One Song Workout: Arms (To Cedric Gervais)

October 22, 2020 by Leave a Comment
Arm Song Workout - Triceps, Back, Shoulders (Things Can Only Get Better by Cedric Gervais) - Move to the beat of the music using light weights to target triceps, back and shoulders. A fun, quick burn! #armsong #songworkout #workoutvideo

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:

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:

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

Filed Under: Hand Weights/Dumbbells, Quiet, Upper Body, Video, Workouts

Prone Song Workout – Gooey by Glass Animals

October 19, 2020 by Leave a Comment
Prone Song Workout for Posture - Move to the beat of the music (song is Gooey by Glass Animals). In this prone song workout for posture, we'll target the posterior chain, specifically the mid back and arms. #songworkout #workoutvideo #fitness

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:

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

Filed Under: Uncategorized Tagged With:

30 On / 30 Off Kettlebell HIIT Workout (37 Min Class)

October 12, 2020 by 1 Comment
30 On / 30 Off Kettlebell HIIT Class - This free hiit workout class video includes warm up and cool down. Total body and all you need is a kettlebell. Interval structure is 30 seconds on / 30 seconds off. #kettlebell #hiit #workout

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.

30 On / 30 Off Kettlebell HIIT Class - This free hiit workout class video includes warm up and cool down. Total body and all you need is a kettlebell. Interval structure is 30 seconds on / 30 seconds off. #kettlebell #hiit #workout

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:

xo Nicole

Filed Under: Full Body, Interval Training, Kettlebell, Video, Workouts Tagged With:
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