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PUMPS & IRON

A healthy lifestyle blog.

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HIP MOBILITY + GLUTES (25 MIN CLASS)

January 20, 2021 by Nicole Leave a Comment

I’ve got another mobility class for you! If you missed the last one focused on
shoulders, check it out HERE. Today we’ll focus on hip mobility, strengthening
through the glutes as we do.

If you love this type of work, you can get access to more mobility classes by
becoming a Patreon member. Patreon members not only get additional classes, but
a monthly workout calendar. It’s $9.99/month with no commitment.


HIP MOBILITY + GLUTES CLASS



We’ll pretty much flow from one hip mobility sequence to the next, moving
continuously through the class. At the end, however, we’ll hold a few static
stretches. If you’re using this class as an extended warm up/start of a longer
strength workout, I recommend skipping the static holds at the end.

Mobility work is so important for a body that functions its best and remains
injury-free. And as you work on mobility, you’ll notice improved performance in
your other workouts as well.

xo Nicole

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


LOWER BODY STRENGTH CIRCUITS WORKOUT CLASS

January 11, 2021 by Nicole Leave a Comment

This lower body strength circuits class requires a single heavy weight (dumbbell
or kettlebell will work) and an optional resistance band loop. Class is 45
minutes long and, as always, includes a guided warm up and cool down. No
jumping, and easy to modify (just go lighter with the weight). This is a great
one for all!

If you enjoy class, I have an upper body version that’ll be available on Patreon
this week.


LOWER BODY STRENGTH CIRCUITS CLASS



EQUIPMENT FOR CLASS:

 * Single heavy weight (I’m using a 20 lb dumbbell)
 * (optional) Resistance band loop

In this class, we start with a guided warm up. It will focus mostly on mobility,
mixing in some dynamic movement to build warmth. We then move onto our circuit
work. We’ll complete two different circuits.

In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five
exercises. You do them for 45 seconds each, with 10 seconds of rest/transition
time in between. You then rest for 30 seconds before repeating the circuit.



You’ll complete four sets of Circuit 1 (twice on the right, twice on the left)
and three sets of Circuit 2.



Between the two circuits, 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.

We finish class with a guided cool down and stretch.




WORKOUT BREAKDOWN

01:44 Warm Up & Mobility

08:49 Circuit Workout

Circuit 1, band around thighs

 * Hip Bridge (one heel lifted)
 * Modified Side Plank, Top Knee Abductions
 * Squat Pulse x2, Tap
 * SL Deadlift (staggered, hovering)

Circuit 2

 * Sumo Squat, Push Offs x4
 * Back Lunge Knee Drive, Squat
 * Curtsy Lunge Knee Drive, Squat
 * Squat Clean x2 Get Up
 * (bodyweight) Bear Plank Knee Taps

41:04 Cool Down & Stretch

Hope you enjoy this lower body strength class! All my lower body workouts can be
found organized here.

xo Nicole

Filed Under: Circuit, Hand Weights/Dumbbells, Lower Body, Quiet, Video, Workouts
Tagged With: strength circuits


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
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