Upper Body — Page 7

Upper Body Resistance Band Loop Workout (Mini Band)

April 2, 2018 by Nicole 5 Comments

Using video stills for the pictures in these posts (vs shooting separate photos after I film) saves me a lot of time but … the mid-sentence facial expressions. Not sure if it’s worth the convenience lol. This upper body resistance band loop workout will take you just under 15 minutes and if my facial expressions by the end are any indication, you know it’s going to pack a good burn. 😉

Mini bands are awesome because they’re super versatile and take up no space at all if you want to pack them in your bags for a workout while traveling. I always get asked which brand I recommend, and I’ve linked to the ones I use below the video. I honestly just bought a cheap set on Amazon that came with five different tension weights and they’re nothing fancy but they do the trick!

Upper Body Resistance Band Loop Workout (Mini Band)

Equipment I Used:

Mini band — Choose a medium or medium-heavy tension.

This workout is broken up into three circuits. For each circuit, you’ll do four exercises back to back for 30 seconds each. Rest for 15 seconds then repeat the circuit a second time. Rest for 30 seconds then move onto the next circuit.

As with all workouts, make sure to properly warm up beforehand. Always listen to your body, modifying or stopping as needed. For a guided warm up, I have two options:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping, slower pace)

Workout Breakdown

See the above video for clips of each exercise (time is specified below).

Circuit 1 (1:39 to see preview of each exercise)

Lateral Raise (right)
Lateral Raise (left)
Shoulder Press to Lat Pull
Alternating Lat Pulldown

Circuit 2 (6:56 to see preview of each exercise)

Lateral Rotation (right)
Lateral Rotation (left)
Bent Raise
High Row

Circuit 3 (12:19 to see preview of each exercise)

Shoulder Shaper (right)
Shoulder Shaper (left)
Press with Pull Apart
Shoulder Shaper Pulls

If you like this upper body resistance band loop workout, try this total body resistance band workout. It includes a similar upper body section, but also targets lower body and core.

xo Nicole

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

Upper Body and Core Workout (Strength Circuits + Tabatas)

January 22, 2018 by Nicole 2 Comments

I got a lot of good feedback on the full-body workout I posted two weeks ago, so this week we’re taking that same structure but focusing on upper body and core. Next week, we’ll see this structure again but focusing on lower body. For this upper body and core workout, you’ll need a set of weights, sliders and an exercise mat. It’ll take you just over 20 minutes to complete.

Upper Body and Core Workout (Strength Circuits + Tabatas)

EQUIPMENT I USED

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Here’s the breakdown of the exercises in the workout. If you’re unfamiliar with any, just watch the video above. I’ve put the times down so that you can fast forward to the previews of each section.

Weighted Circuit

Video previews of each exercise @ 1:55

Twisted Pike with March (left)
Russian Twist
Twisted Pike with March (right)
Full Body Crunch
Row to Reverse Fly
Biceps Circle Curls

Tabata

Video previews of each exercise @ 8:55

Triceps Push Ups
V Ups
Mountain Climbers
Surfer Get Ups

WEARING | Zella leggings / Reebok tank (old) / Nike MetCon sneakers

Hope you all had a fun weekend (Pats FTW!) and are geared up for a productive week.

xoxo Nicole

Filed Under: Abs, Tabata, Upper Body, Video, Workouts

Quick HIIT Workout for Upper Body and Core (13 Minutes)

September 29, 2017 by Nicole Leave a Comment

Lately I’ve been making a concentrated effort to incorporate more push ups into my workouts. I sometimes get frustrated that I *still* struggle with push ups after years and years of working out, but it’s my own fault—I avoid them! (Anyone else guilty of avoiding exercises at which you’re not that great??) Today’s quick HIIT workout for upper body and core includes a couple different push-up variations for that very reason.

Quick HIIT Workout for Upper Body and Core (13 Minutes)

This workout is broken up into three, four-minute superset HIIT circuits. You’ll rest for 30 seconds in between each circuit. For each HIIT circuit, you’ll do six rounds of 30 seconds of work and 10 seconds of rest, alternating between two exercises.

EQUIPMENT I USED:

10-lb dumbbell (weight is optional)
Exercise mat

SET 1

Low Push Up Jacks | Lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight. Holding here, jump your feet out wide and then back to the starting position. Press back up to high push up. If you need to modify, drop your knees into a modified low plank hold and then straighten your arms, and once arms are straight, lift your knees up into your starting plank position. If you’d rather do a tricep push up (elbows in tight to the sides of your body) that’s an option as well.

Plank Jump to Marching Plank | Start in a high plank position. Jump your feet up towards your hands, bringing your knees toward your chest. Immediately hop them right back out into high plank. March down to forearms, one arm at a time, and then back up to high plank one hand at a time. That’s one rep.

SET 2

Full-Body Crunch with Twist (use weight) | If a Russian Twist and a Sit Up had a baby, this would be it. Start laying on your back with the weight overhead in outstretched arms and your legs extended. Legs and arms should be hovering. From here, you’re going to crunch your knees into your chest as you lift your torso up to meet them and bring the weight to the outside of your right knee, twisting to that side (so you’re balancing on your tailbone at the top of the crunch). Reverse back to starting position and repeat, this time twisting and crunching up to the left.

Scissor Kicks | Lay on your back with your legs outstretched, hovering off the ground. Your shoulders should be crunched off the ground as well with your hands lightly behind your head and elbows out wide. Holding this position, scissor kick your legs over and under each other.

SET 3

10 Mountain Climbers 1 Push Up | Start in a high plank position. Do 10 Mountain Climbers (5 to each side) and then one push up. To modify, drop to your knees for the push up.

Leg Lift to Toe Touch | Start laying on your back with weight held above your chest and legs straight to the ceiling. From here, lower your legs to a hover and then back up. Crunch the weight up towards your toes.

WEARING | Alo Yoga Moto Leggings (also available in high waist) // Zella tank c/o Nordstrom // adidas UltraBOOST sneakers c/o Finish Line

If you haven’t already, be sure to subscribe to my YouTube channel so you never miss a video! I’ve got a new recipe one coming your way Sunday and another workout next week. 🙂

And if you like this workout, I’d suggest giving this similar workout a try (more upper body, similar format).

Enjoy your weekend!