Quiet — Page 4

One Song Workout: Arms (To Cedric Gervais)

October 22, 2020 by Nicole Leave a Comment

Arm Song Workout - Triceps, Back, Shoulders (Things Can Only Get Better by Cedric Gervais) - Move to the beat of the music using light weights to target triceps, back and shoulders. A fun, quick burn! #armsong #songworkout #workoutvideo

Arm song workouts are fun and quick, moving to the beat of the music with easy-to-follow choreography. In today’s one song workout, we’ll focus on triceps with a little back and shoulders as well.

If you love these, I have a few more on YouTube:

Arm Song – biceps & shoulders
Arm Song – triceps
Prone Song – mid back focus

I also have a bunch on Patreon:

Plank song
Crunch song
Prone song – glutes focus
Arm song

Get all the info you need about becoming a Patreon member here!

One Song Workout: Arms

Link to equipment is affiliate.

EQUIPMENT NEEDED FOR CLASS:

Light set of hand weights (I’m using 2 lbs)

Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these.

We’ll move to the beat of the music using easy-to-follow choreography. In this arm song, we’ll be focused on triceps mostly with a bit of back and shoulders.

See 00:58 in the above video for a preview of movements. Song starts at 01:59. Song is Things Can Only Get Better by Cedric Gervais and Howard Jones.

xo Nicole

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

Mobility + Core (26 Min Class)

September 28, 2020 by Nicole 1 Comment

I have a 26-minute mobility flow for you today that feels oh-so-good. Featuring lots of spinal rotation (selfishly, that’s what my body was asking for when I filmed this 😉), we’ll mobilize the joints and weave in some core work throughout the class.

If you enjoy this video, I have another Mobility + Core flow available on Patreon. For $9.99/month, you get access to additional classes and a monthly workout calendar. It’s 7-9 *new* classes per month, with unlimited access to the library of past months’ workouts. I appreciate your support!

Mobility + Core Flow

This 26-minute mobility routine is focused on mobilizing the joints and activating the abdominals. The core work is woven in throughout and it isn’t too intense—just as you feel that heat building, we’ll go back to the feel-good mobility work.

Lots of spinal rotation in this one! For the most part, we continuously move through the flow, but we will hold some static stretches toward the end.

I love this type of movement always, but especially on days when I want to take it easy. Maybe I’m a little sore from the previous day’s workout and am just looking for a little feel-good movement. Or maybe I’ve been sitting too long at my computer and need a gentle way to break up the work day.

Hope you enjoy this class as much as I did!

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Stretching, Video, Workouts Tagged With: mobility

Build a Combo Class (32 Mins) – Core Focus Workout

September 21, 2020 by Nicole 2 Comments

I’ve shared lots of Build-a-Combo classes, mostly focused on upper body. Today, I have a bodyweight-only version that’s a core focus workout. You’ll have a crunch combo, plank-based combo, and finally a prone combo. Warm up and quick cool down included.

If you enjoy class, I have another using weights that’s focused on core and upper body up on Patreon. By signing up for Patreon, you can unlimited access to not just this month’s classes, but all previous months as well.

Build a Combo Class – Core Focus Workout

In this class, we start with a guided warm up, focusing on mobility and breath. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements over a period of 90 seconds. You then rest for 30 seconds before repeating.

You’ll complete four sets of the first combo sequence, alternating right, left, right, left. You’ll complete three sets of Combos 2 & 3.

Here’s a general breakdown of each combo:

(15 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(15 sec) Movement C

Between combos, 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.