Resistance Band Arm Workout – Triceps & Biceps

April 25, 2020 by Leave a Comment
Resistance Band Arm Workout - Triceps, Biceps & Shoulders | 20-minute upper body workout with a resistance band loop. Biceps, triceps and shoulders are the focus. Video included! #resistancetraining #armworkout #resistanceband #workoutvideo

One of my most popular workouts on YouTube is an upper body resistance band workout. It focuses on shoulders and back, so I decided to make a similar one with different exercises. Today’s resistance band arm workout will focus on triceps, biceps and shoulders.

Resistance Band Arm Workout

EQUIPMENT NEEDED:

This workout is broken up into three circuits. Circuit 1 & 2 will be done on the right arm and then the left. Finish with Circuit 3. You go through the 3-4 exercises in each circuit a total of three times (on each arm). Do them for 15-20 seconds each (specified below), rest 15 seconds, and then repeat the circuit.

Rest for 30 seconds or as needed between circuits. If you need more time and are following along with the video, just hit pause.

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:

Resistance Band Arm Workout - Triceps, Biceps & Shoulders | 20-minute upper body workout with a resistance band loop. Biceps, triceps and shoulders are the focus. Video included! #resistancetraining #armworkout #resistanceband #workoutvideo

Workout Breakdown

See 1:52 in the above video for a preview of all the exercises.

CIRCUIT 1 – 20 seconds / exercise

  • Triceps Kickbacks
  • Bend – Stretch
  • Straight Lifts

CIRCUIT 2 – 15 seconds / exercise

  • Serve the Platter
  • Serve Pulses
  • Lateral Extension
  • Lateral Pulses

CIRCUIT 3 – 15 seconds / exercise

  • Overhead Raise
  • Overhead Pull
  • Pull Apart Chest Height

Similar Workouts

If you enjoy this resistance band arm workout, check out these similar workouts:

xo Nicole

Filed Under: Resistance Band, Upper Body, Video, Workouts

Quiet Home Workout: Bodyweight-Only, 25 Mins

April 20, 2020 by 2 Comments
Quiet Home Workout - Bodyweight Only / This 25-minute low impact bodyweight workout is total body and broken up into three circuits. Video included! #homeworkout #athomeworkout #lowimpactworkout #quietworkout

I hope you all enjoyed last week’s week of workouts! Today, we’re going back to a structure that’s been popular during this quarantine. This quiet home workout requires no equipment and is made up of low-impact exercises that won’t bother your downstairs neighbors.

I will continue to post as many workouts as I can while we’re all stuck at home. In turn, you can help support me by subscribing to my YouTube channel, purchasing my Studio Pumps class pack, or simply by sharing these workouts on social media and with friends. These contributions to my small business are so greatly appreciated and allow me to continue providing you with these workouts. 🙂

Quiet Home Workout

This quiet home workout is broken up into three circuits. In each circuit, you’ll do the exercises for 30 seconds each, back to back. You then rest for 30 seconds before repeating the circuit. You’ll go through Circuit 1 three times. In Circuits 2 & 3, you’ll alternate right/left/right/left, so we’ll go through them four times.

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:

Quiet Home Workout - Bodyweight Only / This 25-minute low impact bodyweight workout is total body and broken up into three circuits. Video included! #homeworkout #athomeworkout #lowimpactworkout #quietworkout

Workout Breakdown

CIRCUIT 1

See 1:32 in the above video for a preview of the exercises.

  • Sumo Squat Pulse to Star Calf Raise
  • Bear Plank Extensions
  • Heel Squeeze Prone Lift

CIRCUIT 2

See 8:05 in the above video for a preview of the exercises.

  • Kneel to Knee Drive
  • Lunge Pulse to Knee Drive
  • Hydrant Pulse x2 Crunch
  • Clamshell Lifts

CIRCUIT 3

See 18:36 in the above video for a preview of the exercises.

  • High Plank Arm Slide to Windshield Wiper
  • Bicycle Crunch Low – High
  • Reverse Plank Knee Pulls

Similar Workouts

If you liked this quiet home workout, I have a bunch of other apartment-friendly, low-impact workouts using a similar structure:

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Video, Workouts Tagged With: ,

Sculpt & Slide Class (50 Mins)

April 18, 2020 by 1 Comment
Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

For the final day of our week of workouts, I’ve got a 50-minute Sculpt & Slide class for you. This class is my take on a home megaformer workout meets sculpt. To compare it to workouts I’ve posted in the past, think arm song meets slider workout with bodyweight training.

It’s new, so please give me feedback! If you love it, maybe I’ll create another Studio Pumps class pack using this format. If you have constructive criticism, send that my way as well so I can improve. 🙂

Sculpt & Slide Class

EQUIPMENT NEEDED:

  • Sliders – I’m using a dish towel. If you have carpet, paper plates work well.
  • Light hand weights – I’m using 2-lb weights. If you don’t have weights, water bottles or soup cans will work!

This Sculpt & Slide class is meant to be done along with the video so I’m not going to include a detailed exercise-by-exercise breakdown here. Instead, I’ll give you a broad breakdown of the flow of class.

Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

Warm Up – Our warm up is to the beat of the music and we’ll use light hand weights. Basic, foundational movements to get us moving. If you have any injuries or areas of particular tightness, take some time before starting the class to specifically warm up and address what your body needs, as this warm up is very general in nature.

Arm Song – We’ll target triceps during our warm up, so our arm song will focus more on shoulders and biceps. Light hand weights are used, and think of the endurance work you’d do in a barre or spin class. If you enjoy this part, check out my other stand-alone arm song workouts.

Left Leg – Our lower body flow will start with slider work and then go into bodyweight work. It’s broken up into three main exercises with lots of holds, pulses and variations:

  • Sliding lunge work
  • Tabletop work
  • Hip bridge work

Left side obliques – Our oblique series will start with bodyweight work and finish with slider plank work.

Prone work – We’ll lay down on our stomach to center off after all the focus on our left side.

Right leg & obliques – Repeat the sequence on the other side.

More prone work – building off of our last time we were here.

Center core plank finisher – We finish class with a 2-minute plank challenge with the sliders.

Cool down & stretch – I’ll take you through a quick guided cool down. If you want to spend more time stretching, I recommend this guided stretch or this guided mobility & stretch video.

Similar Workouts

If like liked this Sculpt & Slide class, I’d also recommend the following.

  • Circuit & Tabata Class (45 Mins) – This is another full-length fitness class, but uses a different structure. One is up for free on YouTube, and four other are available for purchase.
  • Arm Song Workouts – If you enjoyed the light weight, high rep endurance work we did in the upper body section of this class, I have some more arm songs: Triceps / Biceps / Shoulders
  • Slider Workouts – If you loved the slider exercises, I have a ton of other slider workouts.

xo Nicole

Filed Under: Full Body, Group Fitness, Hand Weights/Dumbbells, Quiet, Sliders, Video, Workouts Tagged With: ,
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