Arms & Abs workout

Lately I've been really trying to build some shoulder and arm definition. In the past I had always been one of those women that was worried about looking too bulky and lifting too heavy, but after reading countless studies about how women physically CAN'T get bulky like males can due to the hormone differences in our physical make-up, I decided to give this "heavy lifting' a shot... and soon enough, some results started happening!

Now this is the muscle definition I was hoping for! Less jiggle, more tone... :)

Lately my workouts have been a little more weight driven, with a few cardiovascular exercises thrown in the mix, mostly to let my arms and shoulders recover (sort of)

Today, my workout looked like this:

Warm Up:

10 min Stair Stepper

Main Set:

4 sprints up 2 flights of stairs
(I happen to have these at work next to our company fitness center)

10 lateral dumbbell raise

10 frontal dumbbell raise

10 overhead dumbbell shoulder press

5 burpees

10 overhead tricep press

10 dumbbell bench rows each arm

10 dumbbell floor press – elbows in

5 burpees

20 step-ups on bench

10 dumbbell bench press

10 machine rows

10 machine pull-downs

  

30 second plank

  

REPEAT 3 times

(Finished up this by doing a few laps of walking lunges and kettle bell swings!)

* * * * * *

This workout had my arms feeling like noodles!! My legs didn't feel too shabby either. I am starting to separate out my cardio on different days so I can fit in more weight training on the days that I lift. So far, I'd say it's been a successful plan!

I followed up my workout with a delicious lunch: Chicken, sweet potato and cauliflower rice!! This was such a good lunch and I was so full once it disappeared. I'm kind of trying out a new eating style.... I've started counting macros, and it's got me eating a lot more food than I am used to in order to build muscle and lose body fat... I plan on doing a separate post about that!

Happy Wednesday!!

Wednesday workout....

Last night I made it to the gym by my house for a little sweat sesh. I have done this workout before, but I added a few things in between to use a little more of my balancing muscles.

Here's my Wednesday night workout:

I have to admit this thing kicked my butt. I was only able to do 2 rounds, but was close to completing the 3rd. Dave was pretty hungry and ready to go grab dinner at whole foods, so I caved and only did 2 rounds of this. Someday I will manage to complete 3 rounds - it takes a while though.

On a side note: how cool is my Trifecta Tank from RokFit? I love it so much I kinda want it in blue as well... I'm a sucker for cute gym clothes... and yes, this trio is completely accurate. Bacon, coffee and fitness are indeed my top priorities! (And Dave too! HAHA)

Wednesday Workouts: Spartan Training

I've decided that every Wednesday I am going to post workouts that I LOVE. This will be a great way for me to keep track of workouts that were effective, and share them with anyone who is interested in trying them.

Here is my new favorite: The SPARTAN Training Workout
(I did this on Monday as training for a Spartan Race Mud Run I am doing in January)

Warm up:
10 minute jog

Main Set:

10 pushups
10 body weight squats
10 burpees
10 full sit-ups
30 seconds high knees
30 seconds plank

Repeat 3 times

* * * * * * *

Let me tell you that this sounds a lot easier than it really is. Try to limit your resting periods in between exercises to 15 seconds... that way your heart rate will stay up.

If 15 seconds isn't enough time, a great motto for exercises like this is:

"Work until you can't, rest until you can"

Happy Wednesday!!!