Tag: Pumps & Iron

This towel mini flows class uses the same structure as the resistance band mini flows class I shared last month. Instead of a resistance band, however, we’ll use a towel as a prop between our thighs and as a slider. The focus of this class will be inner thighs, with work for our glutes and obliques as well.

If you love class, you can get more by becoming a Patreon member! I have another Towel Mini Flows class up there now that’s also focused on inner thighs and stabilizing through the knees.

Towel Mini Flows Class – Inner Thighs

EQUIPMENT NEEDED FOR CLASS:

• Dish towel – We’ll use it as a prop between our thighs AND as a slider. You could use a small pillow or Pilates ball instead. For the sliding portion, you can use a paper plate or magazine cover if you’re on carpet.

In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

Each of the three mini flows is a short sequence (1:30 – 3 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, 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.

Workout Breakdown

02:24 Warm Up & Mobility

07:16 Towel Mini Flows Workout

Flow 1 – Bridge Series, towel/prop

• (30 sec) Squeeze in on prop
• (30) Pulse hips up and down
• (15) Extend leg and hold
• (15) Pulse in on prop

Flow 2 – Side Series, bodyweight

• (30 sec) Bottom leg adduction
• (30) Both legs together
• (15) Hold, top arm to ceiling
• (30) Roll back, bottom leg adduction
• (15) Leg circles
• (15) Switch direction of circles

Flow 3 – Standing Sliding Series, towel/slider

• (45 sec) Sliding warrior lunge
• (30) Hold low, back knee slides in and out
• (15) Pulse
• (30) Sumo squat
• (30) Sumo squat pulse with heels lifted
• (30) Legs together heels lifted

39:51 Cool Down & Stretch

xo Nicole

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I have another quick, fun one-song workout for you. We’ll focus on squat variations, moving to the beat of Kids by MGMT. A throwback that brings me back to college (aging myself here!). The choreography in this squat song workout is easy to follow and I give a preview of the movements in the video below.

If you love workouts like this, you can get access to more by becoming a Patreon member. I have another squat song (different choreography), a prone song focused on glutes, an arm song, and two core-focused songs (core and crunch).

Squat Song Workout – Kids by MGMT

Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these.

In this squat song, we’ll start with an air squat and gradually dial up the intensity, adding in some jumping.

In the above video:

• 00:40 Preview of movements
• 01:24 Song starts

And I have a few other song workouts available for free:

• Prone song to Gooey by Glass Animals – focus on mid back
• Arm song to Things Can Only Get Better by Cedric Gervais

xo Nicole

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This month on Patreon, I shared a Posture Workshop with a 30-min discussion and 45-minute class putting what we learn into action. Think of this quick bodyweight posture workout as a little preview of that. If posture is a topic you’d like to learn more about, check out the workshop on Patreon!

Bodyweight Posture Workout: Upper Body/Core

In this quick upper body and core flow, we’ll focus on posture: opening through the chest, strengthening the upper back/spinal erectors, and mobility/stability of the shoulders. No equipment needed. It’s a great workout to counter the hunching we tend to do working at a desk for extended periods of time.

We’ll start class with some breathing and thoracic mobility. We then move into some side plank work for shoulder stability and core strength. Next we complete a prone series to strengthen the spinal extensors. We finish by putting it together with a push-up-to-prone series. Class concludes with some stretching.

Workout Breakdown

01:01 Class starts

• Breathing/Thoracic Mobility
• Side Plank Series
• Prone Series
• Push Up to Prone Series
• Cool Down/Stretch

If you haven’t already, be sure to subscribe to my YouTube channel! I post new workouts for free every Monday morning. If you want access to more, you can become a Patreon member.

If you enjoyed this upper body and core posture workout, you can find more upper body workouts here and all my bodyweight workouts here.

xo Nicole

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Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.

If you enjoy class, I have more like this available to Patreon members!

Circuit Pulse + Tabata Upper Body Class

EQUIPMENT FOR CLASS:

• Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.

In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.

In the tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.

Between each section of class, 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.

Workout Breakdown

Times refer to the above video.

02:14 Warm Up & Mobility

07:52 Circuit Pulse + Tabata Workout

Circuit 1

• Hammer Curl – Curl Front Extension // pulse curl
• RIGHT Concentration Curl // pulse halfway
• LEFT Concentration Curl // pulse halfway
• Triceps Kickbacks // pulse straight arms
• Rev Tabletop Triceps Dip – Hip Lift // triceps dips

Circuit 2

• Shoulder Sweep – Shoulder Press // pulse press
• Shoulder Shaper – Press Up // pulse press up
• Row Narrow – Wide // you choose pulse wide or narrow
• Push Up Toe Touch // pulse low push up
• Prone Extension // hold extension, swimmer

Tabata

• Push Press Jumping Jacks
• Marching Plank

45:50 Cool Down & Stretch

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This total body Build a Combo workout class with weights is 45 minutes long. The video includes a warm up and cool down. If you love class, I have more like it available on Patreon this month. Another using weights (no jumping), and two that are bodyweight-only (one low-impact and one with minimal jumping).

Build a Combo Workout Class with Weights (45 Mins)

EQUIPMENT FOR CLASS:

• Single medium weight (I’m using 8-lbs)
• Single heavy weight (I’m using a 20-lb kettlebell; you could use a dumbbell, but the high handle of the kettlebell is going to be helpful)

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You rest for 30 seconds before repeating.

Here’s a general breakdown of each combo:

• (30 sec) Movement A
• (30 sec) Movement A + B
• (30 sec) Movement A + B + C
• (30 sec) Movement C

You’ll do each combo twice on the right then twice on the left. There is some jumping in this workout, that we build up to gradually, but I will show you how to modify if you prefer to keep the entire class low impact.

Between each of the three combos you get 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.

Workout Breakdown

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

(01:51) Warm Up & Mobility

(09:32) Build a Combo Workout

Combo 1

• Overhead Raise in Side Lunge
• + SL Stand with Curl to Press
• + Row with Step
• Just Row with Step

Combo 2

• Standing Side Bend
• + Back Lunge
• + Lunge Hop
• Just Lunge Hop

Combo 3

• Split Lunge Row
• + Step to Squat + High Pull
• + Squat Jump
• Just Squat Jump

(41:10) Cool Down & Stretch

xo Nicole

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This Functional Circuits low impact class is just about 30 minutes long. I got a request for a workout incorporating some balance work, so we’ll gradually build up to that throughout the two circuits.

If you love it, I have a bunch more Functional Circuits classes available to Patreon members!

Functional Circuits Low Impact Class

In this class, we start with a guided warm up, focusing on mobility and (low impact) 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.

We’ll do some unilateral work so we’ll complete 4 sets of the circuits, twice on the right and twice on the left.

Between circuits, you get 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.

Workout Breakdown

See times in the above video to jump to that part.

(01:08) Warm Up & Mobility

(06:39) Functional Circuits Workout

Circuit 1

• Modified Side Plank Lift + Kick
• Modified Side Plank Hold with Leg Lift
• Side Plank Adduction
• Twisted Push Up to Hip Slide

Circuit 2

• Side Lunge to Calf Raise
• Skater Step x2 Knee Drive
• SL Deadlift to Knee Drive
• SL Deadlift Kicks with Rev Fly

(28:00) Cool Down & Stretch

If you like this class, I have another Functional Circuits class on YouTube that’s also bodyweight only and low impact. And for more, check out Patreon!

xo Nicole

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Arm song workouts are fun and quick, moving to the beat of the music with easy-to-follow choreography. In today’s one song workout, we’ll focus on triceps with a little back and shoulders as well.

If you love these, I have a few more on YouTube:

• Arm Song – biceps & shoulders
• Arm Song – triceps
• Prone Song – mid back focus

I also have a bunch on Patreon:

• Plank song
• Crunch song
• Prone song – glutes focus
• Arm song

Get all the info you need about becoming a Patreon member here!

One Song Workout: Arms

Link to equipment is affiliate.

EQUIPMENT NEEDED FOR CLASS:

• Light set of hand weights (I’m using 2 lbs)

Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these.

We’ll move to the beat of the music using easy-to-follow choreography. In this arm song, we’ll be focused on triceps mostly with a bit of back and shoulders.

See 00:58 in the above video for a preview of movements. Song starts at 01:59. Song is Things Can Only Get Better by Cedric Gervais and Howard Jones.

xo Nicole

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This prone song workout will move to the beat of the music, using easy-to-follow choreography. The song we’ll be moving to today is Gooey by Glass Animals. Maybe not your typical “workout song” but one of my favorites.

I’ve done videos like this using light hand weights for arms in the past:

• Shoulders focus arm song
• Triceps focus arm song
• Biceps focus arm song

They’re fun and quick, and after getting requests for more, I decided to put some new ones together. This prone song workout is up on YouTube for all, but if you want more, become a Patreon member. On Patreon, I have another arm song with light weights, another prone song but with a glutes focus, and two core songs (one plank-based, one crunch-based).

Prone Song Workout

Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these (here’s a separate warm up you can do if you’re going into this cold). We’ll move to the beat of the music using easy-to-follow choreography.

In this prone song, we’ll be focused on the posterior chain, in particular the mid back area (so important for good posture!) and arms.

Song Breakdown

In above video, song starts at 2:47

• Arms lift
• Arms lift with spinal extension
• Hold spinal extension and arms lift
• Hold spinal extension and arms sweep

x2

• Hold spinal extension and legs hover, triceps bend-stretch
• Arms and legs spread wide and pull to midline

x2

Have fun with this one!

xo Nicole

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On Patreon this month, I released a bunch of HIIT workout classes that use the 30 seconds on – 30 seconds off structure. One is bodyweight only, and two others incorporate dumbbells. Up for all on YouTube is this version, a kettlebell hiit class that will take you 37 minutes, including warm up and cool down. Become a Patreon member to get access to the rest!

30 On / 30 Off Kettlebell HIIT Workout Class

Link to equipment is affiliate.

EQUIPMENT NEEDED FOR CLASS:

• Kettlebell (I’m using a 20-lb kb but wish I had a heavier one for swings)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our 30 on / 30 off HIIT work. You’ll get five exercises and complete four sets of them, using an interval structure of 30 seconds of work / 30 seconds of rest.

If the 30 seconds is not enough recovery time, pause the video and take more time as needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Workout Breakdown

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

(01:14) Warm Up & Mobility

(10:23) Preview of Exercises

(12:17) HIIT Workout

• High Pull – Squat Jump
• Split Lunge Row – Lunge Hop
• Standing Side Bend – Back Lunge
• KB Swings
• Bear Plank Up-and-Over Hops

(32:11) Cool Down & Stretch

If you like this kettlebell hiit class, check out these similar workouts:

• 12-Min Kettlebell HIIT Workout – Different interval structure, but another kettlebell hiit class.
• 30 On / 30 Off HIIT Workout – Bodyweight Only – Just like this class but no equipment needed.

xo Nicole

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I’m so excited about the workout videos I released on Patreon this month! Heavily influenced by my Pilates training, I created a series of resistance band workouts that focus in on various joints and muscle groups. In addition to this glutes + outer hips resistance band class, I have another one on Patreon focusing in on the hip joint and activating the glutes. Also one focused on shoulders and mid back, and one on core.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins)

EQUIPMENT NEEDED FOR CLASS:

• Resistance band loop – I’m using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3
• Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec – 2.5 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, 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.

Workout Breakdown

(02:02) Warm Up & Mobility

(07:11) Resistance Band Mini Flows Workout

Flow 1 – Side series on mat, band around thighs

• (45 sec) Clamshell
• (30) Internal to external rotation
• (30) Straight leg pulses
• (45) Side plank leg lifts

Flow 2 – Standing with chair/wall, band around one ankle and one foot arch

• (30 sec) Kickback to external rotation
• (15) Straight leg pulse, externally rotated
• (45) Leg sweeps
• (15) Hold leg out to side

Flow 3 – Standing balance series, band around arches of feet

• (30 sec) Squat to balance
• (30) Hold squat and step laterally
• (30) Squat to straight leg abduction
• (30) Straight leg abduction

(39:31) Cool Down & Stretch

xo Nicole

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