize this class structure from the Studio Pumps class pack I dropped a couple years ago. While Studio Pumps may be no more, I love the classes and wanted to create some new ones for Patreon. 🙂

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Tabata, Video, Workouts

Functional Circuits Class (38 Mins) – Weights 3×3

September 7, 2020 by Nicole Leave a Comment

Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

I’ve got another Functional Circuits class for you! In this one, we will incorporate some jumping. It’s only on the last exercise of each circuit, and I’ll give you options for modifying if you’d rather keep the whole class low-impact.

If you enjoy this class, you can get access to more Functional Circuit workouts by becoming a Patreon member. For $9.99/month, you get 6 workout classes on the 1st, plus a workout calendar, plus bonus videos midway through the month.

Functional Circuits Class (38 mins)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform three exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 90 secs of work, 30 sec rest.

In Circuits 2 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, we’ll complete 3 sets.

Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

Workout Breakdown

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (1:49)

Functional Circuit Work (10:14)

Circuit 1 – heavy weight

Hinge to Squat
Squat Cleans
Squat Hop, Squat Jump

Circuit 2 – medium weight

Curl to Press Hip Hinge
Low Biceps Curl Lunge – Squat
Lunge Hop – Knee Drive

Circuit 3 – medium weight

Boat Pose Shoulder Press – Twist
Renegade Row – Crossbody Crunch
Chest-to-Floor Burpees

Cool Down & Stretch (40:17)

For those interested, I shared another Functional Circuits class last month that was bodyweight-only and all low-impact. If you want more information on Patreon, check out this post.

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Video, Workouts Tagged With: functional circuits