Category Archives: Arms

Upper Body Building Circuit

1466292358850

I can’t always easily decide on one particular muscle group to train. Sometimes my mood calls for a broad span of movements, sort of a way to tie up the loose ends from my week, if you will! This upper body circuit will work a little bit of everything: shoulders, chest, triceps, back, abs, and biceps. I hope you enjoy these moves as much as I did!

Cheers,

Crystal

UPPER BODY BUILDING CIRCUIT

SET 1: 5 roundsย (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

  • Dumbell Row (both sides)
  • Barbell Press
  • Bench Row

SET 2: 5 roundsย (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

  • Underhand Barbell Row
  • Resistance Band Ab Sequence – 15 reps every set
  • Bench Dumbell Pullover

SET 3: 3 rounds

  • Burpee Jump Tuck – 15
  • Bicep Curl/Front Fly Combo (5 bicep curls + front fly, then 5 regular bicep curls)

Daily Fix 12: Strong Arms, Solid Core

Hi Everyone,

Today’s workout draws inspiration from 2 pages of my Black Book. It is an original routine, meant to be done twice through, with a 10 minute cardio burst in between sets. I really felt this one in my shoulders, obliques, abs, and back. You do not need any equipment for this workout, although I chose to use a 20 lb sandbag for a couple of the exercises. Tonight I am enjoying my cheat meal of turkey tacos, fresh guacamole, and my favorite cocktail, a White Russian! ๐Ÿ™‚

Tomorrow we start a new week of challenges, and I am so excited to bring you more at home, highly effective workouts. Have fun and enjoy!

-Crystal

(If you are a beginner, just start with half reps, and modify your push ups.)

STRONG ARMS, SOLID CORE

Repeat this circuit twice, with a 10 minute cardio burst in between sets. I chose jumping rope for my 10 minute cardio burst. Some good options include a variety of high knees, jumping rope, jumping jacks, mountain climbers, running, speed walking, burpess, etc. Mix it up!

  1. WALL WALKS – 5 REPS
  2. WALL LUNGE W/REACH – 20 REPS
  3. AB ROCKER – 20 REPS
  4. KNEE TO ELBOW PLANK W/TOUCH – 20 REPS
  5. WALL SIT WOBBLE – 20 REPS
  6. WALKING PUSH UP/CHEEKY PLANK COMBO – 10 REPS
  7. SANDBAG SITUPS – 20 REPS

2X THROUGH

**Disclaimer:ย Take care of yourself, andย listen you your body. I will not takeย responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your individual fitness level. Most of all, have fun, and thanks for reading. -Crystal

Black Book Page 11 Workout: 300 Reps! I Dare You…

Hi Everyone,

This workout is a super fun, dynamic, and ultra challenging 300 rep time challenge written by Zuzka Light. There are 5 body weight exercises, set at fairly high reps, to be completed in succession as fast as possible. I think you will find it to be an awesome cardio challenge, as well as a great full body strengthener/toner. Don’t get disappointed if you are struggling to complete all the reps (especially the push ups.) A good idea if you are just starting out, is to cut all the reps in half. The push ups can be modified to be done on your knees. Push yourself though, you might be surprised what you really can accomplish! I followed this routine with a mellow 3 mile run, and a good long stretch.

I hope you enjoy,

Crystal ๐Ÿ™‚

**Disclaimer:

Take care of yourself, andย listen you your body. I will not takeย responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your OWN fitness level. Most of all, have fun, and thanks for reading. -Crystal

Daily Fix 10: 9 Moves to Strong Arms and Abs

Elevated walking abs/frogger combo - attacking my core and arms simultaneously.
Elevated walking abs/frogger combo – attacking my core and arms simultaneously.

Hi all!

It has been exceptionally cold in Tahoe as of late, but today the temps reached a pleasant 42 degrees, and the sun was shining, so I sneaked out for a 4 mile run. It felt really good to get outside, even though I had to take it somewhat slow on account of the icy roads. I have been taking the dogs for long walks in the snow every day, but the intensity of my workouts has been suffering a bit. One thing is sure, though; I am looking forward to getting back on track! Sometimes life is highs and lows, and the only thing we can really do is power through the lows and make tomorrow a better day! I am thinking positive!

With that said, here is a brand new workout. ๐Ÿ™‚ This one is sure to have your arms burning and your core tightened up when you are done!

Enjoy,

Crystal

This workout is a time challenge, so be sure to write down your time, and try to beat it next time you attack this routine!

CARDIO BLAST:ย High knees toe tap – 1 MIN

  1. Elevated walking abs w/frogger – 20 reps
  2. Elevated tricep dips – 20 reps
  3. Shoulder tap push up/mountain climbers – 10 reps
  4. Wall sit leg circles – 25 ea. side
  5. Dive bomber w/pike jack – 20 reps
  6. Curved hip lift – 50 reps
  7. Side plank reach through – 20 reps
  8. Diagonal touch down – 20 ea. side
  9. Plank shuffle – 1 MIN

CARDIO BLAST: High knees toe tap – 1 MIN

 

Daily Fix 3 – Core Crazy

dailyfix3still

Hi guys!

Today’s workout is a two parter, done interval style. I had a lot of fun putting this one together. It will challenge your core from all angles, and get your heart pumping in only 20 minutes. Of course, if you are feeling like a beast, you may repeat. ๐Ÿ™‚

Interval workouts are great for maximizing fat loss for hours after you are finished. I would also say they are the equivalent to doing sprints, but for your lungs! As always, make sure to hydrate, warm up, stretch and cool down for this workout.

Have fun!

-C

 

 

PART 1: Cardo Blast

5 minutes: Set your interval timer ( I use a free mobile app) for 10 rounds of 30 seconds with no rest in between.

You will be moving quickly doing max reps of commando push ups (30 sec) straight into high knees, and back to commando, etc.

 

PART 2:

5 exercises, 3 rounds: Set your timer for 15 rounds of 50 seconds work with 10 seconds rest in between. You will be doing max reps during each 50 second interval.

*(Beginners: 30 seconds, Intermediate: 45 seconds – Always work from your current fitness level, but challenge yourself!)

  • Plank Toe Tap
  • One Arm Press Up
  • Pendulum Hop
  • Bicycle crunch
  • One Leg Get Up