Lower Body Pyramid Workout (15 Mins)

September 30, 2019 by Leave a Comment

This 15-minute lower body pyramid workout will challenge your legs and glutes. And you may notice a change of scenery—we moved! I still have a lot of decorating to do, so reserve your judgement of the apartment until I’m finished. 😉

In this workout, I’m wearing LNDR leggings from Legit Activewear. Use the code NICOLE15 at Legit to get 15% off your first purchase! They’re online and located in Chestnut Hill for any local readers.

Lower Body Pyramid Workout

EQUIPMENT I USED

  • Resistance band loop – The heavier the resistance, the harder. You won’t need a huge range of motion for any of the exercises, so I’d recommend a medium to heavy weight.
  • Set of medium-heavy weights – Try to go slightly heavier than what you’d consider “medium.” I’m using a pair of 10 lb weights because it’s all I have on hand in my apartment, but if available, I would have gone a little higher (15 lbs). Option to have two sets on hand so you can go heavy for the deadlifts and clamshell lifts and a little lighter for the others.

This workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

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 warm ups on my channel:

Lower Body Pyramid Workout (15 Mins) - Each round, you'll add on an exercise, building up to a string of 6 exercises. #legdayworkout #workout #legworkout #pyramidworkout #workoutvideo

Workout Breakdown

See times in the above video (next to each exercise name below) for a preview of the move and how to modify it).

  • Squat with Pulse (2:15)
  • Lateral Step x2 + Squat Jump (3:16)
  • Clamshell Hip Lift (4:57) – alternate side each round
  • Donkey Hop x2 + Kick (7:13)
  • SL Deadlift to Back Lunge (10:04) – alternate side each round
  • Star Jacks (13:32)

If you like this lower body pyramid workout, I have a few from the archives using this same structure. No videos to go along with them (yet), but they’re still great!

Next week I’ll have one focused on upper body, then core, then total body.

xo Nicole

Filed Under: Lower Body, Pyramid, Video, Workouts

Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by Leave a Comment
Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Today’s upper body and core workout is the follow-up to last week’s lower body version. It uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Upper Body and Core

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 1:45 in above video.

  • Clapping Sit-Ups
  • Side Plank Hip Dips to Top Crunch
  • Triceps Dips Crab Kicks
  • Leg Drop + Spread
  • SA March to Push Up

TABATA

For a demonstration of the exercises and how to modify, see 20:27 in above video.

  • Offset Plank Jacks (alternate right / left each interval)
  • Chest-Down Sprawl

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

This is the last workout video shot in my old apartment, so get ready for a lil’ change of scenery next week.

xo Nicole

Filed Under: Abs, Bodyweight, Circuit, Interval Training, Studio Pumps, Tabata, Upper Body, Video, Workouts

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by 1 Comment
Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Lower Body

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

  • Sumo Squat with Heel Raise
  • Alternating Surrender Knee Drives
  • Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
  • Sprinter Hop to Front Kick (alternate right / left each set)
  • Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

  • Curtsy Hop Knee Drive Hop (alternate right / left each interval)
  • Squat Jack – Squat Jump

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole

Filed Under: Bodyweight, Circuit, Interval Training, Lower Body, Studio Pumps, Tabata, Video, Workouts
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