Bicep/Tricep Workout

Here's my brand spanking NEW bicep/triceps workout. Whether you are a gym goer or you workout at home, this is your workout!


I'm currently constructing a 4 week challenge, this workout will be included, so get acquainted with this one. 


Choosing your weight: I always advise to "lift heavy" what I mean by lifting heavy is whatever your heavy is. My heavy for bicep curls is 25lbs... A friend of mine 15lbs.  Lifting heavy will not make you bulky it will actually lean you out. You have to want to be bulky to get bulky. Wanting it means taking the necessary supplements to achieve the 'bulky look' . If you're still afraid of lifting heavy, its okay. Do low weights high reps. Lift those weights until you feel that 'burn' your results will happen,  but not as efficiently.  Here's a very informative video on  lifting heavy vs lifting light. Please, watch this before picking your weight.

I created this workout to be done in super sets.  A super set is performed when two different exercises are performed in a row without stopping.  Example:  hammer curls/tricep kick backs  would be one set. You will perform this set for  10-12 reps each or until failure depending on your weight amount.  You will perform this superset 3 times through.  Hope that made sense! ;)   After you have completed this strength training workout do some cardio.  You can do the elliptical machine, jog, or do one of my treadmill workouts.  One of my fave's is the incline walk workout (click here to see that) BUT! I only want you to  do the incline workout not the strength training portion.  Or you can do this one:  the interval running regimen for the tread mill (click here  to see that) again, I only  want you to do the running regimen, do NOT do the other routine.

*This workout is to be performed in super sets.  Do 3 sets of each superset lift 10-12 reps or until failure.  Except the 21's. You'll do 3 sets of the 21's  but 21 reps each set.

*Warm up by doing so arm curls with a light weight to get those muscles nice and warm and begin!
*
*Rest in between sets.  If you are a beginner do 60 seconds of rest. If you're a more experienced lifter 30 seconds is fine.

As usual I will have video's on how to properly perform each exercise. If you are an in-experienced lifter please do not do these exercises without watching the video. 

Here's the workout

Warmup: bicep curls with a barbell (light weight) or hand weights  2 sets 15-20 reps

 Hammer Curls/ Tricep Kick Back   3 sets 10-12 reps

Bicep curls/ Tricep Bench Dips 3 sets 10-12 reps

21's (lighter weight)/ tricep press  3 sets  and only do 10-12 reps for the tricep press

Concentration Curl/ Laying tricep extensions 3 sets 10-12 reps

How to perform these exercises:

Hammer Curls



Tricep Kick backs

Bicep Curls

Bench Dips

21's

Tricep Press

Concentration Curls

Laying Tricep Extensions

 

Activate Your Beast Mode Workout!

Hello fitnation! I'm back with yet another workout.  I hope you all enjoyed the feeling feirce workout, I know I did! It was tougher than it looked on paper, thats for sure!  This new workout is a BEAST!  Hence the name "Beast Mode" You'll be doing 3-5 rounds depending on your fitness level. This workout really targets your abs/core! You should be feeling the after effects of this one the next day! Tip: when doing ab exercises DON'T HOLD YOUR BREATH!   For added muscle recruitment, exhaling forcefully as you exert, even pausing for a moment at the top of the sit-up, involves maximal abdominal muscle fiber involvement as they contract to help the lungs expel the air.

Read more on proper breathing techniques during ab work here: http://www.livestrong.com/article/131777-proper-breathing-during-sit-ups/#ixzz1x1iy4ogQ
Now let's get to the workout!

Beast Mode can be done in 3 to 5 rounds depending on your fitness level. These exercises are to be performed in circuit format (meaning one after another)  Equipment needed: NONE. Unless you have a jumprope for the 1 minute of high knees.

The workout

180 degree burpees  10 reps

Alternating Knee to Elbow touches  20 reps 

Santana Pushups 10 reps

Jacknife with medicine ball/weights or without 20 reps

Jump Rope/ High Knee running in place/ Jumping Jacks  (you pick)  do this for 1 to 2 minutes. 
Beginners 1 minute  Advanced 2 minutes
Take a sip of water and repeat 2-4 more times!



How to perform these exercises:

180 degree burpee's

Alternating knee to elbow

Santana Push ups

Jacknife

High Knees

Feeling Fierce Workout

O. My. GOD!  I haven't posted on my blog in awhile! Did you miss me? Did you miss my workouts?  I've been creating new ones on my hiatus so you're in for a treat.  I won't bore you with what I've been up to, cause more than likely if you are following my blog you're following me on Fit Chick's facebook page. It's great to be back, and I promise you, I'll be kicking your butt with my workouts more frequently.  Let's get to it!! WHOOP!

This workout will be done for 5 rounds for time. For time means you'll time yourself to see how long it takes you to complete this workout. It's not about speed though! Don't sacrifice proper form for speed. Remember  quality over quantity. All you'll need for this workout is weights,  a water bottle ( for sips throughout the workout), and bad assery! lol! ;)  I suggest scaling down your usual heavy lifting.  You'll be doing shoulder presses and bicep curls 20reps for each round, and since it's five rounds  I don't think I'll be doing 35lb shoulder presses for 20 reps and 5 rounds I'm just sayin'. However, if you can handle it --have at it...but still I don't recommend it!  I worry! As usual I will provide video's on how to execute these exercises properly--cause I care! *wink* and *smiles*  Bring that Fit Chick Fierce-ness! ;)

Warm up before you workout get those muscles nice and toasty. Start your stop watch and begin!
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THE WORKOUT:  5 rounds for time!
Squat to shoulder press 20 reps

Low Jacks (Squat Jacks) 20 reps

Mason Twists w/ weight 20 reps

Mountain Climbers 30 reps

Lunge w/ bicep curl 20 reps



HOW TO PERFORM EXERCISES:

Squat to shoulder press

Squat Jacks

Mason Twists

Mountain Climbers

Lunge with bicep curls

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Fit Chicks love a challenge (Day 4)

It's my turn! During our week long challenge I've featured workout by  Get fit naturally, My think fit, and Real Woman Fitness. I've enjoyed all of them! Now It's my turn! *insert slow proud clap here*  I have some excting news! My sis in fitness allowed me (and I'm so honored) to write a guest post on her blog. It's about changing your thinking about getting fit {click here} to check it out. Let me know how you liked it, or didn't like it.  =)

I created this workout for the booty! My most favorite muscle in my body. I am booty challenged so I have an obsession with doing butt exercises. (have you noticed?) After the video's on how to do the exercises, I will include one of my favorite vegetarian meals. Yum! Enjoy!

Let's get into it! Warm up by walking in place, then after 30 seconds pick up the pace until you are gradually  doing an "in place jog"  Get that heart rate up, and get your body nice and warm.  This one is a killer, take breaks when needed! ;) No pressure to complete all the suggested reps, go with your fitness level.  Beginner: 10 reps per leg/per exercise    Intermediate: 15 reps per leg/per exercise   Advanced: 25 or more  per leg/per exercise

25 squat Jacks

25 Super Skater (per leg)

Spider planks 25 per leg

Donkey Kicks 25 per leg (with a weight, or not)

Plie' Squats 25 reps

Reverse Lunge kickups 25 per leg

Repeat 2 more times

 

Real Women are Fit Chicks (Day 2)

I hope you ladies enjoyed Day one. I did! That was a awesome workout! Thanks again My Think Fit! Now, next up is Real Woman Fitness, another one of my sisters in Fitness, please go check her out, (click here) to go to her facebook page, where you'll find motivation and fitness tips for real women.  Stephanie( pictured) of Real Woman Fitness, has lost 105 pounds!! Amazing right?!  Yeah! She has fitness "street cred" lol! 

I love the mission statement on her page, here's a excerpt "I am a mother, daughter, sister, friend, employee. I am not a bodybuilder, nor do I have the perfect body. I have a strong, healthy body that I earned through hard work and sacrifice." Again, do yourself a favor and check her out, she gives out great motivation, advice, and offers support  through her page.

  Let's Get into the workout, and the yummy recipe!

Asparagus Recipe:
Ingredients

■1 Tbs. olive oil
■20 young asparagus, trimmed and washed
■2 Tbs. balsamic vinegar
■salt and pepper
■1 oz. Parmesan cheese, shredded


Directions

Heat the oil in a large frying pan until hot, then add the asparagus and saute on all sides for 3-5 minutes until lightly colored.

Season with salt and pepper, mix well being careful not to break the tops off, then cover and cook gently 5-10 minutes or until crisp/tender.

Drizzle with the balsamic vinegar, then scatter the Parmesan cheese on top. Garnish with a lemon slice, if desired.





Workout/Videos :

25 - Back Lunges (Right)
25 - Back Lunges (Left)
25 - Sumo Squats with leg lift (Right)
25 - Sumo Squats with leg lift (Left)
50 - Alternating froggers
25 - Cobra planks
50 - Alternating curtsey lunges
25 - Lying hip thrusts
Do this 2x's                                                                      

                                                                                      

My Think Fit -Chick (Day 1)

We're starting off our week long challenge with my sister in fitness Natalie(pictured) of  My Think Fit, I just love her, and doesn't she look like Gwyneth Paltrow?! Me-ow! *insert air paw scratch here*  She came up with a bad ass workout. It's  500 reps, but don't panic- she has it broken down to a very doable less intimidating way.  And she included a cauliflower recipe too! *Yum*  Please go and check out my pal Natalie's  facebook page My Think Fit (click here) to check it out.  You won't be disappointed, she posts great tips, motivation and workouts and she has a cool channel on youtube too!  

So are you ready? Let's go!   Make sure you're nice and warm before starting this workout. I suggest you march in place for a minute and gradually increase your pace into an "in place" jog.  When you feel warm, begin.  If you want you can use your interval timer instead.  30/15 second intervals is a great place to start! However you do it, do it to best of your ability. =)  I'll post video's on how to do these moves!  Enjoy! 

*Recipe for Cauliflower (is also REALLY good with Brussels Sprouts):
Chop head of Cauliflower into the florets and place in Ziploc baggie. Microwave for 2 minutes. Keep in Ziploc and drizzle with Olive Oil and garlic. Mix up well and place on cookie sheet. Bake at 350* for 30 minutes*

*10 Exercises, 10 Reps, 5 times through:

• 10 Jump Squats
• 10 Pushups
• 10 Alternating Prisoner Lunges
• 10 Burpees
• 10 Travel Planks
• 10 Reverse Lunge Jumps Right
• 10 Reverse Lunge Jumps Left
• 10 Up/Down Planks
• 10 Power Jacks
• 10 Plank Abs

Jump Squats

                                   












                                                             








                                          


*reverse lunge jumps*







                                                                                 

                                                 










                                                                                  

The Sexy Gam Workout

Hey Fit Squad! Here is a beginner friendly leg workout one for at home and one for the gym.  I want to help you get those legs looking lean and sexy, so you can strut your stuff in some strappy espadrilles, or wedges this summer!  It's nothing sexier than a lady with some nice calves and toned thighs. Am I right? *wink*  Okay lets get to it! The first section will be for at home. I want you to do each exercise three times each, for 10-12 reps.  If you like you can add weights. I will post video's on how to utilize weights if you choose too.  The second section will be for the gym goers, and I will post video's for those exercises as well! Enjoy!


At-home leg workout

• Lunges  with dumbells (optional)
• Side Step Lunges
• Leg Lifts  (hip abductors)  you can place a weight on your thigh and slowly lift.
• Inner Leg Lifts
• Calf Raises with weights
• Plie Squats

* To bump it up a notch, you can do jumping jacks, or mountain climbers between each exercise, I suggest doing 30-45 seconds worth*

Lunges

Side Step Lunges

Leg Lifts(hip abductors)

Inner Leg Lifts

Calf  Raises

Plie Squats

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Workout for the gym (beginner friendly) 

• Hack Squat (On smith Machine)
• Hyper Leg Extension (with or without weight)
• Lunge with back leg elevated
• Leg Press (On smith Machine)
• Calf Extensions

* Before beginning this  routine, please warm up at least 10 minutes and stretch.  Suggestion,do the elliptical for 30 minutes or the Stairmaster for 30 minutes to get really good a good burn on those legs, or better yet you can do the HIIT and Run Workout.  =)