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

Circuit + Tabata Workout Class (57 Mins) – Weights

September 14, 2020 by 1 Comment
Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

These Circuit + Tabata classes are versatile. Short on time or want to focus on a specific muscle group? Just do the first half (lower body focus) or second half (upper body/core focus) of the class. Want to keep your workout low-impact? Skip the tabatas and just do the two strength circuits. Today’s Circuit + Tabata workout class can work for everyone.

If you missed it, I shared another of these classes using resistance bands a couple weeks ago. And if you want access to more, you can become a Patreon member! For $9.99/month, you get six additional workout classes plus unlimited access to the previous months’ classes. I provide a monthly workout calendar as well for anyone looking for guidance.

Circuit + Tabata Workout Class – Weights

EQUIPMENT NEEDED:

Above links are affiliate.

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some light cardio toward the end to gradually bring the heart rate up. We then move onto our circuit + tabata work. The first half of class will be lower body focused, while the second half will have more of an upper body and core focus. In each of the halves, you’ll do a strength circuit and a tabata.

In each circuit, you’ll preform five exercises. You do them for 45 seconds each, with 5 seconds of transition time in between. You then rest for 30 seconds before repeating. You’ll complete three sets of the circuit.

In each 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 60-second burpee challenge followed by a guided cool down and stretch.

Circuit + Tabata Workout Class (57 Mins) - Weights | This is a total body class consisting of strength circuits and quick bodyweight hiit intervals. #workoutclass #fitness #homeworkout

Workout Breakdown

02:17 Warm Up & Mobility

10:48 Circuit + Tabata Workout Circuit – Lower Body Focus

  • Squat + Pulse
  • Deadlift
  • Squat Thrust + Curtsy Right
  • Squat Thrust + Curtsy Left
  • High Pull – Jump Squat

Tabata – Lower Body Focus

  • Side Lunge Knee Drive Hop
  • Squat Jack Squat Jump Heel Click

Circuit – Upper Body/Core Focus

  • Hammer Curl, Lateral Rotation, Lateral Extension
  • Arnold Press
  • Row, Overhead Raise
  • Truck Driver
  • Plank Pull-through

Tabata – Upper Body/Core Focus

  • Crab Kick Triceps Dips
  • Full-body Crunch

52:39 Cool Down & Stretch

You may recognize this class structure from the Studio Pumps class pack I dropped a couple years ago. While Studio Pumps may be no more, I love the classes and wanted to create some new ones for Patreon. 🙂

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Tabata, Video, Workouts

Functional Circuits Class (38 Mins) – Weights 3×3

September 7, 2020 by Leave a Comment
Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

I’ve got another Functional Circuits class for you! In this one, we will incorporate some jumping. It’s only on the last exercise of each circuit, and I’ll give you options for modifying if you’d rather keep the whole class low-impact.

If you enjoy this class, you can get access to more Functional Circuit workouts by becoming a Patreon member. For $9.99/month, you get 6 workout classes on the 1st, plus a workout calendar, plus bonus videos midway through the month.

Functional Circuits Class (38 mins)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform three exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 90 secs of work, 30 sec rest.

In Circuits 2 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, we’ll complete 3 sets.

Between circuits, 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.

Functional Circuits Class (38 mins) - Weights | You'll need a single heavy and single medium weight for this workout class. #workout #fitness #homeworkout #nicolepearce

Workout Breakdown

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

Warm Up & Mobility (1:49)

Functional Circuit Work (10:14)

Circuit 1 – heavy weight

  • Hinge to Squat
  • Squat Cleans
  • Squat Hop, Squat Jump

Circuit 2 – medium weight

  • Curl to Press Hip Hinge
  • Low Biceps Curl Lunge – Squat
  • Lunge Hop – Knee Drive

Circuit 3 – medium weight

  • Boat Pose Shoulder Press – Twist
  • Renegade Row – Crossbody Crunch
  • Chest-to-Floor Burpees

Cool Down & Stretch (40:17)

For those interested, I shared another Functional Circuits class last month that was bodyweight-only and all low-impact. If you want more information on Patreon, check out this post.

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Video, Workouts Tagged With:
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