workout

Upper Body Tabata Superset Workout (20 Mins)

January 13, 2020 by Nicole Leave a Comment

This upper body tabata superset workout will take you 20 minutes to complete. It’s quick but effective—I was sore for days after filming it! (Not that soreness is always an indication of efficacy.) You’ll notice that the back is not specified as one of the target groups (we do biceps, triceps, shoulders and chest). Several of the exercises do target the muscles of the back though, so you’ll get a well-rounded upper body workout.

Upper Body Tabata Superset Workout

EQUIPMENT NEEDED

Set of medium-light dumbbells (and I highly recommend having a slightly lighter drop set available as well) – I’m using a set of 8-lbs and set of 5-lbs

This upper body tabata superset workout is broken up into four tabatas, each focusing on a different muscle group (biceps, triceps, etc.). A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. I’ll give you two exercises at a time, and you’ll alternate between them.

I encourage you to start each tabata using the heavier set of weights, and then drop down to the lighter as needed.

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)

Workout Breakdown

TABATA 1 – biceps

See 01:43 for a preview of the exercises and how to modify.

Hammer Curls
Rotate Open – Lateral Extension

TABATA 2 – triceps

See 06:22 for a preview of the exercises and how to modify.

Triceps Kickbacks + Pulse x2
Crab Kick Dips

TABATA 3 – shoulders

See 11:10 for a preview of the exercises and how to modify.

Arnold Press
Elbow Squeeze In – Up

TABATA 4 – chest/shoulders

See 15:59 for a preview of the exercises and how to modify.

Marching Plank
Surfer Get-Ups

Similar Workouts

If you enjoyed this upper body tabata superset workout, give these similar workouts a try:

12-Minute Upper Body Tabata Superset Workout – Same structure but three tabatas instead of four and no equipment needed.
Strength + Endurance Workout for Biceps & Triceps – This one uses a mix of dumbbell circuits and light hand weight burnouts.
Strength + Endurance Workout for Shoulders – Same as above but focusing on shoulders.

xo Nicole

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