Superset — Page 2

Booty Band Superset Workout (Glutes Focus)

March 16, 2020 by Nicole Leave a Comment

A few years ago, I posted a resistance band loop superset workout that became one of my most popular videos on YouTube. So it’s about time I made another! This booty band superset workout will target glutes and take you 20 minutes to complete.

Booty Band Superset Workout

EQUIPMENT NEEDED

Booty band / resistance band loop – I’m using two, one tight/heavy one and another with a little more stretch for the second superset. Can absolutely be done with just one (but don’t go too heavy if that’s the case).

This workout is broken up into three supersets. In each, you’ll preform two exercises, back to back, for 30 seconds each. You then rest 10 seconds and repeat.

In the first two supersets, you’ll complete three sets on the right then three sets on the left. The third superset is both sides working together so you’ll do four sets.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

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

Workout Breakdown

SUPERSET 1

See 2:01 in above video for a preview of the exercises.

Clamshell
SL Glutes Bridge – add pulse during second set, hold and pulse during third set

SUPERSET 2

See 9:56 in above video for a preview of the exercises.

Out-turned Lunge Step + Kick
Hydrant Crunch + Kick

SUPERSET 3

See 18:24 in above video for a preview of the exercises. To modify, take out the jumping.

Low Squat Hop x2, Duck Walk Back
Side Step x2, Squat Jump

Similar Workouts

If you love this booty band superset workout, the following will be right up your alley as well:

Resistance Band Superset Workout for Glutes & Legs – Same structure, but slightly shorter at 15 minutes.
Lower Body Resistance Band Workout – 30 minutes, broken up into three circuits.
Glutes Workout with Resistance Band Loop – Just over 10 minutes. Great workout finisher!

A note on the coming weeks: This is a wild, wild time in the world. I know most of us are working from home and practicing social distancing, no longer going to gyms and favorite fitness studios. In an attempt to bring a little group fitness into your home, I’ll be doing some live stream workouts in the coming weeks (in addition to these weekly workouts on the blog/channel). Follow me on Instagram (@nicolepearce) for details and to join in. Stay safe, everyone!

xo Nicole

Filed Under: Butt, Lower Body, Superset, Video, Workouts Tagged With: booty band, glutes

No Jumping Tabata Workout (20 Mins)

February 3, 2020 by Nicole Leave a Comment

This no jumping tabata superset workout is perfect if you have downstairs neighbors (no thudding around!). It’s also great if you want to avoid high impact on your joints. Especially because there’s no jumping, I encourage you to challenge yourself with the weights you choose.

No Jumping Tabata Workout

EQUIPMENT NEEDED:

Medium dumbbell (I have a 10-lb weight and an 8-lb weight on hand in case I need to drop down)
Heavy kettlebell (you could use a dumbbell, but we’ll be doing swings)

This total body tabata superset workout is broken up into four tabatas. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. I’ll give you two exercises that you’ll alternate between.

Rest for 60 seconds after each completed tabata superest.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

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

Workout Breakdown

TABATA 1 – lower body

See 01:43 for a preview of the exercises and how to modify.

Back Lunge to Knee Drive (alternate sides)
Goblet Squat with Pulse

TABATA 2 – total body (shoulders)

See 06:44 for a preview of the exercises and how to modify.

Shoulder Press Stationary Lunge (alternate sides)
Truck Driver Squat Hold

TABATA 3 – core

See 11:36 for a preview of the exercises and how to modify.

Side Plank Hip Lift (alternate sides)
Anchored Twisting Sit Up

TABATA 4 – total body

See 16:29 for a preview of the exercises and how to modify.

Curtsy Pulse to Low Squat
Kettlebell Swings

Similar Workouts

If you enjoy this no jumping tabata routine, check out these similar workouts:

No Jumping Interval Workout
Low-Impact Legs & Glutes Burn – not an interval workout, but you’ll get a BIG lower body challenge without any jumping.

xo Nicole

Links to equipment are affiliate.

Filed Under: Full Body, Interval Training, Superset, Tabata, Video, Workouts Tagged With: tabata superset

Bodyweight Tabata Superset Workout (20 Mins)

January 29, 2020 by Nicole 2 Comments

This bodyweight tabata superset workout will take you 20 minutes to complete. It uses the same structure as the previous two weeks, but no equipment required. If you missed those:

Bodyweight Tabata Superset Workout

The first two tabatas are core & upper body focused, and aren’t as intense as the last two tabatas. They aren’t easy, but there isn’t any jumping around, so you’re not going to be as out of breath. You’ll use the standard rest/work tabata structure for them.

The second two tabatas are sweatier. Because I want you to be able to push your hardest during the work intervals, I’ll give you 30 seconds to rest at the halfway point in each one.

Rest for 60 seconds after each completed tabata superest.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups: