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

Total Body Fat Burner

I have to apologize for slacking on my posts the past couple weeks! It has just been super busy at work and school. But I have still been working out, I just haven't been posting them. This morning's workout was a tough one for me! I really enjoyed it though, and I am sure I will be sore tomorrow :). It is a great arm toning exercise to help get rid of the jiggle.

So, here is it! Make sure you warm up, especially if you're working out first thing in the morning.

high pulls with kettle bell

Set 1:

12 Kettlebell or Dumbbell high pulls (if using a dumbbell do each arm individually)

20 seconds jump squats (make sure to keep the core tight and land softly!)

25 Mason twists with a weight of some sort

Rest for 1 minute

Complete 3 rounds total

Set 2:

12 One-Arm rows (kettle bell or dumbbell)

1 minute Jumping Jacks

10-15 Bicep Curls (each arm, shoot for the higher number)

Rest for 1 minute

Complete 3 rounds total

Floor Press

Set 3:

15 One-Arm Floor Press (with weight of your choice)

15 Burpees

30 seconds mountain climbers

Rest for 1 minute

Complete 3 rounds total

STRETCH! I usually spend about 8 minutes stretching but you need to do at least 5 minutes, making sure to get the major muscle groups (hamstrings, quads, low-back, shoulders, glutes)

I really enjoyed this workout! Please don't hesitate to ask me questions about this workout or any of the moves used in it. Thanks!

Ab Shredder

This quote is very true but a workout like this one helps a ton! If you are wanting the ultimate ab workout do the following 2 times a week in addition to your other full body/cardio workouts. It is also nice to add any of these exercises to your other routines. 

Get ready to make those abs burn! 

Hanging Knee/Leg Raises: 10-12 Reps, 3 Rounds 
If you have a pull-up bar this is a great lower abdominal and entire core workout. Hang from the pull-up bar and lift your knees at moderate pace towards your chest. If you are advanced, keep your legs straight and lift them up as far as you can go (should be about a 90 degree angle). Pause at the top then release slowly.
30 seconds to 1 minute
Repeat 3 rounds

Mason Twists: 30 Reps, 1-3 Rounds (if form is lacking then stop!) Use a kettle-bell, dumbbell or weighted ball here
To start, sit firmly on your rear, bend your knees and lift your feet a few inches off the floor. Lower your torso to a V position. It's important to keep your abs pulled in to maintain balance.
Twist your torso from side to side and tap the kettle-bell/dumbbell/ball to the floor on either side. Torso and legs are to stay in the V shape and don't slouch. Make sure you breathe!
 A rep consists of one twist to one side, for example, a twist to the left side.
(you can even use a can of soup or something weighted if you don't have ANY sort of weights)
30 seconds to 1 minute
Repeat 1-3 Rounds

Swiss Ball Jack-knives: 15/10/10 Reps, 2-3 Rounds
This one is tough and takes balance. You will need a stability ball.
Start in a push up position with the top of your feet (shoelaces) on the top of the stability ball, legs straight and extended. While keeping your upper body steady and contracting your abs, roll the ball towards your chest until your quads are perpendicular with your butt. Make sure your back stays flat and doesn't arch or round very much.
Roll the ball back out and repeat.
After doing the center reps follow them by pulling your quads diagonally towards the left elbow, then roll back out to starting position. Do the same thing but on the right side. Alternate sides and do 10 reps on each side.
30 seconds to 1 minute
Repeat for 2-3 rounds

Stability Ball Crunches: 15 reps. 3 rounds.
Position yourself so that your mid-back is on the stability ball. Keep your feet flat on the floor, hip distance or
slightly wider apart. Knees bent and core strong.
Contract abs, lift up into a crunch and exhale at the top.
Make sure to not pull on your neck or wobble around.
30 seconds to 1 minute
Repeat for 3 rounds

Lets Get Toned!

Lets burn some fat and get toned in this workout! 

Please adjust reps to fit your current fitness level so you don't compromise the QUALITY  of the exercise.  I know I am repeating myself but QUALITY AND PROPER FORM are ESSENTIAL! If it is too easy, then use a heavier weight.

Warm up for about 3 min. Make sure you warm up those arms and legs.

Round 1:
15 (each leg) Walking Lunges (go deep but don't let the knee go over the ankle)
10 Medium Stance Squats
5-10 Jump Squats (go deep, jump high and land softly!)
Rest for 1 minutes
Repeat this round 3 times

Round 2: You can use kettle-bells or dumb-bells here
15 One arm rows (I recommend using 10-15lbs, but if that is too much then do less)
15 tricep extensions (keep that arm sturdy! I use 10 lb.)
15 bicep curls (keep your elbow still and at your side, do not swing your arm. This is to be a controlled movement, if your form lacks then stop at whatever number you're at)
Rest 1 minute
Repeat this round 3 times

Round 3:
Plank for 30-90 seconds (if you aren't tired then keep going! This is supposed to really push you!)
15 bridges slow and controlled, see this explanation for more details
30 to 45 SLOW  and CONTROLLED crunches. DO NOT use your neck to pull you up and make sure you pull those abs in by exhaling and contracting the abs.
Rest for 1 minute
Repeat this round 3 times

Now stretch really good and you are done! This is a great workout to use in-between cardio days. More like this to come soon!