6.20.2018

workout Wednesday: my Arm circuit workouts


Saturday: 

Complete 3 Rounds
-Glut Kick Backs x12 each side

-Walking Lunges x20 total

-Weighted Dead Lifts x14 
I did 27.5 lbs

-Overhead Ball Slams x20
As I shared in my IG story video, check how bouncy your ball is before you start. I whacked myself in the face and knocked off my hat

Complete 3 Rounds
- Step Up With Knee Up x12 each side

-Weighted Squat With a Shoulder Press x12

-Incline Mountain Climbers x40 total
hands on the floor, feet up on a bench, plank body
bring knee to opposite elbow and return to start, this is one rep

- Lateral Lunge With a Shoulder Press x12 each side
start with weight (10-15bs) in right hand
legs in a lateral lunge, farther than hip stance apart
right foot is facing forward, left foot is perpendicular, facing directly left
bend left knee to 90 degree, while bringing weight to the inside of the left knee
straighten leg, while bringing weight to your hip, then shoulder than overhead in one fluid motion

Sunday: 
100 Burpees in the backyard with my husband and his visiting Fraternity brother
My husband started a Burpee Challenge and is trying to complete 50-100 burpees everyday. 

Monday:
Sweat App: Stronger 2.0 Abs Week 16

Tuesday:

 Complete 3 times 
- Lateral Pull Down x15
-Shoulder Pull using the cables x15
-Biceps x15
-Chest Press x15
-Skull Crushers x15
-Lateral Lunge with Shoulder Press x15 each side

2.5 mile run

Wednesday: 
Sweat App: Stronger 2.0 Legs Week 16


Thursday:
OrangeTheory 6:05am class

Friday: 
this TONE IT UP ARMS free YouTube video
and this TONE IT UP ABS video

Saturday:

Complete 4 Rounds
-100 jumping ropes
-Bicep Curls to a Shoulder Press x 15
-Triceps Dips x15
-Incline Sit Ups x15
-Bicep Curl Combo
start with arms at a 90 degree angle with weights in front of your body and do a basic curl
keep elbows in at your side and palms facing the ceiling and brings arms to your side, like you are making an 'L' with your arms and do a lateral side bicep curl and return to start
Each bicep curl is considered a 1/2 rep

-Lateral Lunge with a Shoulder Press
start with weight (10-15bs) in right hand
legs in a lateral lunge, farther than hip stance apart
right foot is facing forward, left foot is perpendicular, facing directly left
bend left knee to 90 degree, while bringing weight to the inside of the left knee
straighten leg, while bringing weight to your hip, then shoulder than overhead in one fluid motion

25 minutes on the stationary bike

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