Arms & Abs

Forearm Plank: 1 minute 30 seconds +

Circuit 1
Side Plank Hip Dips Holding Dumbbell Overhead: 3×10 (light weight)
X-Crunches: 3×20
Burpees: 3×12
Plank Jacks with Forearms on Bosu: 3×15

Standing Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Barbell Skull Crushers: 3×12 (medium/heavy weight)
*Superset with
Barbell Curls: 3×10 (same weight as skull crushers)

Plate Press into Pull Over: 3×15 (medium/light weight)
Superset with
Standing Plate Curl: 3×15 (same weight)

One Arm Preacher Curl: 3×10 (medium/light weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium/light weight)

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

Pin the graphic below for quick reference during workout.

Arms + Abs. Tone and strengthen your arms and abs while improving your cardiovascular system.

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Arms & Abs

Forearm Plank: 1+ minutes

Circuit 2
Resistance Band Extended Crunches: 3×15
Bosu Sit-Up:3×15
Bosu Russian Twists: 3×20 (light weight)
Bosu Crunch: 3×15
Standing Side Bend Holding Plate Overhead: 3×12 (light weight)

Standing Alternating Bicep curls: 2×8, 2×6 (heavy weight)

EZ Bar Skull Crushers: 3×10 (medium/heavy weight)
*Superset with
EZ Bar Close Grip Curls: 3×8 (same weight as skull crushers)

Lying Tricep Cross Body Extension: 3×10 (medium/light weight)
Superset with
Seated Hammer Curls: 3×12 (medium weight)

One Arm Tricep Cable Pull Down: 3×12 (light weight)

Rope Overhead Extension: 3×10 (medium/light weight)

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

Pin the graphic below for quick reference during workout.

Arms + Abs. Tone and strengthen your arms and abs while improving your cardiovascular system.

I bought my first pair of Gymshark leggings last week and for the first time in about 15 years, my size has gone up. For most of my life, ordering clothes has been easy. I’ve always been size XS or S depending on the brand. After two years of working out my legs twice a week plus putting on fat over the past few weeks, all of my pants are tighter than usual. I had to order a new bikini because my butt was trying to escape my old one. And what size am I now? Medium. Obviously you can’t expect to try to grow your glutes without your pant size going up too.

That’s not bad, it’s just different. I had that moment of ” huh, I’m not a small anymore.” But to be honest, I like how big, perky, and strong it is. In a world where smaller is promoted as better and desirable, it can be hard not to let clothing size get to you but just like the number on the scale, it really doesn’t matter.

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Top: Forever 21
Leggings: Gym Shark

Arms & Abs

Forearm Plank: 1 minute 30 seconds+

Circuit 1
X-Crunches: 3×15
Hip Dips: 3×15
Bicycle Crunches: 3×15
Side Plank Hip Dips: 3×15
Flutter Kicks: 3×30

Standing Alternating Bicep Curls: 2×8, 2×6 (heavy weight)

EZ Bar Skull Crushers: 2×10, 2×8 (medium/heavy weight)
*Superset with
Isometric Hammer Curls: 3×8 (medium weight)

Incline Bicep Curls: 3×10 (medium/light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×10 (medium weight)

Cable Rope Hammer Curls: 3×12 (medium weight)
superset with
Rope Overhead Extension: 3×12 (medium weight)

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

Pin the graphic below for quick reference during workout.

7.5.18 Arms Abs.png

 

Arms & Abs

Forearm Plank: 1+ minutes

Circuit 1
Side Forearm Plank with Arm Rotation Under Body Holding Dumbbell: 3×12 (light weight)
Scissors with Hands at Sides: 3×15
Standing Windmills: 3×12 (light weight)
Pilates Teaser: 3×15 (light weight)
Bosu Sit-Up: 3×15

Standing DB alternating curls: 2×8,2×6 (heavy weight)

Ez bar skull crushers: 2×10,1×8 (heavy weight)
*Superset with
BB bicep curls: 1×8,2×6 (medium/heavy weight)

One arm preacher curl: 3×10 (medium/light weight)
Superset with
Db overhead extension: 3×10 (medium/light weight)

Rope hammer curl: 2×10,1×8 (medium/light weight)

One arm tricep pull down:3×15 (light weight)

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

Pin the graphic below for quick reference during workout.

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Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Standing Weighted Side Bend: 3×15 (medium weight)
Rotation Forearm Side Plank: 3×12
Lying Cross Body Toe Touch: 3×12 (light weight)
Resistance Bend Lower Ab Press: 3×15

Standing Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Barbell Close Grip Press: 3×8 (heavy weight)
*Superset with
Seated Isometric Hammer Curls: 3×8 (medium/heavy weight)

Incline Dumbbell Curls: 3×12 (medium/light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×12 (medium weight)

One Arm Tricep Cable Pull Down: 3×15 (light weight)

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 8+mph.

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

Pin the graphic below for quick reference during workout.

Arms + Abs + Cardio

Today my coworkers and I are going out to lunch for our monthly luncheon to celebrate a coworker’s birthday. The restaurant we’re going to has delicious brunch but I’m always disciplined and order a salad. No matter where we go for our monthly luncheon, I get a salad. Not this time! 🙂 Now that I’m trying to put on fat, I’m allowing myself more indulgences than I’ve eaten in the past. I’ll be ordering brunch- bring on the pancakes, home fries, and eggs. I can only imagine the look on my coworkers faces when I order it and then proceed to eat all of it.

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Active Wear Details:
Top: Forever21 (I have this in gray too. It’s so comfortable and cute!)
Bottoms: Nike

Arms/Abs/Cardio

One Forearm Plank for 1-2+ minutes

Circuit 1
Resistance Band Extended Crunches: 3×15
Bosu Sit-Up: 3×15
Bosu Romanian Twists: 3×20 (medium/light weight)
Bosu Crunch: 3×15
Standing Dumbbell Side Bend: 3×15 (medium weight)

EZ Bar Skull Crushers: 3×10 (medium/heavy weight)
*Superset with
Seated Alternating Dumbbell Curls: 3×8 (heavy weight)

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

One Arm Dumbbell Preacher Curls: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×15 (same weight as preacher curl)

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

Pin the graphic below for quick reference during workout.

Arms & Abs

Below is a video of the resistance band extended crunch.

Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Dead Bug: 3×15
Bicycle Crunches: 3×15
Plank Walkouts: 3×15
Dumbbell Standing Side Bend: 3×15 (medium/heavy weight)
Reverse Crunches: 3×15

High Cable Bicep Curl: 3×10 (medium/heavy weight)
*Superset wih
One Arm Tricep Pull Down: 3×10 (medium/light weight)

Low Cable Hammer Curl with Rope: 3×8 (heavy weight)
Superset with
Rope Overhead Extension: 3×8 (heavy weight)

Reverse Grip Barbell Curls: 3×10 (medium weight)
Superset with
Bent Over Dumbbell Kickbacks: 3×10 (light weight)

HIIT on Treadmill for 10 minutes at 3% incline: Alternate between one minute at 3mph and 30 seconds at 8+mph.

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

Pin the graphic below for quick reference during workout.

6.7.18 Arms Abs Cardio.png

A training concept I’ve been loving recently for abs is called Time Under Tension or TUT. It refers to how long muscles are under strain during a set and I love incorporating it on ab day. Muscle groups like abs and calves get used all the time (i.e. walking, standing, going up stairs, etc) so they’re always getting more of a workout than some of our other muscle groups. Because of this, I find that they won’t get sore when trained in the same way as my other muscles, with straight sets.

Incorporating TUT through circuit work keeps my abs working for longer periods of time and help fatigue them better than straight sets. TUT can be executed with straight sets by increasing the tempo of each rep. Yes, this can be done with straight sets for abs however there’s a noticeable difference for me when I do circuit work versus straight sets because of the amount of time they’re under tension is pretty long.

For example, a straight set workout:
1st set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
Total Workout Time: 2 minutes 45 seconds
Total Time Under Tension: 45 seconds

Compare that to a circuit…

1st set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Total Workout Time: 7 minutes
Total Time Under Tension: 5 minutes

The circuit takes longer than three straight sets of leg lifts, yes, but afterwards your ab workout is done. After three straight sets of leg lifts, your ab workout is just beginning. TUT for abs will not only give you a good muscle burn but is time efficient .

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