Pumps & Iron

Mini-Circuits Workout (Full Body, Set of Dumbbells)

December 23, 2017 by Nicole 4 Comments

For many months now, it’s been pretty quiet here on the blog. A post here, a post there, sometimes with weeks in between. I’m really excited for that to change. I have a ton planned for 2018 and P&I will soon be back to a regular 3-5 posts each week. Woop woooop! I know a lot of us are in vacation mode this week and not checking blogs, but I’m sharing this mini-circuits workout anyway. Mainly because these leggings are only appropriate for a few more days and I need to get maximal wear out of them. 😉

Mini-Circuits Workout

EQUIPMENT I USED

10-lb dumbbells – you might want two sets of weights, a heavy and medium set (I wished I had a heavier pair during the first circuit)
Exercise mat

This workout is broken up into three mini circuits. For each circuit, you’ll complete four sets of three exercises. You do each exercise for 30 seconds, back to back, and then rest for 15 seconds before starting the next set.

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

CIRCUIT 1 – Core & Upper Body

Row to Crossbody Crunch | In a plank position with a dumbbell in your right hand, row your right elbow up, bringing the weight to your armpit. Return it to the floor and crunch left knee across to your right elbow. Alternate sides each set.
Rolling Crunches | For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular full-body crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, bend your knees into your chest at the same time as you crunch your torso off the floor. Slowly release back down onto your back and roll over to your left side for your next side v crunch.
Windmill to Shoulder Press | Start in a standing position, feet a little wider than shoulder-width apart, dumbbell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down from the hips, keeping legs and the arm holding the weight straight (but don’t lock out the knees). Lightly touch the ground by your left foot with your left hand, keeping the weight perpendicular to the ground the whole time. Slowly rise back up to starting position. Do a shoulder press, lowering the weight and pressing it back up. Alternate sides each set.

CIRCUIT 2 – Legs & Glutes

Low Squat to Side Lunge | Start in a low squat position with a weight at your shoulders. Staying low, lightly tap your left foot out wide into a side lunge then back to center. Alternate sides each set.
Surrender Squats | Start by squatting down with weights held at shoulders. Step your right foot back behind you, planting the ball of the foot on the floor as you gently lower your knee to the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Bring your left foot forward (staying low), returning to your starting low squat position. Power up to stand. Switch your lead foot each rep.
Popcorn Squats | Jump your feet out wide as you sink down in a squat, brining one hand to touch the floor. Hop back up brining feet together then immediately go back down bringing opposite hand to the floor. Continue, jumping as quickly as you can.

CIRCUIT 3 – Full Body

Overhead Swing to Marching Plank | Start in a low sumo squat position with weight between your feet, toes angled outward. Swing the weight overhead, staying low in a squat. When you do this, make sure you’re engaged through the core, not letting your rib cage poke out. Bring weight back to floor and hands outside of it. Hop back into a plank position and march down to a forearm plank and back up to hands. Hop feet up wide and start from the top. When you do the march, alternate which is the lead hand.
Torso Twist in Lunge | With right foot forward and left foot back, hold a low lunge position, front knee bent to 90 degrees and stacked over the ankle. Hold a dumbbell in both hands and outstretch arms at chest height. From here, twist torso, brining arms out over to the right. Return to center. Alternate sides each set.
Squat Press | With one weight on each shoulder, squat down and drive up, doing a shoulder press at the top. Keep your core engaged as you do this so that you don’t arch into the low back too much.

WEARING | Terez leggings (old, but they have a similar holiday print in black) / ASICS zip-up / Adidas 24/7 training sneakers

Happy holidays, everyone! Enjoy this week with family.

xo Nicole

Links to outfit details are affiliate.

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

20-Minute Beginner Interval Workout

November 16, 2017 by Nicole 1 Comment

This 20-minute beginner interval workout is perfect if you’re new to exercising or have taken a long time off and want to get back into a routine. Minimal equipment is required (just a set of weights), so it’s perfect to do at home.

I don’t post a ton of workouts geared specifically towards beginners (check out my last one here), because in ALL my videos I do give modifications so that every workout can be scaled down as needed. That being said, my beginner tabata workout has over 17,000 views on YouTube, so I think that’s a sign today’s routine is way overdue! If you guys like these beginner-friendly workouts, be sure to let me know in the comments on the blog or YouTube and I’ll keep ’em coming more frequently.

20-Minute Beginner Interval Workout

Video is sponsored by MegaFood and one of my favorite products of theirs: Blood Builder. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

EQUIPMENT I USED:

Set of 10-lb dumbbells (use a weight that works for you; 5 lbs is a great place to start!)
Exercise mat
Chair or bench for modifying (optional but recommended if mobility issues prevent you from getting down to the floor and back up again repeatedly)

For this workout, we’ll be doing 40 seconds of work and 20 seconds of rest. You have six exercises that you’ll go through three times (18 minutes total). We’ll then rest for 60 seconds and finish up the workout with a minute of modified burpees.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel you can do, or just do one on your own. Always listen to your body, modifying or stopping as needed. In the video, I explain how to modify every exercise as we go through the workout.

EXERCISE BREAKDOWN

Side-to-Side Lunges | From a standing position, step your right foot out wide to the side, bending your right knee and sliding the hips back as you lunge down and reach your opposite left hand across your body to the floor by your right foot. Push off your right side to return to standing. repeat over to the left.

TO MODIFY: Instead of reaching your hand all the way to the floor, stretch it across your body at chest height.

Jumping Jacks | As you jump your feet out wide, swing your arms overhead. Continue jumping your feet in and out and your hands swish up and down.

TO MODIFY: Step instead of jump. From a standing position, step your right leg out to the side as you bring your right arm overhead. Return to center and repeat on the left. Continue alternating.

Reverse Lunge, Curl to Press | Hold a weight in each hand down at your sides. Step your left foot back behind you, bending the right knee into a lunge. At the bottom of your lunge, do a bicep curl and then a shoulder press. Reverse the movement and stand.

TO MODIFY: Use a chair for balance. Your right hand will hold on to the chair as you lunge back, and do the curl and press with just the left arm.

Reverse Lunge, Curl to Press on other side

Russian Twists | Holding a weight with both hands, sit on your bum, leaning back and hovering your feet of the floor. Twist side to side, bringing the weight to the outside of each hip.

TO MODIFY: If on the floor, place your heels lightly on the ground. If mobility issues prevent you from getting to the ground, sit in a chair and twist from there.

Bird Dog | Who named this exercise? Why is it called Bird Dog? Is it even called Bird Dog or did I make that up years ago and now just foolishly believe it to be true?! Anyway … start in a tabletop position on the floor. From here, reach your opposite leg and arm out long. Pause and then return to starting tabletop. Repeat on the other side.

TO MODIFY: If mobility issues prevent you from getting to the ground, place hands on a bench or chair so that you’re in an incline plank position. From here, lift up one leg at a time.

WEARING | DYI leggings / Puma tank (old) / adidas sneakers

Before I end this post, a little PSA: You should totally subscribe to my YouTube channel. 😉 While I get that it’s not completely necessary because I do always embed the videos on the blog as well, there are some definite perks to being a subscriber. My videos usually go live there hours (or even days) before they’re up on the blog and you’ll get an email notification when they do.

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

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

November 12, 2017 by Nicole Leave a Comment

These roasted maple acorn squash and turmeric cauliflower buddha bowls are packed with some of my favorite fall flavors. This recipe is great for lunch or dinner and would be a perfect vegan option to serve at Thanksgiving. Once you’ve got all your roasted goodness in the bowl, drizzle with a simple maple tahini dressing.

I’m roasting acorn squash, cauliflower and chickpeas, but you can customize your buddha bowl with any produce you’d like (butternut squash, sweet potatoes, carrots, bussles sprouts, etc.). Adding avocado, topping with pumpkin seeds or slivered almonds, and swapping rice for quinoa are all other ideas for making this bowl your own.

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You might recognize the chickpea component of these buddha bowls from last week (check out the post here). The roasted maple acorn squash also makes for a great side on its own (top the slices with a little bit of hummus—so good!).

Filed Under: Dairy-Free, Dinner, Gluten-Free, Lunch, Recipes, Vegan, Vegetarian