Welcome to my 1st Fitness Friday!
Let's see, what I hope to do with this new weekly post is to recap my workout week, give tips, examples and hopefully help you work out too. I fell off the bandwagon before but this will also make me feel accountable because I'll have to post about my week every Friday.
To start off my 1st Fitness Friday I'm going to show you all what I started doing for weight training! Before I really never knew what kind of workouts to do I just did squats and lunges because I played soccer so who needs an upper body? (My flabby arms do that's who).
That's when I started looking up websites that would give me full examples of what to do for upper body workouts. This week it was upper body, I find most of my workout routines online it's a great resource that I never tapped into.
Monday & Friday's Upper Body Workout Routine
Start with 10 minutes of cardio, I use the stair master on Fat Burner Plus to really get those legs burning and heart rate up. I use 8 lbs barbells pretty regularly some exercises can be harder so I'll switch to 5 lb weights. I do 3 sets of every exercise, with 12 - 16 reps each. Today I did 2 sets each of 16 reps because I didn't have enough time. I was up crafting last night.
Grab a exercise ball and weights and your ready!
Push Ups on Exercise Ball or Floor
Start with push ups to warm the body and chest muscles up. I like to do the push ups on the exercise ball, it took awhile to get the hang of it but it works. If you can't balance (which (I couldn't at first) do the regular ones. Do 3 sets, 12-16 reps each set.
Chest Press on Exercise Ball
Grab the ball, arch up and squeeze those butt cheeks together!! Contract your abs! Lower to a 90 degree angle at the shoulders then push them back up. By the 3rd set your but and arms should be killing you. This can also be done on a bench. 3 sets of 12-16 reps.
Your Heart Rate
Normally your heart rate should be pretty high and you should be a tad bit exhausted, but if your not. Hit the jump rope. I jump rope for 60 seconds straight with a jump rope or without (You 30 Day Shredders know all about it). After any 3 sets of an exercise if I'm not feeling like my heart rate is staying up you either need to a) increase your weight lifting or b) jump rope to get it back up.
Upright Barbell Rows
Slide the barbell up and down your thighs going no lower than the knees. When you pull up you should pretend there's a pencil behind your back right in between your shoulder blades. and your trying to squeeze it and hold there. You can use a front grip or an underhanded grip. 3 sets , 12-16 reps.
Cable Rows
Put the amount of weight where you can complete but hit exhaustion by the last set of resp. Same thing squeeze that pencil behind your back squeeze and hold. Make sure your back stays straight and sit up tall. 3 Sets, 12-16 Reps.
Sitting Shoulder Press
You could sit on a ball, bench or step. Don't go lower than your shoulders stopping at a 90 degree angle with your elbows and arms. Today I actually sat in a squat against the wall with my back on the wall to make sure I was sitting tall. OUCH wow that hurts it really works your shoulders. Try it!
Front Raises
I like to do a lot any standing exercises on a Bosu Ball. It engages your core while your working the arm muscles. Or you could also stand against a wall to make sure your not cheating and arching your back. 3 Sets of 12-16 reps.
Lateral Raises
Then switch it up and do the side arm raises. Same thing 3 sets, 12-16 reps. Feel the burn! Those shoulders with time should be getting nice and rounded. I love shoulder exercises it brings out your chest and arms so much more. Think Kelly Ripa! That girl has some CRAZY arms! I like her! And those arms!
If you have stuck with me this far thanks!
I wasn't sure how long to make this post but I love pictures and examples! That's what really helps me out in my workouts. If you told me to do some weird lifting exercise, without a photo or example I would quit.
Time for Biceps
Bicep Curls
Pretty easy use some heavy weights I stick with 8lbs sometimes 10lbs. 3 sets of 12-16 reps.
Concentration Curls
You can do this on a exercise ball as well instead of a bench. Place the arm on the inside of your leg, then bring weight upward at an angle to hit the inside of your biceps. These seem really funny at first and awkward but they work. 3 sets of 12-16 reps.
Time to hit the Turkey Arms!
You know what I'm talking about.. Triceps!
This girl clearly doesn't have a problem, but she's not waiving.. You know what I'm talking about.. Dustin makes fun of mine and it's not that bad! I spared you, I found a REALLY gross photo that even had McD logo attached to the arm. EEW.
Tricep Kickbacks
Make sure you have a flat back, then start at 90 degree angle with arms and elbows aligned. Kick them back slowly, don't flail them everywhere. If you do these slowly you're going to feel the burn which is good. We don't like turkey arms. 3 sets of 12-16 reps. I do extra of these because I really want strong triceps.
Tricep Dips
You could do them one of two ways, with your legs straight like these photos show or with them bent. Straight - your REALLY putting weight on those triceps. Aim for straight but if you can't hit them with knees bend. Keep arms at your side don't let them move outward. 3 sets of 12-16 reps.
Tricep Push-Ups
Then to hit up the last exercise I like to do tricep push-ups. Keep arms in next to your waist and do push ups. 3 sets of 12-16 reps. Another way of doing this is like this below, or you can use a bench or bar.
What did you think?
Whew! So this was rather long but it's almost 10am PST and I worked my arms out this morning at 6am. I am feeling them burn right now STILL hours later!
Too long of a post?
I put a lot of photos and exercises into this post, because that's what helps me the most. I'm lost without my little printed exercise guides I love examples. Hopefully it helps some of you. Otherwise I just reminded myself of what I did today lol...
Did you like it?
Might I also add I did the push ups on the ball in the first exercise and a fellow regular gym member (a guy) said that I needed to grab bigger weights, my weights were 8lbs during my chest flies because I was doing push ups on a ball. He's never seen any girl do push ups at all. I felt pretty darn good after that! :)
Do you want more?
Or just a feature of the week?
Thanks for reading if you stuck all the way through. I'm thinking of ideas on how to make this a group effort maybe a fancy McLinky? Who knows.. First time for everything!
Happy Friday Ladies!
p.s. I went home after the gym at 7am and ate a slice of angel food cake I made last night so don't think I am too crazy.. :) and another little bite before I left..
7 Lovely Notes:
What a great and helpful post! I'm definitely a visual learner so the pictures were perfect!!
Thank you so much for sharing! I'm always so intimidated to lift weights at the gym because I don't know what to do! Perfect length for the post and the pictures were especially helpful! I can't wait for next Friday :)
Great post. You must be pretty strong doing those with 8 lb. weights!!
Do you always do your weights at the gym? If so, how do you remember all of these?
We do a TON of the same stuff, a TON. I jumped rope this week and my heart was pounding. I don't use as heavy weights as you though, if i did my arms would be huge, I build muscle super fast!
Great post, it was a tad long but I like the added pics for reference!
great post, jenn!! such a fun way to get back into the swing of things AND motivate others!!!
hope you have an excellent weekend :)
I need to get back to the gym MORE!!
The triceps push up 2 picture is of a trainer named Holly Rigsby....she has an AWESOME workout program that I follow called Fit Yummy Mummy. (you don't have to be a mom to follow it!). Check it out...i think you'd like it. (or just search holly rigsby in youtube).
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