workout video

Low-Impact Workout for Legs & Butt (15 Mins)

January 6, 2020 by Nicole Leave a Comment

The first video of 2020 is this 15-minute low impact workout for lower body. Whew will your glutes be burning by the end of it! Definitely do this one by following along with the video. Instead of using intervals, I’m going to guide you through the exercises and variations, flowing through the sequence continuously. Parts of this will be similar to barre/Pilates/megaformer workouts.

Low Impact Workout for Legs & Butt

EQUIPMENT NEEDED

Slider – you can use a dish towel if you have hardwood floors.

This low impact workout is a continuous 7-min flow of slider and bodyweight exercises. You’ll complete it on the left, rest for 60 seconds, then complete the same sequence on the right (15 mins total). Follow along with the video as I guide you through the exercises and variations.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

This is a low impact workout—no jumping, and suitable for all levels. To modify, just take breaks instead of doing the whole 7-minute sequence continuously.

Workout Breakdown

See 1:38 in the above video for a preview of each exercise.

Sliding Back Lunge

Full range lunge
Hold low for torso hinge
Full range lunge
Hold low for torso hinge
Hold low and slide back knee in and out

Sliding Curtsy Lunge

Full range lunge
Hold low, bend back knee in and pulse
Full range lunge
Hold low, bend back knee in and pulse

Donkey Kicks

Full range donkey kicks
Pulse at the top
Cross knee to tap opposite calf
Hold up top and swivel open
Straight leg pulses

Hope you enjoy this low impact workout for legs and butt! If you’re looking for similar workouts, check out my slider workouts and all my lower body workouts.

xo Nicole

Filed Under: Bodyweight, Butt, Lower Body, Sliders, Video, Workouts Tagged With: low impact workout, lower body workout, workout, workout for legs, workout video

30 Min HIIT Workout with Weights (Total Body)

December 31, 2019 by Nicole Leave a Comment

This 30 min hiit workout is the last of this 30/10 series that I’ve been running with for more than a month. If you love this structure, check out last week’s which requires no equipment.

30 Min HIIT Workout with Weights

EQUIPMENT YOU’LL NEED

Heavy kettlebell (I’m using 20 lbs)
Set of medium dumbbells (I’m using 8 lbs)

This 30 min hiit workout (28.5 minutes to be exact) is broken up into three mini circuits. In each circuit, you’ll get three exercises. You’ll go through them four times, alternating between the left and right side of your body. So in total, you’ll complete the circuit twice on the right and twice on the left.

The interval structure is 30 seconds of work and 10 seconds of rest. After each set, you’ll rest for 30 seconds. After each completed circuit, you’ll rest for 60 seconds. If you need more recovery time and are following along with the video, just hit pause!

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. Here are two guided warm ups you can choose from (or do your own!):

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

For a preview of each exercise and how to modify, see the noted times in the above video.

CIRCUIT 1 (02:18)

Lunge Hop Row
Curtsy to Low Squat
Deadlift Tap

CIRCUIT 2 (12:43)

Chest Press x2 Glutes Bridge
Crossbody Mountain Climbers x4 Toe Touch
Hammer Curl x2 Fly Rotation

CIRCUIT 3 (22:40)

Shoulder Press Lunge Press
Burpee Knee Drive
Squat Cleans

Hope you all enjoy this 30 min hiit workout! I’ve been posting a lot of these 30/10 interval workouts, so I’m going to switch it up next week. New year, new workout structure. 😉

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts Tagged With: at home workout, hiit, interval training, workout, workout video

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

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

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.