Workouts — Page 35

Arm Song Workout (Spin Class Arms)

January 7, 2019 by Nicole 2 Comments

I’ve got a quick shoulder burnout for you today! If you’ve ever taken an indoor cycling class that incorporates hand weights, you’ll be familiar with this arm song workout. We’ll use light weights and small movements done to the beat of the music to burn out the upper body.

A couple years back, I teamed up with Recycle Studio here in Boston to make another of these arm song workouts. If you want a longer burnout, try doing both back to back.

Arm Song Workout (Spin Class Arms)

Because moving to the beat of the music is what makes this mini workout what it is, I’m not going to include a breakdown and preview of the exercises. It’s small movements done repeatedly so you shouldn’t have any trouble following along with me in the video.

I’m using a set of 2 lb hand weights. You could use anything from 1-5 lbs. If you’re a beginner and the weights are too much, make tight fists with your hands and just do it bodyweight.

The song is just over 5 minutes long, so this would make for a great finisher to a longer workout. Or you can do the two arm song videos I have back to back for a longer burn (linked above).

Hope you all are starting your week off on the right foot! Cheers to a productive week.

xo Nicole

Links to equipment are affiliate.

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

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.

(8 reps) Leg Lifts to Rev Crunch
(8 reps) Full-Body Crunch
(8 reps R / 8 reps L) Arm Sliders in Plank

xo Nicole

Filed Under: AMRAP, Bodyweight, Full Body, Video, Workouts Tagged With: AMRAP, at home workout, fitness, workout, workout video

15-Min Interval Workout (No Jumping) + lululemon Gift Guide

December 10, 2018 by Nicole Leave a Comment

This post was sponsored by lululemon in partnership with Shopping Links and contains affiliate links. All opinions—as always!—are my own.

Maybe you have a baby sleeping in the next room. Maybe you live in an apartment complex and your downstairs neighbors have had enough of you thumping around doing burpees above them. Maybe jumping bothers your joints. Whether it’s noise-related or mechanical, sometimes a “quiet” workout is needed. Today’s quick interval workout includes some explosive movements to get the heart rate up, but without the jumping around.

While this workout definitely isn’t easy, it’s not *as* challenging as some of the other interval workouts I’ve posted in the past. It’s a great one to try if you’ve felt that some of my others are too intense. And if you use light weights and slow down the pace during your work intervals, it can be 100% beginner-friendly.

lululemon Gift Guide & Outfit Details

I’m excited to be teaming up with lululemon, so before we break down today’s workout, I want to show you the new pieces I selected for myself, as well as some that would make great holiday gifts for others on your list.

In this outfit, I’m wearing the Wunder Under High-Rise Tech Mesh Pant, the Scuba Hoodie Light Cotton Fleece and the Stash ‘N Run Bra. I’ve had these leggings in black for years now, and every so often lululemon will come out with other colors for a limited time. So excited to have a second pair—I wear these all the time! The mesh is fun and stylish, but they’re functional and have a supportive compression fit with a high waist.

The hoodie is warm and cozy, and the high neck is crucial on these windy, freezing Boston winter days. For the bra, I always go with one with thick straps for more support. I love the shade of blue this one is!

Lastly, I’m holding the The Reversible Mat 5mm. The 5mm (versus the 3mm) is a good option if you want a little extra padding for your knees during yoga. I’ve found this mat holds up well when you use it for non-yoga workouts as well, which I do all the time.

In the roundup below, I’ve included these items as well as some other picks for women, men, girls, and even a few stocking stuffer ideas.

1. Scuba Hoodie Light Cotton Fleece ($118) – This zip-up hoodie comes in lots of colors. I love the high neck! So cozy.

2. The Reversible Mat 5mm ($68) – The 5mm mat is a good choice if you want a little extra padding for your knees during yoga and other workouts.

3. Stash ‘N Run Bra ($58) – This medium-support bra has a built-in pocket for storing a credit card or key.

4. Wunder Under High-Rise Tight in Brushed Full-On Luxtreme ($98) – Wunder Unders have a supportive feel. These are soft and stretchy but really hold everything in. Love this burnt rose color (called Misty Merlot), but there are other options as well!

5. Wunder Under High-Rise Tech Mesh Pant ($118) – I’ve owned a pair of these in black for years now and am pumped to have them in another color as well. The mesh panels give these a unique, trendy look while still being functional.

6. Girls Rhythmic Tight High Low Tech Mesh ($72) – These leggings are like the girls’ version of the previous Tech Mesh pants.

7. Sculpt Tank II ($58) – I love a looser-fitting tank. This top is flowy without being shapeless, has some stretch to it, and cute mesh back detail.

8. Get Rolling Yoga Mat Bag ($68) – This is a great gift for the yogi in your life and comes in several colors and prints.

9. Align Pant II ($98) – In comparison to the Wunder Unders listed above, the Align leggings have more of a lightweight feel and fit.

10. All Sport Bra III ($58) – I love this bra. It’s supportive but comfortable.

11. Apres Your Way Jogger ($108) – These look so cozy and also come in black and a light blue-gray.

12. Girls Reach New Heights Scrunchie ($8) – Can’t go wrong with a good scrunchie! Lots of color options (and style options for adults, too! See below).

13. Uplifting Bow Scrunchie ($12) – Scrunchies aren’t just for young girls! Love this bow version and it comes in a bunch of colors. It would make a great stocking stuffer!

14. Show Me The Sherpa Earwarmer ($58) – How cute is this knit earwarmer? And it’s lined with sherpa fleece to make it extra warm and cozy. Perfect as the temperatures drop!

15. It’s A Tie Tank ($38) – This fun tank can be tied in back or wrapped around your waist and tied that way.

16. 5 Year Basic V ($58) – Joe has a couple of these and will wear them alone or sometimes even as undershirts. They’re a great wardrobe staple.

17. Mens ABC Pant Slim ($128) – Joe has a couple pairs of these and loves them. They can be dressed down or paired with a button-up and jacket for a business casual outfit. Joe likes the slim fit but there’s a whole ABC shop with other options.

15-Min Interval Workout (No Jumping)

In this workout, we’ll use an interval structure of 15 rounds of 45 seconds of work and 15 seconds of rest. You’ll have five exercises (really just three because two are repeated on right and then left), and you’ll go through them three times total.

As with all workouts, make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

Equipment I Used:

Single medium weight (I used 10lbs) – You might want two different options to go lower for the squat slams and heavier for the other two exercises.
Exercise mat – I’m using the lululemon Reversible 5mm mat

Interval Workout (No Jumping) - If you need a quiet workout with no loud jumping around, this 15-minute interval workout is for you! Video included. #workout #fitness https://pumpsandiron.com

Workout Breakdown

See 02:30 in the above video for preview of the exercises.

Low Squat to Back Lunge Step with Hammer Curl
Woodchoppers
Squat Slam Stops – like an overhead slam, but stop the dumbbell at chest height at bottom of squat
(other side) Low Squat to Back Lunge Step with Hammer Curl
(other side) Woodchoppers