Workouts — Page 4

Towel Mini Flows Class – Inner Thighs Focus

November 23, 2020 by Nicole 2 Comments

Towel Mini Flows Class (45 Mins) - Inner Thighs Focus | In this low impact workout, we'll mix bodyweight exercises with sliding towel exercises. Main focus will be inner thighs, with work for the glutes and obliques as well. #innerthighsworkout #adductorworkout #homeworkout

This towel mini flows class uses the same structure as the resistance band mini flows class I shared last month. Instead of a resistance band, however, we’ll use a towel as a prop between our thighs and as a slider. The focus of this class will be inner thighs, with work for our glutes and obliques as well.

If you love class, you can get more by becoming a Patreon member! I have another Towel Mini Flows class up there now that’s also focused on inner thighs and stabilizing through the knees.

Towel Mini Flows Class – Inner Thighs

EQUIPMENT NEEDED FOR CLASS:

Dish towel – We’ll use it as a prop between our thighs AND as a slider. You could use a small pillow or Pilates ball instead. For the sliding portion, you can use a paper plate or magazine cover if you’re on carpet.

In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

Each of the three mini flows is a short sequence (1:30 – 3 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.

Workout Breakdown

02:24 Warm Up & Mobility

07:16 Towel Mini Flows Workout

Flow 1 – Bridge Series, towel/prop

(30 sec) Squeeze in on prop
(30) Pulse hips up and down
(15) Extend leg and hold
(15) Pulse in on prop

Flow 2 – Side Series, bodyweight

(30 sec) Bottom leg adduction
(30) Both legs together
(15) Hold, top arm to ceiling
(30) Roll back, bottom leg adduction
(15) Leg circles
(15) Switch direction of circles

Flow 3 – Standing Sliding Series, towel/slider

(45 sec) Sliding warrior lunge
(30) Hold low, back knee slides in and out
(15) Pulse
(30) Sumo squat
(30) Sumo squat pulse with heels lifted
(30) Legs together heels lifted

39:51 Cool Down & Stretch

xo Nicole

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

Bodyweight Posture Workout – Upper Body/Core

November 16, 2020 by Nicole 1 Comment

This month on Patreon, I shared a Posture Workshop with a 30-min discussion and 45-minute class putting what we learn into action. Think of this quick bodyweight posture workout as a little preview of that. If posture is a topic you’d like to learn more about, check out the workshop on Patreon!

Bodyweight Posture Workout: Upper Body/Core

In this quick upper body and core flow, we’ll focus on posture: opening through the chest, strengthening the upper back/spinal erectors, and mobility/stability of the shoulders. No equipment needed. It’s a great workout to counter the hunching we tend to do working at a desk for extended periods of time.

We’ll start class with some breathing and thoracic mobility. We then move into some side plank work for shoulder stability and core strength. Next we complete a prone series to strengthen the spinal extensors. We finish by putting it together with a push-up-to-prone series. Class concludes with some stretching.

Workout Breakdown

01:01 Class starts

Breathing/Thoracic Mobility
Side Plank Series
Prone Series
Push Up to Prone Series
Cool Down/Stretch

If you haven’t already, be sure to subscribe to my YouTube channel! I post new workouts for free every Monday morning. If you want access to more, you can become a Patreon member.

If you enjoyed this upper body and core posture workout, you can find more upper body workouts here and all my bodyweight workouts here.

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Upper Body, Video, Workouts Tagged With: posture workout

Circuit Pulse + Tabata Upper Body Class (50 Min)

November 9, 2020 by Nicole 1 Comment

Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.

If you enjoy class, I have more like this available to Patreon members!

Circuit Pulse + Tabata Upper Body Class

EQUIPMENT FOR CLASS:

Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.

In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.

In the 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 guided cool down and stretch.