Upper Body

Shoulder Mobility (22 Min Class)

January 8, 2021 by Nicole Leave a Comment

Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. Maybe try it as a lunchtime work break!

You could also use it as the warm up/first half of an upper body strength workout. Just skip the static stretch at the end if you do.

If you enjoy class, you can get access to more mobility videos by becoming a Patreon member. Not only will you get additional workout classes to the ones I post publicly to YouTube, but I also provide monthly workout calendars.

Shoulder Mobility Workout Class

EQUIPMENT NEEDED:

Dish towel or a yoga strap (if you’re really tight through the shoulders, a yoga strap may be preferable for the added length)

This 22-minute mobility flow focuses on the shoulders. You’ll notice thoracic spine mobility, back strengthening and chest open are integral parts of this shoulder mobility work. We’ll continuously move through the shoulder mobility exercises, holding just one static stretch at the end.

Pin the image below to save this class for later!

If you enjoy this class, I’d also recommend this Upper Body & Core Posture Flow. And for more like these, you can become a Patreon member.

xo Nicole

Filed Under: Bodyweight, Mobility, Quiet, Upper Body, Video, Workouts Tagged With: mobility

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.