Video — Page 8

Circuit + Tabata Class (60 Mins) – Resistance Band

August 31, 2020 by Nicole 1 Comment

In tomorrow’s September drop of Patreon classes, there will be three Circuit + Tabata classes — another using a resistance band, one using weights, and one that’s bodyweight only. Get yourself ready (and excited??) by checking out this class, up for free now on YouTube.

For those interested in becoming a Patreon member, you can get all the info you need here. Important: If interested in joining, wait to become a member until tomorrow. Patreon charges you upon sign up, and then on the 1st of every month moving forward. I don’t want you to be charged today and then again tomorrow on the 1st!

Circuit + Tabata Class (60 Mins) – Resistance Band

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 four exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. We’ll be doing some unilateral work in the circuits today, so you’ll complete two sets on the right then two sets of the circuit on the left.

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

See the times in the above video to jump to that portion of the class.

Warm Up & Mobility (2:29)

Circuit + Tabata Workout (10:28)

Circuit – Lower Body Focus

Staggered Deadlift
Deadlift Hinge + Split Lunge x2
Low Squat to Low Lunge
Donkey Kick Pulse – Hydrant Pulse

Tabata – Lower Body Focus

Donkey Kicks
180 Squat Jumps

Circuit – Upper Body/Core Focus

Windmill
Crossbody Row
Lateral Extension
Triceps Kickback + Pulse x2

Tabata – Upper Body/Core Focus

Push Ups
Crossbody Mountain Climbers

Cool Down & Stretch (53:52)

You may recognize this class structure from the Studio Pumps (RIP) 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, Resistance Band, Tabata, Video, Workouts Tagged With: Circuit + Tabata Class

HIIT Superset Express: Lower Body Focus (28 Min Class)

August 24, 2020 by Nicole 1 Comment

HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Today’s workout class is a quicker version of the HIIT Superset class I shared at the start of the month. With HIIT Superset Express workouts, you complete just three supersets instead of five, so they’re great if you’re short on time. Lower body is the focus in this one, and no equipment is needed.

If you love this class format, I have another Express class available to Patreon members (with more to come!).

HIIT Superset Express: Lower Body Focus

In this hiit superset express class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the three supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, 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

01:43 Warm Up & Mobility

08:26 HIIT Workout

Duck Walk
Squat Leap, 180 Squat Jump

Back Lunge to Knee Drive Calf Raise
Sprinter Lunge Hop

Gets Ups (stay low)
Sumo Squat Jumps

22:40 Cool Down & Stretch

If you love these workout classes, get access to more by becoming a Patreon member! For $9.99/month, you get 7-9 exclusive workout classes and a monthly workout calendar.

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Video, Workouts Tagged With: hiit superset, hiit superset express

Build a Combo Class (40 Mins) – Total Body, Weights

August 17, 2020 by Nicole 1 Comment

This is a requested remix of a workout I posted years ago on the blog. I called it Dumbbell Progression Workout, but it was really the original “Build a Combo” (what I’ve come to call this structure). I tweaked the format and some of the exercises so it’s not an exact replica of the original workout. The result is this 40-minute Build a Combo class that’s great for all levels. No crazy movements, we’ll just focus on foundational movements, stringing them together to form exercise sequences.

For access to more workouts, become a Patreon member! This particular class structure (Build a Combo) was not part of the August drop, but it will be included in the near future. 🙂

Build a Combo Class (40 Mins)

EQUIPMENT NEEDED:

Set of medium weights – I’m using 8-lb weights but should have gone heavier for the last two combos.

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the four sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You do that three times before moving on to the next sequence. So that’s 6 minutes of continuous work.

Here’s a general breakdown of each combo:

(30 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(30 sec) Movement B + C + D (this changes slightly each combo)

… then start from the top with Movement A.

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.