Search Results for: stretch

Mini Pilates Flow Core Finisher

December 28, 2020 by Nicole Leave a Comment

This mini Pilates flow core finisher is great if you’re short on time or are looking for a bit of core work to round out a longer workout. Focus is on obliques.

This is a short version of the Mini Flows classes I’ve shared in the past:

Resistance Band Mini Flows Class – Glutes & Outer Hips
Towel Mini Flows Class – Inner Thighs

If you like this class, you can get access to more by becoming a Patreon member! 🙂

Mini Pilates Flow Core Finisher

In this class, we start with a quick warm up that moves right 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.

The mini flow is a short sequence (2:45 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.

Always listen to your body, modifying or stopping as needed. We finish class with a (very quick) guided cool down.

Workout Breakdown

(0:58) Preview of Exercises

(01:44) Warm Up

(04:14) Mini Flows Workout

(15 sec) Side lying leg lifts (start with hand down)
(30) Continue side lying leg lifts but with top arm reaching up
(45) Leg & torso lift
(45) Side lying to boat
(30) Side v up

(16:56) Cool Down & Stretch

If you like this Pilates flow core finisher, all my other core workouts from the archives can be found on this page.

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Video, Workouts Tagged With: core workout, mini flows

Single Dumbbell HIIT Superset Workout (35 Min Class)

December 21, 2020 by Nicole Leave a Comment

Links to workout equipment are affiliate.

I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!

If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.

Single Dumbbell HIIT Superset Class

EQUIPMENT NEEDED

Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight)

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed (low-impact modifications will be shown).

We finish class with a guided cool down and stretch.

Workout Breakdown

01:48 Warm Up & Mobility

08:11 Single Dumbbell HIIT Workout

—Squat hold with truck driver
—Star squat jumps

—Split lunge pulse with press
—Jump lunges

—Woodchopper swing
—High knees

—Boat pose shoulder press
—V-ups (bent knees)

—Push up with weight pull
—Surfer get ups

30:43 Cool Down & Stretch

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Superset, Video, Workouts Tagged With: hiit superset

Functional Resistance Band Circuits Class (43 Mins)

December 14, 2020 by Nicole 1 Comment

Functional Resistance Band Circuits Workout Class (43 Mins) - This workout is broken up into three circuits using a resistance band loop. Total body workout with warm up and cool down included. Free video is up for all on YouTube! #resistanceband #bandworkout #circuitworkout

This functional resistance band circuits workout is broken up into three sections. There is minimal jumping, and if you want to keep the entire class low-impact, I’ll be showing modifications on the screen in the below video.

I have a few more Functional Circuits classes available for free on the site and channel:

(31 Mins) Functional Circuits Class – Bodyweight, Low Impact
(38 Mins) Functional Circuits Class – Weights
(45 Mins) Functional – Low Impact, Bodyweight

And if you want access to lots more, you can become a Patreon member!

Functional Resistance Band Circuits Class

EQUIPMENT NEEDED:

Resistance band loop – I’m using a light band for the first circuit and a medium band for the second and third circuits.

In this class, we start with a guided warm up, focusing on mobility and dynamic movement/light cardio. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

In Circuits 1 & 2, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 3, we’ll complete 3 sets.

Between circuits, 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.

There is minimal jumping throughout class and low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.