Create Your Own Arm Workout…

In this video I put together 8 Bicep and Tricep Supersets.  The first 4 supersets only require you to have a dumbbell.  The last 4 need a little more equipment.  Pick 4-5 supersets and either perform them traditionally, with 3 sets of 10 reps of each.  Or perform it as a circuit, going through each superset once with no rest between sets.  Once you have gone through all of your supersets, return to the beginning and go through it 2-3 more times for an arm-exhausting circuit!

If you need further explanation of the exercises, go to “MY WORKOUT” page and under UPPER BODY exercises you will find a longer video with demos, along with this one.

Go get strong arms!

 

Have you been paying attention to your Abs?…

I’ve been looking around for some new abdominal workouts and I’ve found one that I really enjoy doing and it kicks my butt at the same time.  It’s a fairly long ab workout, which I was trying to avoid, but it incorporates a good variety of moves targeting all areas of the abdominal muscles.  So far I have been doing this workout twice a week and because it is a longer circuit, I have decided to perform the circuit on days where my lift workout is not quite as long in duration as others. One day of which is strictly my cardio day, so I focus on just this routine before hitting the pavement.  The other day is strictly a lift day without cardio, so I will perform this ab circuit after completing my lift routine for the day.

It does require some equipment, although there are definite ways to modify.  An olympic bar, stability ball, weight stack, and abdominal bench are needed.  If you do not have access to these pieces of equipment, still read on and watch the video.  You can modify the olympic bar with any heavy piece of equipment that you can hold in both hands.  A stability ball is no more than $20 at Target.  The weight stack you can replace with either heavy ankle weights or placing a dumbbell between both ankles while performing a laying leg raise.  And you don’t absolutely have to have a bench.  You can perform that particular exercise on the floor, or on the stability ball which will allow your body to decline almost as much as the abdominal bench…you may need something to secure your feet under if holding a heavy weight.

Here is the video for HD Abs and I will also post this on My Workout page under Abdominal Exercises.

Another In-Your-House-Cardio-Circuit…

Here is another In-Your-House-Workout.  No equipment is needed.  It’s a great cardio circuit created by fitness celebrity Lindsay Messina.

HIIT Glute Circuit…

I have uploaded the workout I described in my post “Bring it up a notch with a different approach to HIIT…” to My Workouts page titled: LOWER BODY HIIT w/ HEAVY WEIGHTS & CARDIO.

Like I’ve said before, when doing the side jumps on the plyo box, you should really push off your foot and spring up into the air, but because my plyo box is in my basement (dang winter keeping it indoors) I don’t push off as high as I should or I’d crack my head on the ceiling.

And pardon my lip syncing at the end. Thank goodness for mute!

5 minute warm-up

10 reps squat, deadlift, walking lunge, squat jumps, side plyo jumps, 1-2 minutes fast cardio…rest and repeat total of 3 times.

 

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