Glutes + Outer Hips Resistance Band Mini Flows Class

October 5, 2020 by 1 Comment
Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins) - A low-impact, joint-friendly class using a resistance band loop that focuses on glutes and outer hips. Mix of mat work and standing balance work. #resistanceband #homeworkout #workoutclass #fitness

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.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins) - A low-impact, joint-friendly class using a resistance band loop that focuses on glutes and outer hips. Mix of mat work and standing balance work. #resistanceband #homeworkout #workoutclass #fitness

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

Filed Under: Butt, Lower Body, Resistance Band, Video, Workouts Tagged With: ,

HIIT Superset Express: Lower Body Focus (28 Min Class)

August 24, 2020 by 1 Comment
HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Today’s workout class is a quicker version of the HIIT Superset class I shared at the start of the month. With HIIT Superset Express workouts, you complete just three supersets instead of five, so they’re great if you’re short on time. Lower body is the focus in this one, and no equipment is needed.

If you love this class format, I have another Express class available to Patreon members (with more to come!).

HIIT Superset Express: Lower Body Focus

In this hiit superset express class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the three supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, 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.

HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Workout Breakdown

01:43 Warm Up & Mobility

08:26 HIIT Workout

  • Duck Walk
  • Squat Leap, 180 Squat Jump
  • Back Lunge to Knee Drive Calf Raise
  • Sprinter Lunge Hop
  • Gets Ups (stay low)
  • Sumo Squat Jumps

22:40 Cool Down & Stretch

If you love these workout classes, get access to more by becoming a Patreon member! For $9.99/month, you get 7-9 exclusive workout classes and a monthly workout calendar.

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Video, Workouts Tagged With: ,

Slider Mat Flow – Lower Body Focus

June 22, 2020 by Leave a Comment
Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

This slider mat flow mixes sliding exercises with Pilates-inspired bodyweight work. The focus will be the posterior musculature of the lower body and hip strengthening/mobility. It’s all low-impact (quiet!). We’ll start standing with a slider sequence then make our way down to the mat.

Slider Mat Flow – Lower Body Focus

EQUIPMENT NEEDED:

  • Slider (dish towel works on hardwood floor; paper plate works on carpet)

This slider mat flow is a continuous sequence of exercises. You complete the sequence on the right leg, rest, then repeat on the left. I’ll be guiding you through the whole thing. This is a workout that really must be done following along with the video.

We’ll start standing with some sliding lunge-based work, then move down to the mat for some work in tabletop and laying on our side.

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. I have a few guided warm ups:

Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

Workout Breakdown

Because there are so many variations within each exercises series, I’m not giving a preview in the above video of the flow before the workout. Here’s a general breakdown, but keep in mind this one is meant to be done along with the video.

Sliding Lunge Series

  • Back lunge to deadlift
  • Hold the lunge and back knee slides in and out
  • Split lunge pulses
  • Back to lunge-deadlift combo
  • Hold the deadlift hinge

Tabletop Series

  • Hip circles, reverse direction
  • Donkey kick pulses
  • Hydrant swivels
  • Hydrant pulses
  • Repeat whole thing

Side Leg Series

  • Straight leg lifts
  • Bend & internally rotate
  • Just the internal rotation
  • Internal to external rotation
  • Hold internal and pulse

Similar Workouts

If you like this workout, I have a couple others that are very similar:

xo Nicole

Filed Under: Bodyweight, Lower Body, Quiet, Sliders, Video, Workouts Tagged With:
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