Arms/Abs/Cardio

Warm-up: dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×15 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 1×8, 2×6 (heavy weight)

Weighted Dips Off Bench: 3×12 (medium weight)
Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 4×10 (medium weight)
Superset with
Rope Hammer Curls: 4×10 (medium weight)

Circuit 1
Plank with Forearms on Ball: 3×1 minute
Scissors with Hands at Sides: 3×15
Plank Position, Knee to Same Side Elbow: 3×10
Weighted Extended Crunch: 3×12 (light weight)

Treadmill: 1 minute at 3.5mph/30 seconds at 9+mph. Complete 5x.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.22.18 Arms Abs Cardio.png

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Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell curls 1×20 (light weight). Stretch

Barbell Skull Crushers: 1×10, 2×8 (medium weight)
*Superset with
Dumbbell Alternating Curls: 1×8, 2×6 (heavy weight)

Barbell Close Grip Press: 3×8 (heavy weight)
Superset with
Hammer Curls: 3×10 (medium weight)

Barbell Bicep Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Circuit 1
Dumbbell Standing Windmill into Standing Side Crunch: 3×10 (light weight)
X-Crunches: 3×20
Forearm Plank Jacks: 3×20

HIIT on Treadmill for 20 minutes: Alternate between 1 minute at 3mph and 10mph for 30 seconds for the first 15 minutes. For minutes 15-20, alternate between 1 minute at 3mph and 30 seconds at 8mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.15.18 Arms Abs Cardio

Arms/Abs/Cardio

Warm-up: Decline dumbbell skull crushers 1×20 (light weight), standing alternating bicep curls 1×20 (light weight). Stretch

Decline Dumbbell Skull Crushers: 3×10 (medium weight)
*Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight)

Decline Barbell Close Grip Press: 3×10 (medium weight)
Superset with
Wide Grip Dumbbell Curl: 3×8 (medium weight)

Lying Single Tricep Extension: 3×10 (medium weight)
Superset with
Barbell Bicep Curl: 3×10 (medium weight)

Circuit 1
Forearm Plan: 3×1 minute 10 seconds
Romanian Twists Legs in Air: 3×20 (medium weight)
Mountain Climbers: 3×30

Run one mile at 6.5+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.8.18 Arms Abs Cardio.png

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curl 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×8 (heavy weight), 1×15 (light weight)
*Superset with
Barbell Bicep Curls: 3×10, 1×8 (medium weight)

High Cable Bicep Curl: 3×10 (medium weight)
Superset with
One Arm Reverse Grip Tricep Pull Down: 3×10 (medium weight)

Rope Hammer Curl: 3×12 (medium weight)
Superset with
Rope Overhead Extension: 3×10 (medium weight)

Circuit 1
Pilates Lying Leg Circles: 3×5 (each side)
Extended Side Crunch: 3×15
Plank In and Out Hops: 3×12
Standing Kettle Bell Windmill: 3×10 (medium weight)

Run one mile at 6+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

1.25.18 Arms Abs Cardio.png

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Active Wear Details:
Top and Leggings: Forever21
Shoes: Nike

You know how they say that when it comes to a job, if you find something you love you won’t work a day in your life? Same applies for exercise. Find something you love and you won’t dread it, skip it, make excuses, etc. You’ll actually look forward to it! I love weight lifting however there are plenty of women who think it’s boring. That’s ok! There are so many other options out there. Join a gym, try out all the classes and see what sticks. Maybe you’re an outdoorsy person-go hiking, jog around your neighborhood, bike on a local trail. Need more ideas?

Throw a frisbee or ball with your dog
Play soccer or basketball with your kids
Swim laps at the pool (a great low impact option for your joints)
Go to your local roller skating hall
Rollerblading in the park
Ice skating

 

Arms/Abs/Cardio

Warm-up: Dumbbell bicep curls 1×20 (light weight), Tricep kick backs 1×15 (light weight). Stretch

Circuit 1
Alternating Dumbbell Bicep Curls: 3×8 (heavy weight)
Dumbbell Overhead Extensions: 3×10 (medium weight)
High Knees: 3×30

Circuit 2
Hammer Curls: 3×12 (medium weight)
Tricep Kick Backs: 3×10 (medium weight)
Burpees: 3×12

Circuit 3
Dumbbell Wide Grip Bicep Curls: 3×12 (medium weight)
Tricep Push-Ups: 3×10
Mountain Climbers: 3×30

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 8.5+mph.

For the tricep push ups, if you can’t do them off your knees, an option is to do them on your knees. You’ll still feel the burn!

Pin the graphic below for quick reference during workout.

1.18.18 Arms Abs Cardio

Arms/Abs/Cardio

Warm-up: Tricep push ups on knees 1×12, Dumbbell bicep curls 1×20 (light weight). Stretch

Circuit 1
Overhead Tricep Extension: 3×10 (heavy weight)
Alternating Dumbbell Bicep Curls: 3×8 (heavy weight)
High Knees: 3×30

Circuit 2
Tricep Kick Back: 3×10 (medium weight)
Isometric Hammer Curls: 3×10 (medium weight)
Burpees: 3×15

Circuit 2
Tricep Push Ups: 3×10
Wide Grip Dumbbell Bicep Curl: 3×10 (medium weight)
Mountain Climbers: 3×30

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 8.5+mph.

Pin the graphic below for quick reference during workout.

1.11.18 Arms Abs Cardio

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Active Wear Details:
Top and Crops: Forever21
Shoes: Adidas

Arms/Abs/Cardio

Warm-up: Dumbbell curls 1×20 (light weight), dumbbell tricep kick backs 1×10 (light weight). Stretch

EZ Bar Skull Crushers: 3×10 (heavy weight)
*Superset with
Close Grip Barbell Bicep Curl: 3×10 (heavy weight)

Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Tricep Extension: 3×10 (medium weight)

Tricep Push-ups: 4×10
**Superset with
Wide Grip Dumbbell Curl with Wrist Rotation: 4×10 (medium weight)

Circuit 1
Leg Lifts with Hip Raise: 3×15
Plank In and Out Hops: 3×15
Russian Twists Sitting on Bosu: 3×20 (medium weight)
Forearm Plank with Side Toe Taps: 3×15

Stair master for 10 minutes: Minutes 0-6 level 10, minutes 6-10 level 11. One minute cool down.

*Superset: Perform the second exercise immediately after the first without resting in between.
**Video of this exercise posted to Instagram on May 5, 2017

Pin the graphic below for quick reference during workout.

1.4.18 Arms Abs Cardio