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:

20 Min Arm Workout – Biceps/Triceps

June 17, 2020 by Leave a Comment
20 Min Arm Workout (Biceps/Triceps) - In this arm workout you'll build a combo of exercises over 90-second pushes of work. Video included! #armworkout #biceps #triceps #upperbodyworkout #workoutvideo

I’ve gotten such positive feedback about the other two build-a-combo upper body workouts I’ve posted, that I had to share a third! This 20 min arm workout will focus on biceps and triceps. It’s broken up into three combinations. Shoulders get a little love as well. 😉

20 Min Arm Workout – Biceps & Triceps

EQUIPMENT NEEDED

  • Set of light-medium dumbbells – I have a set of 5-lb weights and 8-lb weights for this one. You might want two options so that you can go heavier for biceps and a little lighter for the triceps combo.

This 20 min arm workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

  • 15 sec Movement A
  • 30 sec Movement A + Movement B
  • 30 sec Movement A + Movement B + Movement C
  • 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

20 Min Arm Workout (Biceps/Triceps) - In this arm workout you'll build a combo of exercises over 90-second pushes of work. Video included! #armworkout #biceps #triceps #upperbodyworkout #workoutvideo

Workout Breakdown

COMBO 1 – Biceps

See 1:44 in the above video for a preview of the exercise. To modify, use lighter weights.

  • Circle Curls
  • + Lateral Extension (palms up)
  • + Wide Biceps Curl Pulse x2

COMBO 2 – Triceps

See 8:15 in the above video for a preview of the exercises. To modify, use lighter weights. Any back strain in this one, try doing it in a kneeling lunge position instead of standing.

  • Triceps Kickback
  • + Straight Arm Lift
  • + Squeeze In

COMBO 3 – Biceps

See 14:46 in the above video for a preview of the exercises. To modify, use lighter weights.

  • Hammer Curl
  • + Front Press
  • + Straight Pulse

Similar Workouts

If you like this 20 min arm workout, you’ll also love these similar ones:

  • Build-a-Combo Upper Body Workout – Same structure, more of a shoulder focus.
  • Light Weight Endurance + Heavier Weight Strength Workout Series – These workouts focus on both upper body endurance and strength. You’ll do light weight – high rep burnouts with hand weights and then you’ll do a strength circuit with heavier dumbbells. There are three, focusing on different muscles groups: BICEPS & TRICEPS // SHOULDERS // BACK
  • Build-a-Combo Sliders Workout – If you like the structure, here’s another total body workout where you’ll build exercise combinations.
  • Bodyweight Build-a-Combo Workout – This workout is only 15 minutes long but phew is it a challenge! You’ll build exercise combos over time.

xo Nicole

Link to equipment is affiliate.

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

Back & Shoulders Focus Workout (Build-a-Combo)

June 15, 2020 by Leave a Comment
Back & Shoulders Focus Workout (Build a Combo) - You'll need a pair of dumbbells for this upper body workout focusing on shoulders and back. #upperbodyworkout #workoutvideo

I have two upper body workouts for you this week, both using this same structure. Today is a back and shoulders focus workout, and on Wednesday, we’ll focus more on biceps and triceps. This structure was used in an upper body workout I posted many months ago that a lot of you seemed to enjoy.

Back & Shoulders Focus Workout

EQUIPMENT NEEDED:

  • Pair of light-medium dumbbells – I’m using 5 lb weights and drop down to 3 lb weights during the last set of the final combo

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

  • 15 sec Movement A
  • 30 sec Movement A + Movement B
  • 30 sec Movement A + Movement B + Movement C
  • 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

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:

Back & Shoulders Focus Workout (Build a Combo) - You'll need a pair of dumbbells for this upper body workout focusing on shoulders and back. #upperbodyworkout #workoutvideo

Workout Breakdown

COMBO 1

See 01:49 in the above video for a preview of the exercises.

— Bent Raise
—— Rotate Open
——— Shoulder Press

COMBO 2

See 09:01 in the above video for a preview of the exercises.

— Rev Fly
—— Overhead Raise
——— Row

COMBO 3

See 15:43 in the above video for a preview of the exercises.

— Shoulder Sweep
—— Shoulder Press
——— Shapers

Similar Workouts

If you enjoyed this back and shoulders focus workout, check out these similar workouts:

xo Nicole

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