Pumps & Iron

Glutes + Outer Hips Resistance Band Mini Flows Class

October 5, 2020 by Nicole 1 Comment

I’m so excited about the workout videos I released on Patreon this month! Heavily influenced by my Pilates training, I created a series of resistance band workouts that focus in on various joints and muscle groups. In addition to this glutes + outer hips resistance band class, I have another one on Patreon focusing in on the hip joint and activating the glutes. Also one focused on shoulders and mid back, and one on core.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins)

EQUIPMENT NEEDED FOR CLASS:

Resistance band loop – I’m using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3
Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec – 2.5 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

(02:02) Warm Up & Mobility

(07:11) Resistance Band Mini Flows Workout

Flow 1 – Side series on mat, band around thighs

(45 sec) Clamshell
(30) Internal to external rotation
(30) Straight leg pulses
(45) Side plank leg lifts

Flow 2 – Standing with chair/wall, band around one ankle and one foot arch

(30 sec) Kickback to external rotation
(15) Straight leg pulse, externally rotated
(45) Leg sweeps
(15) Hold leg out to side

Flow 3 – Standing balance series, band around arches of feet

(30 sec) Squat to balance
(30) Hold squat and step laterally
(30) Squat to straight leg abduction
(30) Straight leg abduction

(39:31) Cool Down & Stretch

xo Nicole

Filed Under: Butt, Lower Body, Resistance Band, Video, Workouts Tagged With: resistance band, resistance band workout

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.