Biceps and Triceps Workout

  • Ez bar curls   3 x 12

ez

  • Rope triceps pull down 4 x 10

rope

  • Skull crushers 4 x 10

skull

  • Cable Curls 3 x 10

curl

  • Seated Machine row 3 x 12

row seated

  • Hammer curl 3 x 12

hammer

  • Incline Dumbbell curls 4 x 12

dumb curl

  • Dips 4 x 10

dip

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Tone all over Workout!

  • V- sit : Sitting on the floor with abs tucked in, slowly balance yourself on your butt only lifting your legs into a “v” angle. Hold for about 1 min – or as long as you can. To make it harder and challenge yourself you can always move your arms in a “running motion” back and forth. Or work on lowering your legs up and down without letting your heals touch the floor.

  • Toe taps – Find something that gives you a little step, whether you make your own out of a bench or use an actual step on your porch. As fast as you can your going to alternate legs and only tap your toes on the step. Do as many as you can for 30 seconds, rest for 10 seconds. Do 8 sets!

toe

  • Plank – basic planks. Balance yourself on your toes and forearms for as long as you can. Try to complete 3 sets. Note: your core should be the only thing holding you up…

plank

  • Single Leg Squat with a Kick-  you can do this on a step like she is in the picture, but its not necessary. You’re going to do a basic squat, driving your butt back and as you come up, kick out one leg balancing on the other leg. Repeat on other side. That’s one rep. So 3 sets. 15 reps.

squat kick

  • Lunges! 3 sets . 20 reps for each leg. (40 total per set)

lunge

  • Mountain Climbers – in push up position, without letting your knee hit the ground, drive knee towards shoulder as fast as you can alternating sides. do as many as you can for 30 seconds. 10 seconds rest. Do 8 sets.

mountain

  • Burpees – oh the basic burpee from grade school… have fun! Do 20

birpie

  • High knees – as fast as you can, this is like a “standing mountain climber”. 30 seconds, 10 seconds rest. do 8 sets.

high

Tip Of the Week #7 : Sweat it Out!!

sweat     sweat1

Here are some awesome things that can happen or help with when you workout! BOOM!

WEIGHT- well … no shit.. I don’t really think I need to go into the details here……

STRESS- Exercise has been known to relive stress and anxiety for years!!! YAY free medicine! And I believe its the best form of medicine if you ask me! (believe me I’ve been through many stressful encounters and issues in my lifetime, and I’m sure Ill have more. . . lovely) But at least I will know what helps!! So when something aggravates you of you get mad, try not to worry and stress …go for a run instead, go take a kickboxing class, or maybe even do yoga. Find what works for you but .. me… personally I like good cardio workout! Shoot for a good 30 min cardio session and tell me of you don’t feel better! Its almost like the stress is sweating out your body..

PREVENT SICKNESS- When you raise your heart rate, your body protect against immunities better. Nuff said! =P … besides, who wants to be sick? LOL

LOWER BLOOD PREASURE

ZZZZZZZZZZ  – Yay better sleep!

BETTER SEX- umm yes please! so …. Without doing a Legally Blonde Movie quote….. Exercise gives your endorphins, endorphins make you happy…. and when your happy, you feel good about yourself and more confident..

ENERGY- I fell in love with fitness not because of the changes that were happening to my body, but the way it made me feel I was super happy all the time and I had so much energy! And the more you workout to “get that energy” the more used to your body will get to it and therefore the more your body burns the more energy you’ll have.

HELP LOWER LDL AND HDL ( cholesterol)

GOODBYE DEPRESSION- For me, I’ve learned its a control thing. I cant control half the things that happen around me even if I try as hard as I can…. Its just not happening. But I can control my workouts, I can control my healthy eating and therefore that makes me happy. hahaha .. Being depressed is NO fun, (been there, done that). Also it gives you a distraction from whatever it is your depressed from.

So from weight and overall health… umm lets see..

makes you happy, confident, boosts mood and energy.

Less stress, depression, better sleep and sex

What are you waiting for?!!? Go out there and get your cute little booty in the gym!!!!! =D

Sweat2

Tip of the Week #3 Ohh Coffee

coff

So I know this probably isn’t the best habit to get into .. but.. it  helps hahahha

Drinking a coffee or espresso about 30 min before you go to the gym really helps. You’ll be more awake, alert and most likely workout harder too. If you just beginning your workout adventure this may be a way for you to stick to it without feeling burned out (because I know when I first started, I didn’t really like it .. )

Then after so many days your day will start to feel weird without your daily exercise ,and you’ll feel like you don’t have as much energy or maybe you don’t sleep as well as you do when you were exercising…

The point is, you want to make exercise a daily part of your life. Make it a habit, like brushing your teeth. This may be a stepping store to help you make it a “habit”.

Just cut back on the sugar and milk when you do. Make your own coffee instead of going to get one too, you’ll save on tons of calories with just a regular ol’ cup of Joe than your fancy shamncy latte

Leg workout # 1

Plie’ Squat

plie

  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes. Do 15 reps. 4 Sets

Basic Lunge

lunge

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.  4 sets. 12 on each leg.

Single -Leg Deadlift

dead

  • Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
  • Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
  • Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 3 sets.

Bulgarian Split Squat

bul

  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Do 20 reps. 4 sets.