Chest Routine

Here's a brand spankin' new chest workout for my gym goers, and the for the folks who workout at home. This routine will be part of the 4 week challenge , so get familiar. If you're not taking part in the 4 week challenge, add this to your weekly routine. If you don't want your boobies to look like a bag of pudding, do this workout! ha!

The workout (Gym Goers)
Bench press  3 sets for 8-12 reps

Cable Cross overs 3 sets 8-12 reps  

Incline Bench Press 3 sets 8-12 reps

Pull overs  3 sets 8-12 reps

Incline Fly 3 sets 8-12 reps

The workout ( At Home)

*do this circuit 3 times *

Pushups  wide stance  10 reps

Dive Bombers  5 reps

Decline pushups  10 reps

Single Arm Dumbbell Press 10 reps per side

Towel Fly's  10 reps

Videos

Bench Press

 

Cable Crossovers

Incline Bench Press

 

Pullovers (shown on a stepper, but this can be done on a bench or a stability ball)

 

Incline Fly

 

Videos (At home)

Wide set Pushups

Dive Bombers

Decline Pushups

Single Arm Dumbbell  Chest Press

Towel Fly's  ( can be done on your knees)



Full Body Fat Blast

Hey family!! I have some more burpees to show you! *ha-ha*   If you are on Team Fit Chick, I'm sure you hate me by now! Week III has been filled with burpees! Sorry folks!  You will be working your whole body with this workout!  I feel that this is the perfect vacation workout! It will not monopolize your day, it will work your whole body, you don't need equipment( you don't have to use weights for the side bends) and its cardio and strength.  So ,the next time you take a vacation don't forget to pack this workout!

Let's get to it! This workout is to performed for 5 rounds, you will do this workout in circuit format meaning- one exercise after another  all you will need is a weight or a kettle bell, and an exercise mat and some water on stand by. Take breaks between rounds 1-2 minutes is fine! 

The Workout

Dive Bombers 10 reps (Modified version shown on the video)

Power Jacks 10 reps ( If you are a beginner just do jumping jacks)

Side Bends 10 reps per side

Reptile Burpee 10 reps (Spiderman planks for beginners)

Feel it in your Core

Whatsup!!  I have a new ab workout for you- and we have a cool exercise to try out it's  called a burpee back extension. I saw a fitness instructor do this move yesterday,  so I just had to give it a try in one of my own workouts! So, do me a favor? After you're finished with this workout please let me know how you liked the bupee/back extensions. Tell me if we should keep it or delete it!


ALRIGHT!! Let's get to to it! This workout is to be performed for 5 rounds  all you'll need is an exercise mat.  As always there will be videos after the breakdown.

The workout

Crab touches 10 reps

Burpee Back Extensions 5 reps

Side plank elbow to knee 10 reps per side

Burpee Back Extensions 5 reps

Leg Lift/Star Crunch/Butt Lift  10 reps

How to perform exercises

crab touches

Burpee with Back Extension

Side Plank with elbow to knee

Leg lift/star crunch/butt lift  *the exercise is shown at the 37 second mark..fast foward to that

HIIT IT UP!

Hello Fit Chicks and Team Fit Chick members! I am assuming that you already know what this workout is all about! Yet another HIIT routine!!  No chit chat on this one- let's get straight to the point!

This workout can be scaled down to your fitness level.  If you are a beginner you can do 30 seconds of work and 15 seconds of rest. For my intermediate to advance fit chicks  you ladies can do 45 seconds of work  15 seconds of rest intervals. For bad asses do 60 seconds of work with 30 seconds of rest. If you decide to do the bad ass level please only do 2 -3 rounds. 

This workout is to be performed for 4 rounds. You will need your interval timers. Set it for 6 rounds enter your work rest intervals (beginner, intermediate, or badass). Make sure you rest between rounds. 2 minutes of rest should do the trick! If you need more than two minutes- take it.

The Workout 

Beginners (30 seconds of work Rest 15 seconds)

Standing Mountain Climbers 

Jumping Jacks 

Modified Burpee

Spiderman Plank

Quick Squats

Jog in place

Tank Top Arms

Here's a quick and effective workout!  This workout is great alone especially if you're short on time, or it can be done before your cardio for an extra umph to your calorie burn. 

You don't have to keep this workout in doors it's nice out, why not take it outside. Try it at  your local park. All you will need is a park bench and your weights.  When you're done go ahead and add the cherry on top ( a light trot around the park).
 

This workout will be apart of TFC's week III challenge so if you are in TFC please get familiar! ;)   


TIPS:

1.With high reps, please pick a light weight. So for the shoulder press pick your "light"

2. Mind your form, I will put videos on how to perform these exercises at the end of the breakdown

3. Sip water when you need it.

4. Take breaks when you need it.

5. Engage your core throughout this workout, pull your bellybutton towards your spine.

6. Breathe! In through your nose out through your mouth

7. Do your best!


 ***Please watch this video on proper breathing techniques***

The workout advanced:

5 rounds

Pushups with alternating leg lifts  10 reps (5 per leg)

Jump Rope/High Knees  2 minutes

Tricep dips 10 reps

Squat to Shoulder Press 10 reps 

Jump Rope/ High Knees 2 minutes

The workout beginner:

 

5 rounds

Pushups (modified) 10 reps

Jumping Jacks 1 minute

Tricep dips (modified)  5reps

Shoulder Press  5 reps

Jumping Jacks 1 minute

*******************************************************

 

How to videos advanced:

Push ups with alternating leg lifts                                                                           

Tricep Bench Dips

Squat to Shoulder Press

Sexy Abs Workout

This workout has no cardio! yipee! It's all ab building, and core strengthening. It's a perfect routine to do after weight training or a nice run.  All you need is a exercise mat or a surface that supports your back comfortably- you can add ankle weights or hand weights if you choose.  This workout is to be performed 3 times through. Unless you are brand spanking new- in that case do it one time through.




Some tips:


1. Don't hold your breath


2 tighten your core, pull your belly button toward your spine


3.  Beginners should start with one set of each exercise. But after a couple of weeks, a second set should be added


4.To perform crunches, lie flat on the floor or other flat surface. It helps to use some kind of padding, such as an exercise mat, if one is lying on a hard floor. Bend the knees and bring the feet towards the hips forming about a 45-degree bend.


The feet should remain flat on the floor throughout the movement. The feet should be about shoulder width apart.
Some recommend locking the fingers behind the head. However, when this is done, there is a tendency to pull up with the arms. Such an action should be avoided. So to prevent his, it would be better to place the hands on the sides of the head.


Keeping the lower back on the floor and the head in a neutral position, slowly raise the shoulders off of the ground. Do not bend the head towards the chest. The head should remain in a straight line with the body. As the shoulders are raised, the pelvis should flatten so that there is no arch in the back. The entire movement is only of a few inches. Going up any higher would involve the hip flexor muscles. Exhale as the shoulders are raised.


Lower the shoulders back to the ground in a slow, controlled manner. Inhale during the downward movement.


5. Inhale at the top of you ab exercise Exhale when you go back to the starting position.






Sexy ab workout:


Bridge Leg Lifts 10 reps per leg 


Plank Hold 30 seconds (beginner)  45 seconds ( intermediate) 60 seconds (advanced)


Pike Crunch 20 reps


Plank Hold 30 seconds/45 seconds/ 60 seconds


Russian Twists 20 reps


Left Side Plank Hold  30 seconds/45seconds/60 seconds


Bicycle Crunch 20 reps


Right Side Plank Hold 30 seconds/45seconds/60 seconds




How to Videos:

Please watch these videos!! They show proper form and technique, if any of these videos aren't clear please let me know. If any of these videos don't show a modified version and you need one please let me know! Lastly, do NOT start any workout on this blog without consent from your doctor- I worry! ;)  

Bridge Leg Lifts

Plank Hold

Pike Crunch

Side Plank Hold

Russian Twists

Bicycle Crunch