Functional Resistance Band Circuits Class (43 Mins)

December 14, 2020 by 1 Comment
Functional Resistance Band Circuits Workout Class (43 Mins) - This workout is broken up into three circuits using a resistance band loop. Total body workout with warm up and cool down included. Free video is up for all on YouTube! #resistanceband #bandworkout #circuitworkout

This functional resistance band circuits workout is broken up into three sections. There is minimal jumping, and if you want to keep the entire class low-impact, I’ll be showing modifications on the screen in the below video.

I have a few more Functional Circuits classes available for free on the site and channel:

And if you want access to lots more, you can become a Patreon member!

Functional Resistance Band Circuits Class

EQUIPMENT NEEDED:

  • Resistance band loop – I’m using a light band for the first circuit and a medium band for the second and third circuits.

In this class, we start with a guided warm up, focusing on mobility and dynamic movement/light cardio. 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 & 2, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 3, 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.

There is minimal jumping throughout class and low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Functional Resistance Band Circuits Workout Class (43 Mins) - This workout is broken up into three circuits using a resistance band loop. Total body workout with warm up and cool down included. Free video is up for all on YouTube! #resistanceband #bandworkout #circuitworkout

Workout Breakdown

01:53 Warm Up & Mobility

09:44 Functional Circuits Workout

Circuit 1, band gripped in hands

  • Back Lunge Torso Twist
  • Shoulder Press in Split Lunge
  • Lateral Extension with Pulse
  • Side Plank Row Rotation + Knee Crunch

Circuit 2, band under one foot

  • DL Variation
  • DL Pulse
  • Curtsy Pulse Knee Drive
  • Lizard Lunge to Low Squat to Squat Jump

Circuit 3, band around thighs (or shins)

  • Lateral Step x2 Squat with Calf Raise
  • Squat Jack with Pulse
  • Low Squat, Inchworm to Plank, Jump to Squat, 180 Squat Jump
  • Plank Lateral Steps / Plank Jack

39:19 Cool Down & Stretch

Hope you enjoy this Functional Resistance Band Circuits workout!

xo Nicole Pearce

Filed Under: Circuit, Full Body, Resistance Band, Video, Workouts Tagged With:

Functional Circuits Total Body Class – Low Impact, Weights

November 30, 2020 by Leave a Comment
Functional Circuits Total Body Class (45 Mins) - Low Impact, Weights | In this 45 minute Functional Circuits class, we'll go through three circuits of strength exercises and bodyweight exercises. Full video available for free on YouTube and includes guided warm up and cool down. #lowimpactworkout #homeworkout #workoutvideo #fitness

This Functional Circuits total body class is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes guided warm up and cool down. Some other Functional Circuits classes I’ve shared:

If you enjoy class, I have a bunch more available to Patreon members! For $9.99/month, you get 8-10 additional workout videos every month plus a workout calendar.

Functional Circuits Total Body Class

EQUIPMENT FOR CLASS:

  • Set of medium weights, I’m using 8 lbs
  • Single heavy weight, I’m using 20 lbs

In this class, we start with a guided warm up, focusing on mobility and 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 2 & 3, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, 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 Total Body Class (45 Mins) - Low Impact, Weights | In this 45 minute Functional Circuits class, we'll go through three circuits of strength exercises and bodyweight exercises. Full video available for free on YouTube and includes guided warm up and cool down. #lowimpactworkout #homeworkout #workoutvideo #fitness

Workout Breakdown

01:30 Warm Up & Mobility

09:38 Functional Circuits Workout

Circuit 1, medium weights

  • Rotating Biceps Curls
  • Hammer Curls with Lunge – Squat Step
  • Squat Thrust with External Rotation at the Bottom
  • Shoulder Press, Shaper, Press Up

Circuit 2, heavy weight

  • Staggered DL – SL DL
  • Lunge Row x2 – Pulse x2
  • Lizard to Low Squat to Knee Drive (bodyweight)
  • SL DL with Arm Reach (bodyweight)

Circuit 3, single medium weight

  • Boat Sit Up to Balance
  • Boat Pose Shoulder Press – Twist
  • Side Plank Rotation – Top Knee Crunch (bodyweight)
  • Forearm Plank Knee Drives

41:58 Cool Down & Stretch

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Quiet, Video, Workouts Tagged With: ,

Functional Circuits Class (38 Mins) – Weights 3×3

September 7, 2020 by Leave a Comment
Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

I’ve got another Functional Circuits class for you! In this one, we will incorporate some jumping. It’s only on the last exercise of each circuit, and I’ll give you options for modifying if you’d rather keep the whole class low-impact.

If you enjoy this class, you can get access to more Functional Circuit workouts by becoming a Patreon member. For $9.99/month, you get 6 workout classes on the 1st, plus a workout calendar, plus bonus videos midway through the month.

Functional Circuits Class (38 mins)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform three exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 90 secs of work, 30 sec rest.

In Circuits 2 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, 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 (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

Workout Breakdown

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

Warm Up & Mobility (1:49)

Functional Circuit Work (10:14)

Circuit 1 – heavy weight

  • Hinge to Squat
  • Squat Cleans
  • Squat Hop, Squat Jump

Circuit 2 – medium weight

  • Curl to Press Hip Hinge
  • Low Biceps Curl Lunge – Squat
  • Lunge Hop – Knee Drive

Circuit 3 – medium weight

  • Boat Pose Shoulder Press – Twist
  • Renegade Row – Crossbody Crunch
  • Chest-to-Floor Burpees

Cool Down & Stretch (40:17)

For those interested, I shared another Functional Circuits class last month that was bodyweight-only and all low-impact. If you want more information on Patreon, check out this post.

xo Nicole

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