Video — Page 6

30 On / 30 Off Kettlebell HIIT Workout (37 Min Class)

October 12, 2020 by Nicole 1 Comment

30 On / 30 Off Kettlebell HIIT Class - This free hiit workout class video includes warm up and cool down. Total body and all you need is a kettlebell. Interval structure is 30 seconds on / 30 seconds off. #kettlebell #hiit #workout

On Patreon this month, I released a bunch of HIIT workout classes that use the 30 seconds on – 30 seconds off structure. One is bodyweight only, and two others incorporate dumbbells. Up for all on YouTube is this version, a kettlebell hiit class that will take you 37 minutes, including warm up and cool down. Become a Patreon member to get access to the rest! 🙂

30 On / 30 Off Kettlebell HIIT Workout Class

Link to equipment is affiliate.

EQUIPMENT NEEDED FOR CLASS:

Kettlebell (I’m using a 20-lb kb but wish I had a heavier one for swings)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our 30 on / 30 off HIIT work. You’ll get five exercises and complete four sets of them, using an interval structure of 30 seconds of work / 30 seconds of rest.

If the 30 seconds is not enough recovery time, pause the video and take more time as 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 specified to jump to that section in the above video.

(01:14) Warm Up & Mobility

(10:23) Preview of Exercises

(12:17) HIIT Workout

High Pull – Squat Jump
Split Lunge Row – Lunge Hop
Standing Side Bend – Back Lunge
KB Swings
Bear Plank Up-and-Over Hops

(32:11) Cool Down & Stretch

If you like this kettlebell hiit class, check out these similar workouts:

12-Min Kettlebell HIIT Workout – Different interval structure, but another kettlebell hiit class.
30 On / 30 Off HIIT Workout – Bodyweight Only – Just like this class but no equipment needed.

xo Nicole

Filed Under: Full Body, Interval Training, Kettlebell, Video, Workouts Tagged With: kettlebell

Glutes + Outer Hips Resistance Band Mini Flows Class

October 5, 2020 by Nicole 1 Comment

I’m so excited about the workout videos I released on Patreon this month! Heavily influenced by my Pilates training, I created a series of resistance band workouts that focus in on various joints and muscle groups. In addition to this glutes + outer hips resistance band class, I have another one on Patreon focusing in on the hip joint and activating the glutes. Also one focused on shoulders and mid back, and one on core.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins)

EQUIPMENT NEEDED FOR CLASS:

Resistance band loop – I’m using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3
Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec – 2.5 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, 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

(02:02) Warm Up & Mobility

(07:11) Resistance Band Mini Flows Workout

Flow 1 – Side series on mat, band around thighs

(45 sec) Clamshell
(30) Internal to external rotation
(30) Straight leg pulses
(45) Side plank leg lifts

Flow 2 – Standing with chair/wall, band around one ankle and one foot arch

(30 sec) Kickback to external rotation
(15) Straight leg pulse, externally rotated
(45) Leg sweeps
(15) Hold leg out to side

Flow 3 – Standing balance series, band around arches of feet

(30 sec) Squat to balance
(30) Hold squat and step laterally
(30) Squat to straight leg abduction
(30) Straight leg abduction

(39:31) Cool Down & Stretch

xo Nicole

Filed Under: Butt, Lower Body, Resistance Band, Video, Workouts Tagged With: resistance band, resistance band workout

Mobility + Core (26 Min Class)

September 28, 2020 by Nicole 1 Comment

I have a 26-minute mobility flow for you today that feels oh-so-good. Featuring lots of spinal rotation (selfishly, that’s what my body was asking for when I filmed this 😉), we’ll mobilize the joints and weave in some core work throughout the class.

If you enjoy this video, I have another Mobility + Core flow available on Patreon. For $9.99/month, you get access to additional classes and a monthly workout calendar. It’s 7-9 *new* classes per month, with unlimited access to the library of past months’ workouts. I appreciate your support!

Mobility + Core Flow

This 26-minute mobility routine is focused on mobilizing the joints and activating the abdominals. The core work is woven in throughout and it isn’t too intense—just as you feel that heat building, we’ll go back to the feel-good mobility work.

Lots of spinal rotation in this one! For the most part, we continuously move through the flow, but we will hold some static stretches toward the end.

I love this type of movement always, but especially on days when I want to take it easy. Maybe I’m a little sore from the previous day’s workout and am just looking for a little feel-good movement. Or maybe I’ve been sitting too long at my computer and need a gentle way to break up the work day.

Hope you enjoy this class as much as I did!

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Stretching, Video, Workouts Tagged With: mobility