Posts Tagged ‘workout’
Good morning! Happy Wednesday!
Reader request this morning! I’ve compiled visuals from around the web, to help illustrate an arm workout I put together. I do this workout at least 2 times a week and find it’s all I need to keep my arms toned. I use 10 pound dumbbells, but if you are just starting our I recommend starting with 5 pounds or less. If you are already ripped, feel free to increase the weight as well!
This workout includes my favorite exercises from classes I’ve taken, workout videos — even P90x. It’s become my go-to workout and always leaves my arms burning. Added bonus - the whole routine usually is finished within 30 minutes. Enjoy!
Shoulder press — 20x
(source)
Bicep curls — 20x
(source)
Kickbacks — 20x
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BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
Deep Swimmer’s Press – 20x
Upright row — 20x
(source)
Triceps press – 20x
(source)
BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
Front and side shoulder flys — 20x
(source)
Bent over row — 20x
(source)
Hammer bicep curls — 20x
(source)
BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
YOU ARE DONE! Now go admire yourself in the mirror, I can see those muscles already 
Did you miss my experience with Week 1? Make sure you catch up!
I’m so glad that so many of you enjoyed and appreciated my honest review! But I realized (actually, the Mister kindly pointed out) that I didn’t really tell you much about the actual workouts/DVDs. Well excuuuuuuuuse me. He’s right, though. There I go again trying to make it all about ME and my opinions
Top 5 things you should know before starting P90X
1.) It’s OK if you can’t keep up. These people on the television screen are experts at this workout! believe it or not, they’ve done it before. It’s OK if you are a little slower or need to take breaks.
2.) You’ll need resistance bands or a pull-up bar and hand weights. This is not optional. Not having these items simply will not give you the same workout (or results!) – in fact, you won’t be able to complete many of the exercises on the resistance exercise days (M/W/F), so invest in one or the other. The Mister and I bought a pull up bar that we hang over the door. It was relatively inexpensive. I hate it. Mainly because I can’t do a pull-up. I swear, I hear it laughing at me. It’s OK though because one day I’m going to dominate it. Until then, I use a chair for assistance. You can use the resistance bands as a substitute for both the pull-up bar (you’ll need a door kit for the bands, or a bar on the ceiling) and the hand weights.
p.s you also need a mat (I suppose the mat is optional if your arms and spine are made of steel – read: NOT OPTIONAL).
3.) Make sure you have some good recipes for an awesome recovery smoothie – you’ll thank me later!
4.) DO NOT try and save time by skip the cool down or stretching on the DVD. Classic rookie mistake. Not that I would know anything about this…
5.) Keep at it! It’s easy to get discouraged, but I promise you’ll start to see progress. Even though you might not SEE progress in your body right away, you’ll notice you are able to lift more wight, do more reps. etc. This brings me to my next point of: WRITE IT DOWN! Make sure you write down your weight/reps so you can see (on paper!) all your progress. Sometimes it’s all you need to keep going.
I can’t believe the Mister and I are already on week 3. This thing will be over before we know it! At least that’s the delusion I’m telling myself
Anything else you guys are curious about? I’ll be sure to include it in my Week 3 recap!
Happy “Work it” Wednesday! What’s going on out there in the world of fitness? I found a pretty wide range of articles this week and instead of focusing on one or two topics, I figured I’d just go ahead and share all of them (cuz I’m nice like that!). ENJOY!
Stressed out? EXERCISE! New study PROVES that exercise reduces anxiety.
Do you watch the Biggest Loser? Experts are worried the show pushes contestants too hard, too soon.
Are you a runner? You might be better off running in your stilettos! Study proves high-tech sneakers may cause joint strain.
Now and Then — see how Father Time has treated some of your favorite exercise gurus.
Are you Preggers? Can you believe that doctors still aren’t sure what to tell their pregnant patients about exercise!?
Have an injury? DO NOT run or play through the pain!
What have you been reading about in the world of fitness? Please share your findings!
