Tuesday – Awesome Arm Workout

For all of us ladies who carry our weight in our lower half, working your upper body can be a great way to “reshape your body.” Although you can’t spot reduce, you can build out the areas of your body that are naturally leaner so that the eye is drawn to the portion of your body. It helps blanace your shape. The great thing about arms is that most women don’t carry much weight there so you can see results quickly.

Tuesday: Arms – one running lap around the gym between each set

Superset One: 3 sets
Sissy Bar Curls – 15
Narrow Grip Straight Bar Curl on Cables – 15
Decline Bench Ab Reach Ups – 20
Oblique Twists on Decline Bench – 20

Superset Two: 3 sets
Dips – 10 (full to the floor and close to the bench)
Skull Crushers – 10
Spiderwalk – one pass across length of gym going forward

Superset Three: 3 sets
Bicep Cable Curls (both arms at same time) – 15
Overhead DB Extensions – 15
Kickbacks – 15

Superset Three: 2 sets
Overhead Extension to failure
2×10 Shoulder Width Pushups

Treadmill Routine that works Hip Flexors, Quads, and Glutes and is High Intensity Cardio:

Min.   Incline   Direction         Pace

0          3%       Forward             3.5 (adjust warm-up pace based on your fitness level)
1          3%       Forward             3.5
2          3%       Forward             3.6
3          3%       Forward             3.6
4          3%       Forward             3.6
5          5%       Forward             3.6
6          5%       Side Shuffle L    3.0 (beginners may need to go slower)
7          5%       Side Shuffle R    3.0
8          5%       Forward             3.0
9          5%       Side Shuffle L    3.0
10         5%       Side Shuffle R    3.0
11         5%       Forward             3.0
12         8%       Backward          2.5 (hold onto rails until comfortable)
15         5%       Forward             3.0
16         5%       SS L                 3.0
17         5%       SS R                3.0
18         8%       Forward             3.0
19         8%       Backwards        2.5
22         5%       Forward             3.0
23         5%       SS L                 3.0
24         5%       SS R                3.0
25         10%      Backwards        2.5 (turn front adjust incline and speed then turnaround)
28         5%       Forward             3.0
29         0%       Forward             3.0
30         0%       Forward             2.5

You can eventually work up to increasing the speeds, inclines, and jogging backward. This is a good crosstraining workout for the legs. Programs like these are what I make my clients do!!! You’ll be the champ of the gym doing this stuff.

Food Journal:

B-Zone Bar (DS woke up not very happy and I had to wash clothes for the maid)
S-EAS Shake on the way to the grocery store
L-Spicey Shrimp Sushi, fruit cup
S – 4 oz. milk with protein bar
D – 5oz sirloin with green salad, cucumber, and sugar snap peas raw
S – Protein fruit smoothie

Must go get my son!!!