Bodyweight AMRAP Workout – Total Body

May 20, 2019 by Leave a Comment
Bodyweight AMRAP Workout - Total Body - This workout will take you 30 minutes to complete and is broken up into 4-minute bodyweight AMRAPS. Video included! #bodyweightworkout #amrap #amrapworkout #athomeworkout #pumpsandiron

This is the first workout in a three-part series I shot. All three use the same structure, with a different muscle group focus. Today’s bodyweight AMRAP workout is total body. Next week’s will be lower body and finally I’ll share an upper body & core focused one. All are bodyweight, so no equipment required.

Bodyweight AMRAP Workout – Total Body

This bodyweight amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises. In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below).

Bodyweight AMRAP Workout - Total Body - This workout will take you 30 minutes to complete and is broken up into 4-minute bodyweight AMRAPS. Video included! #bodyweightworkout #amrap #amrapworkout #athomeworkout #pumpsandiron

Workout Breakdown

AMRAP 1

See 1:54 in the above video for a preview of the exercises and how to modify them.

  • Chest-to-Floor Burpees (5 reps)
  • Leg Lifts with Spread (5 reps)

AMRAP 2

See 7:21 in the above video for a preview of the exercises and how to modify them.

  • Squat Jack Heel Clicks (5 reps)
  • Forearm Plank Jack to Alternating Reptile Crunch (6 reps total, 3 each side)

AMRAP 3

See 12:27 in the above video for a preview of the exercises and how to modify them.

  • Lunge Hop Switch (5 reps each side)
  • Donkey Kick Hops (5 reps)

xo Nicole

Filed Under: AMRAP, Bodyweight, Full Body, Video, Workouts Tagged With:

Beginner HIIT Workout (Total Body)

May 16, 2019 by Leave a Comment

Before we get to this beginner HIIT workout, I just wanted to thank you for all the sweet comments on my last post. Maybe I’ll keep the Favorites series going as a seasonal thing instead of monthly. I may not know what the exact next step for P&I is, but I do know that there is a next step. So don’t worry, I’m not going to stop blogging. I mean I have no choice—at this point I’m way too far gone to get a regular corporate job lol. 😉

Today’s workout is basically a re-vamping of a 20-minute beginner HIIT workout I posted years ago. Pretty much all the same exercises but I tweaked things a bit and, of course, added a video.

Beginner HIIT Workout (Total Body)

EQUIPMENT I USED:

There are five exercises in this workout. You’ll go through them in a circuit four times, using an interval structure of 40 seconds of work and 20 seconds of rest.

As with all workouts, make sure you’re properly warmed up beforehand. This gentle warm up video would be perfect to do before you jump into the HIIT workout.

Beginner HIIT Workout - This workout will take you 20 minutes to complete and will target all the major muscle groups. Beginner-friendly and video included! #hiit #beginnerworkout #totalbodyworkout #hiitworkout #intervalworkout

Workout Breakdown

See 2:33 in the above video for a demonstration of all the exercises in this beginner HIIT workout and how to modify them.

  • Squat Thrust Sit – If you’re comfortable squatting without a chair or bench to sit on, you can advance this exercise by doing a regular air squat to thrust. If two weights is too intense, drop down to just one weight, held between your hands. Or, ditch the weight, eliminate the thrust and just squat.
  • Alternating Lunge to Torso Twist – Each time through the circuit, you’ll alternate between front lunges and back lunges.
  • Incline Burpees – You can eliminate the push up if necessary. You can also step instead of jumping into the incline plank to reduce impact.
  • Standing Side Bend – 2 Biceps Curls – Each time through the circuit, alternate which side you isolate. This is the one exercise you might want to use a heavier weight for.
  • Jumping Jacks – If you want a low-impact workout, step instead of jumping (see video for demo).

Other Beginner-Friendly Workouts

If you like this beginner HIIT workout, give these others a try, too!

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

Deck of Cards Workout Video (50 Mins)

May 7, 2019 by Leave a Comment
Deck of Cards Workout (50 Mins) - Each suit corresponds to a different exercise and the number tells you how many reps to do. Can you complete the whole deck? #deckofcardsworkout #athomeworkout #workout #workoutvideo

You might remember the deck of cards workout I posted last summer. It was long and tough, and I think we all had a love-hate relationship with it (ok maybe mostly hate lol). I’ve gotten lots of requests for another one, so today I’m sharing a new deck of cards workout video.

This is a total-body workout, but legs and core will especially get a burn. My abs and legs were feeling it the next day after shooting the video! It’s a long one (took me about 50 minutes to complete). If you’re newer to working out or short on time, I’ll let you know when you hit the halfway point in the video and you can opt to stop there.

Deck of Cards Workout Video (50 Mins)

EQUIPMENT I USED:

  • Medium dumbbell – I’m using a 10-lb weight. If you don’t have access to a weight, all the exercises can be done with just bodyweight.

In a deck of cards workout, each suit corresponds to a different exercise. The number on the cards tells you how many reps to do. For today’s workout:

  • ACES = 1 rep
  • FACE CARDS = 10 reps
  • JOKER = Finisher at the end of the workout. You’ll do three reps of each exercise, finishing the final rep with a 30-second hold.

If you’re following along with the video, you have a couple options. Because you complete the exercises at your own pace, you may be moving faster or slower than me through the deck. You can pause/fast-forward the video as needed. If you’re going faster than me, you could also use the extra time as recovery while I finish the reps. If you’re going slower than me, you can forgo rep numbers and just do as many reps as you can in the time it takes me to complete them.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Deck of Cards Workout (50 Mins) - Each suit corresponds to a different exercise and the number tells you how many reps to do. Can you complete the whole deck? #deckofcardsworkout #athomeworkout #workout #workoutvideo

Workout Breakdown

See 2:33 in the above video for a preview of all the exercises and how to modify them.

  • DIAMONDS = Squat Jump with Press at Bottom
  • HEARTS = Lunge Hop to Deadlift Hinge – complete the rep number on *each* leg.
  • SPADES = Full-Body Crunch
  • CLUBS = Bear Plank to Donkey Kick

If you’re looking for additional longer workouts, my Circuit + Tabata class pack is always available for purchase! You get five 45-minute long total body workouts that are challenging, but scalable for all levels. Speaking of the class pack, last week’s giveaway winner will be notified via email later today!

xo Nicole

Filed Under: Deck of Cards, Full Body, Video, Workouts
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