Functional Circuits Class – Low Impact, Bodyweight

August 10, 2020 by 2 Comments
Functional Circuits Class (45 Mins) - Low Impact, Bodyweight - This 45-minute functional circuits class is broken up into three bodyweight circuits. Guided warm up and cool down included. #workoutclass #fitnessclass #lowimpactworkout #bodyweightworkout

“Functional Circuits” is the name I’m now using for the workouts I’ve been posting a bunch of since quarantine started. (3-4 exercises in a circuit, 30 seconds each, rest 30 seconds.) Hopefully it’ll be easier to find them this way!I personally love the format and think you will, too! Today’s functional circuits class is bodyweight only, and is low impact (no jumping exercises).

Warm up and cool down are included for a 45-minute class (it’s 30 mins of circuit work). If you like it, consider becoming a Patreon member! By doing so, you’ll get access to more workout classes. 🙂

Functional Circuits Class (45 Mins)

In this class, we start with a guided warm up, focusing on mobility and (low impact) dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

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

Functional Circuits Class (45 Mins) - Low Impact, Bodyweight - This 45-minute functional circuits class is broken up into three bodyweight circuits. Guided warm up and cool down included. #workoutclass #fitnessclass #lowimpactworkout #bodyweightworkout

Workout Breakdown

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

Warm Up & Mobility (2:22)

Functional Circuit Work (10:16)

Circuit 1

  • SL Hip Hinge + Rotation
  • Offset Squat Pulse – Sumo Pulse
  • Lunge, Low Squat, Lunge, Knee Drive
  • Split Lunge Pulse – DL Hinge

Circuit 2

  • Calf Raise Squats
  • Bird-Dog in Bear Plank
  • Blast Off Push Ups
  • Prone Heel Squeeze

Circuit 3

  • Tri Dip x2 Rev Tabletop
  • Ab Curl Low – High
  • Kneeling Side Plank Lifts
  • Side Plank Crunch – Kick

Cool Down & Stretch (40:17)

If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Circuit, Full Body, Quiet, Video, Workouts Tagged With:

HIIT Superset Class (45 Mins) – Bodyweight Only

August 3, 2020 by 1 Comment
HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Over the last couple months, I’ve shot a bunch of these HIIT Superset classes for YouTube and Patreon. I personally love the format and think you will, too! Try this bodyweight-only version of the HIIT Superset class, and if you like it, consider becoming a Patreon member.

Your support on Patreon will allow me to continue to create workouts, and to keep them as accessible as possible. I so greatly appreciate you!

HIIT Superset Class

It’s so important to properly prepare your body to do intense, high-impact movements like with HIIT training. So in this class, we spend the first 10 minutes focusing on mobility and gentle cardio to bring the heart rate up. You want to feel good going into the supersets!

The meat of this class is just under 25 minutes of HIIT work. You’ll complete five supersets, with recovery time in between each. I have an Express version of this class that I’ll share with you all soon that is made up of just three supersets (stay tuned!).

We end class with a guided cool down. So in 45 minutes you get a challenging, sweaty HIIT workout, focused mobility work for happy joints, and a feel-good stretch.

HIIT Superset Class (45 Min) – Bodyweight Only

In this hiit superset 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 five 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.

HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Workout Breakdown

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

Warm Up & Mobility (2:05)

HIIT Work (13:29)

  • Calf Raise Low Squat – High
  • 180 Squat Jump
  • Split Lunge Pulse – Knee Drive
  • Lunge Hop Small – Explosive
  • Squat Torso Twist
  • High Knees
  • Push Ups
  • Surfer Get-Ups
  • Plank Knee Taps
  • Plank Jacks

Cool Down & Stretch (37:23)

If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Video, Workouts Tagged With:

HIIT Workout with Step & Heavy Weights

July 15, 2020 by Leave a Comment
HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

This hiit workout with step and pair of heavy weights will take you just over 20 minutes to complete. Set aside a half hour and be sure to warm up beforehand (more on that below).

As I spend more time at my parents’ place this summer, I’ll continue to sprinkle in some stepper workouts here and there. But if you don’t have one, don’t worry—the bulk of my workouts still won’t require one. 🙂

HIIT Workout with Step & Heavy Weights

EQUIPMENT NEEDED:

Links are affiliate.

This hiit stepper workout is broken up into three circuits. In each circuit, you’ll get three exercises. You go through them using an interval structure of 30 seconds work, 10 seconds rest. At the end of each set, rest for 30 seconds. At the end of each completed circuit, rest for 60 seconds. Here’s a breakdown:

Exercise 1 (30 sec)
Rest 10 sec
Exercise 2 (30 sec)
Rest 10 sec
Exercise 3 (30 sec)
Rest 30 sec

Repeat three times total.

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

HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

Workout Breakdown

See the times in parentheses for a preview of each exercise and how to modify.

Circuit 1 (1:50)

  • Heavy Squat
  • Squat Hop Up ‘N Over
  • Squat Jack to Sumo Pulse

Circuit 2 (9:39)

  • Deadlifts
  • Sit to Squat Jump
  • Up ‘N Overs

Circuit 3 (17:09)

  • Sit Up to Press
  • Burpee with Step Jack
  • Up ‘N Over Push Ups

Similar Workouts

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Step Bench, Video, Workouts
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