Pumps & Iron

Upper Body and Core Workout (Strength Circuits + Tabatas)

January 22, 2018 by Nicole 2 Comments

I got a lot of good feedback on the full-body workout I posted two weeks ago, so this week we’re taking that same structure but focusing on upper body and core. Next week, we’ll see this structure again but focusing on lower body. For this upper body and core workout, you’ll need a set of weights, sliders and an exercise mat. It’ll take you just over 20 minutes to complete.

Upper Body and Core Workout (Strength Circuits + Tabatas)

EQUIPMENT I USED

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Here’s the breakdown of the exercises in the workout. If you’re unfamiliar with any, just watch the video above. I’ve put the times down so that you can fast forward to the previews of each section.

Weighted Circuit

Video previews of each exercise @ 1:55

Twisted Pike with March (left)
Russian Twist
Twisted Pike with March (right)
Full Body Crunch
Row to Reverse Fly
Biceps Circle Curls

Tabata

Video previews of each exercise @ 8:55

Triceps Push Ups
V Ups
Mountain Climbers
Surfer Get Ups

WEARING | Zella leggings / Reebok tank (old) / Nike MetCon sneakers

Hope you all had a fun weekend (Pats FTW!) and are geared up for a productive week.

xoxo Nicole

Filed Under: Abs, Tabata, Upper Body, Video, Workouts

Resistance Band Loop Glutes Workout

January 15, 2018 by Nicole 2 Comments

This post is sponsored by Nike. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Last week I asked what equipment you’d like to see incorporated into workouts this year and while I got a lot of great suggestions, resistance bands definitely topped the list. Today’s resistance band loop workout will target your glutes and is structured similarly to how I’d teach a class at Btone. We’ll do a few exercises on each leg and within the exercises, I’ll guide you through a series of holds, pulses and variations. Because of that, I’d definitely recommend following along with the video this week!

Before we get to the glute burnout though, I want to share some goodies from my latest activewear haul. Nike’s Last Chance Sale is going on through 1/16 and you can get up to 50% off last season’s styles. I snagged a couple awesome pieces from the sale and some other cute items as well.

I was looking for a good cross-training sneaker for HIIT and bootcamp workouts and am loving the Metcon DSK Flyknit 2. It has a snug, supportive fit and I love the padding behind the heel. Nike always delivers when it comes to appearance of their sneakers and this is no exception—super stylish and I’ve already gotten lots of compliments on them. The new Metcon 4 is really cute, too!

The Power Legendary Training Tights I’m wearing fit like a glove and the slightly thicker material makes them perfect for this cold winter weather. I love high-rise everything and you really can’t go wrong with a good pair of black leggings. These are currently on sale so snag ’em while you can!

Lastly, I’m wearing the Dri-Fit Long Sleeve Training Top, with which I am totally obsessed. It’s a little warmer than regular t-shirt material, but not as heavy as a sweatshirt and I love the cropped length. It comes in a light blue color too, which I totally would have gotten if it was available in my size.

Check out my whole Nike haul below:

1. Nike Pro Women’s Training Shorts // 2. Dri-Fit Training Tank (on sale for $14.97!) // 3. Dri-Fit Long Sleeve Training Top // 4. Sportswear Rally Fleece Pants (I’m obsessed with these cozy sweats—wear them literally every day!) // 5. Power Legendary High Rise Training Tights (on sale for $64.97!) // 6. Metcon DSX Flyknit 2 Training Shoe

If I were to pick a favorite, I’d point you in the direction of the fleece sweatpants. I wear them over my leggings on cold days walking to and from my workout and then wear them on their own when I’m working from home. I don’t think a day has gone by that I haven’t worn them since they arrived so … yeah, I should probably wash them soon. 😉

Resistance Band Loop Glutes Workout

In this workout, you have three single-leg exercises and then you’ll center out with a bridge hold. It’ll take you just over 10 minutes to complete and while it’s low-impact, you’ll still feel that burn by the end!

EQUIPMENT I USED

Medium resistance band loop (choose a resistance that fits your fitness level and height—you need to be able to get your leg straight with it looped around your feet)
Exercise mat
Towel for knee padding

You’ll spend 90 seconds on the Donkey Kicks and Hydrant Kicks, with holds and pulse combos mixed in throughout that time. The Bent Leg Pulses are done for 60 seconds and meant to be a burnout finisher. You then flip over into a Hip Bridge and that’s held for 75 seconds with pulses mixed in. Follow along with the video embedded above!

Let me know how the workout goes and don’t forget to check out the Nike sale before it ends!

xo Nicole

Filed Under: Butt, Resistance Band, Video, Workouts

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

January 8, 2018 by Nicole 1 Comment

Today’s 20 minute full body workout coming to you later in the day than planned because I spent a solid two hours uploading the wrong video to YouTube (go me!). Hope you enjoy it and if you haven’t already, be sure to subscribe to my channel. 🙂

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

EQUIPMENT I USED:

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: tabata, weight circuit, tabata, weight circuit. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, always listen to your body, modifying or stopping as needed. Make sure to properly warm up beforehand and take time to cool down and stretch afterwards.

WEIGHTED

Truck Driver Squats | Start standing with weight at chest. Squat down. Holding low in your squat, press the weight in front of you at chest height. Twist the weight to the left then to the right. Return to center, pull weight back into chest and stand up.

Curls to Balance (Right) | Start in a split lunge with right foot forward and ball of the left foot planted behind you. Holding low in your lunge, do two biceps curls. With weights by your side, shift your weight forward into the right heel as you hinge forward with your torso, bringing you left leg off the ground (picture your body is like a seesaw with your right leg as the base). Make sure you keep a soft bend to your right knee as you do this. Pause in the position and then return back to your low lunge stance.

Curls to Balance (Left)

Shoulder Hinge to Press | Start standing with one weight in each hand and you elbows bent to 90 degrees at your sides (as if you were doing a hammer curl). From here, lift your elbows up wide to shoulder height, maintaining the 90-degree bend at the elbows (at top, weights and elbows will be at shoulder height). From here, rotate to a goal post position, raising the weights up, still keeping the 90-degree bend. From here, do two shoulder presses. Reverse the motion back down to starting position.

Crossbody Squats | Start in a wide-stance low squat with toes turned slightly outward and weights at shoulders. As you drive up from your low squat, pivot onto the ball of your right foot and twist to the left as you press the weight in your right hand overhead. Return back down to squat and repeat in the opposite direction.

Sit Ups | Sit on the floor with one dumbbell at your chest and the other between your feet (that’ll help you stay in position). Do traditional sit-ups, lowering and lifting your back off the floor, keeping the weight touching your chest the whole time (resist the urge to press it away from your body for leverage).

TABATA

Chest-to-Floor Burpees | Jump up into the air, arms overhead. Land and squat down, bringing hands to the floor. Jump feet back to plank and as you do, lower your body with control to the floor. Press back up to your feet.

Plank Jack to Bear | Start in a plank position with feet hip’s width apart. Jump your feet out wide, back to starting position, and then bend your knees, hopping your feet under your hips in a tabletop position. Jump them back out to starting position.

Squat Jack to Star Jump | Start in a narrow squat with feet close together. Staying low, jump your feet out wide then back to starting position. From here, jump up into the air, reaching your arms and legs wide in a star position. Land back down in your narrow squat.

Crab Kicks | These should burn those triceps! Start in a flipped tabletop position. Feet under knees, wrists under shoulders with fingers pointing forward. Kick one leg up straight as you bend your elbows. Switch the kick over to the other side, straightening arms, lifting hips and then landing down in the dip.

WEARING: Nike Dri-FIT Training tank (currently on sale!) / Crane & Lion leggings (available in a different color) / Nike TR Flex Supreme sneaker (old, but check out the newest versions of this sneaker here)

Let me know in the comments what equipment you’d like to see in workout videos this year! I’m thinking of buying a step bench, and have already gotten requests for more resistance band workouts. 🙂

xo Nicole

Outfit and workout equipment links are affiliate.

Filed Under: Full Body, Hand Weights/Dumbbells, Tabata, Video, Workouts