One-song workout: Seven Rings (Legs)

This is a one-song leg workout to Ariana Grande’s song, “Seven Rings.” Get a nice leg burn at home in 3 minutes. All you need is a dumbbell or kettlebell (or use your own bodyweight).

One song workout

Hi friends! I’m so excited for today’s post! This is something I’ve been scheming for a while, but wanted to wait until the kiddos were back in school so I could film consistently. 

One-song workouts!

I’ve mentioned quite a few times before that I constantly use music to drive my workouts. I think it’s from teaching dance for so long, but when I hear songs, I choreograph dances or movements in my head. <— weirdo. After starting to teach BODYPUMP, I learned the incredible power of choreographing strength training to music. It’s one of my favorite ways to make a workout fly by, and also utilize different rep counts, pulses, holds, etc. 

This is the very first one I put together: “Seven Rings” by Ariana Grande. This one has literally been in my head for months (and I’ve done it quite a few times at the gym), so I’m excited to post it.

Here’s what the workout looks like:

No excuses on this one - it's only 3 minutes! One song workout to Ariana Grande's Seven Rings. Get in an awesome leg workout in 3 minutes! All the details, plus a video at

And here’s the super short 3-minute video! I’ll also have it up on IGTV and my YouTube channel.

Work out with meeeeeee.


(Wearing this lululemon tank top, Four Athletics x Fitnessista leggings, APL sneakers)

What did you think?

Are you into these one-song workouts? Please let me know if you have any song requests! I’ll be posting these weekly if you guys enjoy them.



More music-driven workouts:

One-song workouts for fall

Musical cardio workout

Another musical cardio workout

Summer workout playlist

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  1. Janice O'Kane on August 20, 2019 at 8:49 am

    Totally loved this and definitely request more! I did have to find the song and play it on my phone while I followed you via computer. I could hear you great but could barely hear the song in your video. Thank you for choreographing these!

    • Fitnessista on August 21, 2019 at 12:06 am

      thank you, friend! i need to figure out a way to get the music louder… maybe i’ll finally get a mic after all these years

    • Katie Awoyinka on April 23, 2020 at 8:25 am

      Love it!

  2. Amy on August 20, 2019 at 10:17 am

    What a great idea!! I get bored so easily, but love music. This is awesome!! Thank you!!

    • Fitnessista on August 21, 2019 at 12:06 am

      thank you for letting me know you like it 🙂

  3. Elly on August 20, 2019 at 11:25 am

    I teach barre and LOVE creating choreo to specific songs. Love, love, love this and would love to see them weekly!

    • Fitnessista on August 21, 2019 at 12:06 am

      thank you! so happy you enjoyed it 🙂

  4. Adrienne on August 20, 2019 at 2:50 pm

    Yessss!!! Give us so many more of these!! Perfect “I have a couple minutes while my small kids play nearby” activity!!

    • Fitnessista on August 21, 2019 at 12:05 am

      yay, so glad to hear!

  5. Karen on August 20, 2019 at 10:47 pm

    Great idea! Keep them coming – please 🙂

    • Fitnessista on August 21, 2019 at 12:05 am

      yay, glad to hear you liked it 🙂

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