Plyometrics and Arms

Get ready to sweat!

**For any of the workouts that are new or that you don't know, just click on the word and it will send you to a picture or a video description.**

Round One:
Dumbbell Press 12-15 Reps
Close Grip Push-ups 5-10 (slow and controlled)
Skullcrushers 12-15 watch video here. You can use dumbbells or kettle bells and you can do them one at a time
Rest 30 seconds to 1 Minute

Round Two:
Lunge Jump 10-20 reps
Squats Jumps 5-10
Mountain Climbers 30 Seconds
Tuck Jumps 10-20 Reps watch video here.
Rest 30 seconds to 1 Minute

Round Three:
Bent Over Lateral Raise 10 Reps

Close Grip Chest Press 10-15 Reps
30 Seconds High Skips
Rest 30 seconds to 1 Minute

Repeat Entire Circuit 3-4 times

If you still have some juice in you after this one go over to my ab workout and complete that one :)
DONT FORGET TO STRETCH!!!

Strength Training and Some Yoga

Thank you to everyone that viewed my last post :) I really appreciate it and I hope it was helpful! I know how exhausting motherhood can be, and we often times put our own health on the back burner, so I really hope these exercises will help you.

I bet a lot of you, like me, have a hard time finding a time to do the workouts. I have found that doing it during one of Lottie's cat naps is best for us. If she wakes up I just hold her on my rest periods, and when I get more strength I will be able to hold her while I do the lunges and squats (that's an option for some of you that have already been working out for a bit).

What are some times/ways you have been able to work exercise into your schedule?

I know it can be hard, but lets keep with it! Today is toning/strength training workout. I hope you like it!
*Always remember that good form is the most important thing!!
You can start and finish with the yoga poses below.

Round 1:
5-10 Pushups, quality over quantity
10-15 Bicep Curls, use a good sized weight
10-15 Tricep extensions
Rest 1 Minute
Repeat 3 times

Round 2:
30 seconds Jumping Jacks
10-20 Narrow Stance Squats
30 seconds Mountain Climbers, see how to here.
Rest 1 minute
Repeat 4 times

End with some yoga stretches such as these (try to hold each one for 30-45 seconds)

Feel The Burn - Arms and Abs

Hey there! Sorry I haven't posted a workout for a while, I have been pretty busy with work and school. But I wanted to post this one today because it is one that I did and I love it :) It can be difficult  for beginners to do all the reps and get through the entire thing, but just REMEMBER you can adjust the reps/time/weight for ANY of these workouts. Have fun and focus on quality over quantity.

Warm up by doing some arm circles and a few jumping jacks and push-ups

Circuit 1:
20-30 Kettlebell swings (I used a 15lb kettle bell today)
45 Seconds High Knees
10 Slow push-ups (I did 5 regular and 5 knee push-ups)
Rest for 1 minute
Complete 3 rounds

Circuit 2:
15 Triceps Extensions with kettle bell or some other weight (I used a 10lb kettle bell)
1 minute Jumping Jacks
15 Bicep Curls (I used 10lbs here as well)
Rest 1 minute
Complete 4 rounds

Circuit 3:
15-20 Burpees (shoot for 20! but adjust as needed, I took out the push-up today because I already did so many)
8 Assisted slow Pull-ups, Substitute Exercise: 10 High Pulls with kettle bell, each arm
12 One Arm Rows (I used 15lbs here)
Rest for 1 minute
Complete 3 rounds

Circuit 4: Abs :)
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time)

• Lie flat on the floor with arms and legs extended. While keeping your head on floor, simultaneously raise arms and legs toward each other, keep back flat and legs as straight as you can. Go back to starting position and repeat.

15 Pulse Ups

15 Bicycles

12 Side Lifts (each side)

15 Stability Ball Crunches

Rest 90 Seconds

Complete 3 Rounds

Photo Cred: popsugar.com
Pulse Ups

Photo Cred: blog.codyapp.com
Side Lifts

Are You Ready For This One?

Another Fat Burning Workout. This one might kick your butt, literally. 

I love this workout and find it a great way to tone the entire body. If you are unsure of how to do a workout, just google it for now. I will have pictures of me doing them soon, they just take time to do. Let me know if you have any questions though!


Round 1: 

Photo Credit: tbfn.info

10 Burpees (look at the picture to the right for reference on how to do it, you can omit pushups if it's too hard)
1 minute mountain climbers (keep that butt low, core tight and back straight)
Rest 1 minutes
Repeat 3 times

Round 2:
1 minute Jumping Jacks (land softly and give it a lot of effort!)
8 to 10 slow Push-ups
1 minute Air Punching (don't hyperextend elbow and keep the arms tight and punch vigorously while tightening core)
10 Front Arm Raises (each arm) with weight of your choice*
Rest 1 minute
Repeat 3 times

Round 3:
Wall-sits to failure (hold it as long as you can!)
30 to 40 second Star Jumps (google it. picture coming soon)
10 Lateral Arm Raises (each arm) with weight of your choice*
Rest 1 minute
Repeat 3 times

Stretch and the end! I hope you enjoyed this one as much as I do!

*Note, lifting heavy weights won't make you bulky (unless you are eating ridiculous amounts of protein and taking supplements with hormones to be a body builder)! Using a "heavy" weight with PROPER FORM and SLOW CONTROLLED movements will make you TONED. Also, by adding fat burning exercise with the weight lifting you will be doubling your efforts towards a toned body. So don't be afraid to do more than 5 lbs. If you can do most of the reps with the heavier weight without compromising form then do it! This is the BEST way to get nice lean muscles. If the workout is too easy or not pushing you enough, then you need a heavier weight :)