Arm Song Workout with Recycle Studio (Biceps + Shoulders Burnout)

This one-song workout uses a high rep - low weight format for a big arm burnout.Happy Friday friends! If you subscribe to my YouTube channel, you were probably already notified of this new arm song workout video, but I wanted to post it here as well.

The first spin class I ever took in Boston was at Recycle Studio years ago and I immediately fell in love. I was totally off-beat, had no clue what a tapback was, and could barely make it halfway through the arm song without dropping my weights, but couldn’t wait for my next class. Fast-forward to today and I’m actually going to co-teach a class there this weekend (the arm portion anyway)! Details on that later on in the post, but for all my non-Bostonian readers, I wanted to give you a little preview of what you could expect from an “arm song” in class.

Lead instructor Emily Southworth (@emboslice on Insta) put together an arm burnout targeting biceps and shoulders, and you guys are gonna love it. Her classes always kick my ass—get to one if you’re in Boston!

This was my first time trying to make a video so that the workout was to the beat of a song I added in afterwards so bear with my C+ editing skills. 😉

Arm Song Workout

This one-song workout uses a high rep - low weight format for a big arm burnout.

If you’ve taken an indoor cycling class that incorporates an “arm song” or done barre, you’re well aware that those tiny hand weights can pack a big burn when used in a high-rep format. For this workout, you’ll need a pair of 2-4lb hand weights. Follow along to the video below and get ready for a biceps and shoulder burn! If you’re looking for a longer workout, go through the video twice.

In a real class at Recycle, the arm song would be a little longer than in this video and you’d have better music. I still haven’t found the holy grail of copyright-free music that I’m allowed to use on YouTube so I did the best I could. All the more reason to sign up for a class at the studio. 😉 Speaking of which …

Come workout with me this Sunday!

On Sunday, I’ll be teaching a class with Emily at Recycle’s Boston Common studio! Well, she’ll be teaching the class and I’ll just chime in during the arm song. Trust me, no one would be happy if they paid to have me attempt to teach spin (lol). PUMA is sponsoring the ride and offering free gear for riders (!!) and TIEM will be in studio for a trunk show all morning. Plus there’ll be raffles and rosé aprés! Not a bad way to spend your Sunday morning!

Book your bike HERE.

As of last night, the class was almost full but don’t be afraid to add yourself to the waitlist! It’s a Sunday—I guarantee at least a couple people will cancel.

Hope to see you there!

High-Rep, Low-Weight Workouts from the Archives

These workouts have a similar structure (although not music-based). The last two also mix in heavier strength exercises.

Deck of Cards Dumbbell Workout

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Grab a set of weights: Week three of April’s deck of cards series is here! If you missed week one (bodyweight) or week two (sliders) you can check them out using those links. I wouldn’t say it’s necessarily harder or easier than the other two, but this deck of cards dumbbell workout definitely has less jumping around than the first. I don’t know about you guys but I was GASSED by the end of week one. This one was more strength, less gasping for breath.

Deck of Cards Dumbbell Workout


I’m using a pair of 10-lb dumbbells. Adjust to match your fitness level!

You’ll need a deck of cards for this workout. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Deck of Cards Dumbbell Exercises

CLUBS – Low Surrender Squats | Start in a low squat position 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. Switch your lead foot each rep.

DIAMONDS – Chest-Overhead Press Jacks | Start standing with your feet together and a single dumbbell held in both hands at your chest. As you jump your feet out wide, press the weight forward and chest height. Jump the feet back together and return the weight to starting position. Next time you jump the feet out wide, press the weight overhead. Jump feet back to starting position, lowering the weight. That’s 1 rep. These go by quickly so if you’re looking for a more advanced workout, double the rep number for these (if you flipped a 10 of diamonds, you’d do 20 reps).

SPADES – Renegade Row Plank Jumps | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders. From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After you’ve rowed each side, quickly jump your feet up outside your hands and then back to you plank position. That’s 1 rep.

HEARTS – Full Body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

WEARING | Crane & Lion leggings (sold out in this color but others here) // Reebok tank (sold out but this is a similar cut)

Is it weird that I’m kinda jealous of everyone running 26.2 miles today in Boston? The FOMO is real. I just keep reminding myself that I did NOT feel any faint twinges of jealousy seeing people on social media sludge through long runs in the snow this winter and stress about their fundraising minimums. 😉

I have a couple hours of work to do this morning and then I’m looking forward to walking down to Back Bay with friends and enjoying a few drinks while I watch everyone cross the finish line. Wishing everyone running a good race! Soak up every moment of it–especially that epic left turn onto Boylston Street. Oh jeeze I’m tearing up just thinking about it jkdl;sjfcn; endpostendpost END POST.

Foam Rolling for Runners

Love to run? Keep your body injury-free with foam rolling for runners.

This post is sponsored by HoMedics® as part of the #NotGonnaStop campaign. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible!

In a recent Instagram post, I talked about how I pretty much completely stopped running after crossing the finish line of the Boston Marathon last April. I had ZERO desire to go for even short runs so … I didn’t. There are so many other ways to get a quality cardio workout in so why force running? I instead turned to spin, boxing, bootcamp and HIIT workouts for a sweat and for the last year have probably only gone for a handful of runs, none of which were longer than four or five miles.

Maybe it’s the warm weather creeping in or the fact that it’s marathon weekend in Boston, but it’s only just recently that I’ve started to get the itch to run again. And like with most activities you haven’t done in a while, the first couple long(er) runs left me super sore last week (my calves!!).

Foam rolling is important for mobility and injury prevention, and I’m never more vigilant about doing it than when I’m running regularly. With perfect timing, I was recently sent a package of HoMedics® Sports Recovery Massagers (available on Target.com!) and have been putting them to good use.

Love to run? Keep your body injury-free with foam rolling for runners.What you won’t be able to see in these pictures is that all the HoMedics® Sports Recovery Massagers include vibration for a deeper, more effective, more hurts-so-good massage. I especially like using the vibrating option when I’m pinpointing a knot. I’ll roll over the muscle first and when I hit a sweet spot, turn on the vibration and press firmly on it for 20-30 seconds.

Everyone can benefit from foam rolling, but with the running spark reignited in me and the Boston Marathon on Monday, let’s go over some muscles to focus on in particular if you’re a runner.

Foam Rolling for Runners

The following muscles are the ones I show the most love with the foam roller when I’m running frequently. Every body is different and we’re all working with different muscle imbalances, injuries and workout regimens so think of this as a general guide, not an exact foam rolling prescription for you individually. Especially if you’re injured, check with a doctor or PT before whipping out the foam rollerit can makes things worse to roll directly on an injury.

You’ll want to spend at least 1-2 minutes on each muscle, slowly rolling up and down, stopping when you hit a sweet spot (knot). Apply pressure to those knots for 20-30 seconds before continuing the larger rolling motions.

I’m using the HoMedics® Gladiator™ Vibration Foam Roller in the below pictures which has battery-operated vibration for an even deeper massage. There are three vibration intensities to choose from and I usually stay on the lowest one while doing the big rolling and then the highest for pinpointing knots. The roller also has multiple foam textures on its surface so you get a variety of sensations. It also has a hidden compartment so that you can store your keys, ear buds, etc. if you’re bringing it to the gym.

Love to run? Keep your body injury-free with foam rolling for runners.

Quads | Unless my quads are particularly tight, I typically roll one leg at a time so to increase the pressure. As pictured at the start of this post, I’ll also sometimes use The HoMedics® Vertex Vibration Stick Roller which has six spinning rollers and is of a harder material than the HoMedics® Gladiator™ Vibration Foam Roller. I roll up and down the center; up and down at a slight angle to the right; up and down at a slight angle to the left.

Adductors | When rolling out the adductors, place the foam roller lengthwise alongside you and come into a half frog position. 

Calves | With the other muscles, foam rolling is a hurts-so-good feeling. With my calves, it’s full on torture. A long time ago I blogged about my experience getting a runner’s assessment and the trainer working on me actually called over her colleague to watch what was happening with my calves because it was literally as if she were rolling over marbles. Oy vey. When I’m holding on a knot (which is every centimeter), I’ll do so with my foot flexed and then with it pointed to really try to work it loose.

Glutes | I’ll cross my leg over the knee to better hit the piriformis (sometimes I feel like a ball is more effective), but when I do the glute max and med, I usually like having the leg out straight.

TFL / IT Band | When it comes to the IT Band, you need to think about foam rolling the muscles to which it attaches. I usually start with my glutes and TFL and then gradually make my way down towards the tibia. As I roll down the IT Band, I don’t roll directly on my outer thigh, but rather lean my body forward at an angle so it’s more the outer/front thigh area.

Love to run? Keep your body injury-free with foam rolling for runners.

Last but not least—that’s an understatement, actually. Last and BEST, the feet. I could massage my feet all day. The HoMedics® Atlas Vibration Acu-Node Massager offers a gentle vibration and its acu-node texture delivers pinpointed pressure that my arches love.

All these HoMedics® Sports Recovery Massagers and more are available at Target.com, HoMedics.com and in-store at Rite Aid.

Love to run? Keep your body injury-free with foam rolling for runners.

What’s the most painful (in a “good” way) muscle/muscle group for you to foam roll? Anyone like me and say calves?!