Weekly Workout

Weekly Workout

Workout 1

Gym Workout:
This is a cross training workout.┬á You will be going between a 2 weight lifting moves and then cardio. This workout is going to focus on toning up the arms ­čÖé
Warm-up: 10 min your choice of cardio
1.┬á Dumbell Curls 15×3 and cable tricep pull downs 15×3 (alternate between the 2 exercises)
2. 10 min cardio (treadmill, elliptical, stair stepper…you should be sweating)
3. Barbell Curls 15×3 and tricep dips on a bench 20×3
4. 10 min cardio
5. Close grip cable curl with straight bar 15×3 and bent over tricep kickbacks (one arm at a time)
6. 10 min cardio

Home Workout:
You will need a set of weights and a kitchen chair.  This will be a circuit training workout.  Your goal will be to go through the circuit 5 times.
1. Do front lunges in place for 2 min
2. Bicep Curls x15
3. Step ups on chair, 1min starting with the right foot and 1 min starting with the left foot
4. Tricep dips on the chair x 15
5. Hold one weight at your chest and do alternating side lunges for 2 min
6. 10 push ups
7. Jumping Jacks for 1min
8. Single arm shoulder press with feet together (this will force you to use your core for stability) do 15 with the right arm and then 15 with the left

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Gym Workout: 1:
This is a cross training workout.┬á You will be going between a 2 weight lifting moves and then cardio. This workout is going to focus on toning up the arms ­čÖé
Warm-up: 10 min your choice of cardio
1.┬á Dumbell Curls 15×3 and cable tricep pull downs 15×3 (alternate between the 2 exercises)
2. 10 min cardio (treadmill, elliptical, stair stepper…you should be sweating)
3. Barbell Curls 15×3 and tricep dips on a bench 20×3
4. 10 min cardio
5. Close grip cable curl with straight bar 15×3 and bent over tricep kickbacks (one arm at a time)
6. 10 min cardio

Home Workout: 1:
You will need a set of weights and a kitchen chair.  This will be a circuit training workout.  Your goal will be to go through the circuit 5 times.
1. Do front lunges in place for 2 min
2. Bicep Curls x15
3. Step ups on chair, 1min starting with the right foot and 1 min starting with the left foot
4. Tricep dips on the chair x 15
5. Hold one weight at your chest and do alternating side lunges for 2 min
6. 10 push ups
7. Jumping Jacks for 1min
8. Single arm shoulder press with feet together (this will force you to use your core for stability) do 15 with the right arm and then 15 with the left

 

 

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