Arms, A$$ and Abs

Hands-down I get more requests for exercises/workouts for these body parts than any others.  Try this workout a few times the week before before hitting the beach or pool!  

I didn’t have time to film this week, so message me with any questions about the exercises!

Equipment: Exercise ball, dumbbells, gliders (optional)

Program: Perform each 3-move circuit 2-3x before moving on to the next circuit.  Rest minimally.

Exercises: 

Circuit #1 – 15 push-ups, 15 exercise ball hamstring curls and exercise ball plank with 15 knee tucks

Circuit #2 – 10 bent over wide dumbbell row, 10 single-leg bench glute bridge and 20 (10 each leg) SLOW glider mountain climbers

Circuit #3 – 10 bicep curl to overhead shoulder press combo, 10 (each) offset bench step-up to knee lift into reverse lunge and 10 (each) side plank with leg lifts

 

12 Days of Fitness Starts TODAY

For the next 12 days I challenge you to complete at least one mini workout a day!  I’ll provide the workout, you find 10 minutes in your day to complete it.

These mini challenges do no replace your regular workouts, but are in addition to whatever else you do everyday.  If it’s your rest day, still complete the mini workout!

Modify as needed, but do try to challenge yourself.  Check back here everyday for your new workout.  Let’s get started!

Day 1 – Plank Challenge (no equipment needed)

1 minute each x 2 rounds.  Rest as needed.

  • High plank
  • Slow mountain climber
  • Fast mountain climber
  • Elbow plank
  • Side plank (switch sides after 30 seconds)
  • Elbow plank jack
  • Plank walk (switch lead arms after 30 seconds)

Kettlebell Core Workout

No lie, this workout is a bit hard.  You are switching exercises quickly though and the longer duration of the AMRAP let’s you really dig in and work on your form.  Remember to keep your hips down and line with your spine during the plank exercises to maximize the work on your core!

Equipment: kettle bell (maybe one heavy, one lighter), mat

Program: (10) reps each/8 minutes AMRAP.  Rest about 1 minute and repeat.

Exercises:

Goblet squats

Mountain climbers

Curtsy lunge (right, then left)

Plank hops

Squat w/high pull (right, then left)

Plank jacks

Woodchop (right, then left)

Arms & Abs

Get ready to fire up your arms and abs with this mat workout that targets both!

Equipment: dumbbells, mat

Program: 15-20 reps x 3 rounds.  Perform all exercises in a circuit.  Rest about 1 minute between rounds.

Exercises:

  1. Boat + curl/press combo
  2. Bridge + chest press/skullcrusher combo
  3. Straight arm roll-ups + double press
  4. Plank row with twist
  5. Side plank with side raise (R, L)

I’m back and NEW workout!

I’m back from my trip to Spain and ready to jump right into workouts!  I had plenty of exercise walking the Camino, but I sure missed my quick workouts at home.  Enjoy this basic full body workout and stay tuned for more fun this Fall!

Equipment: mat (optional), timer (download the free Gymboss timer to your phone!)

Program: 30 seconds work/10 seconds rest x 6 rounds.  Rest about 1 minute and repeat 3 times.

Exercises:

  • High plank hold
  • Squat jacks (or squats)
  • Mountain climbers
  • Reverse lunge to knee lift hop (or no hop) – right leg
  • Reverse lunge to knee lift hop (or no hop) – left leg
  • Push-ups

Backpack Workout

I am walking the Camino de Santiago this summer and will be required to carry my backpack for 40 days straight, 6-8 hours a day!  I am adding this workout at least once a week leading up to the trip to help prepare my body.  This workout targets your legs, core and upper back.

Equipment: weighted vest or backpack, bench, dumbbells, mat

Program: 10-12 reps each x 3 set.  Rest about a 30 seconds between sets.  Rest about a minute before moving onto the next exercise.  Start light with your load.  The vest I’m wearing is 10 lbs.

Exercises:

  1. Bench step-ups with knee lift (R, then L) — option to add additional resistance in the form of dumbbells 
  2. Bench step-downs (R, then L) — option to add additional resistance in the form of dumbbells 
  3. Rotating upward chop w/dumbbell (R, then L)
  4. Squat, curl, overhead press combo
  5. Side plank with hip dips
  6. Plank walk (switch lead arm halfway through set)
  7. Elevated single-leg bridge

Fresh New Ab Workout

Get your abs burning with this intense core trainer!  If you have the time, repeat up to 3 times.  Grab your mat and go!

Equipment: mat

Program: 10 reps each x 2 rounds, circuit-style.  Rest minimally between exercises.  Rest about 1 minute between rounds.

Exercises:

  1. Knee pulls with arms at chest
  2. Alternating toe tap (opposite hand to toe
  3. Reverse crunch with leg extension
  4. Alternating ankle taps
  5. Bicycles
  6. Butterfly sit-ups
  7. Boat with alternating tap backs
  8. Full body crunch

Gliders – where to buy

I really do think using the original Gliding discs is the best for gliding-style workouts.  I originally purchased mine here:

http://www.power-systems.com/p-4117-gliding-discs.aspx?varid=7768&gclid=CNCGosOg2ssCFY4lgQod0hsAKA

Less than $20 and you can do so much with these, I promise!