Upper body workout - using your arms is overrated right?

We went HEAVY today.  Ladies you should know that it isn't such a bad thing to lift heavy!  You are not going to look like Arnie in his hay day if you lift heavy, it's just not going to happen.  We went hard and did the following:

3 sets, 10-14 reps depending

Equipment: Free Weights, Mat, Fit Ball
Location: Home

1. Chest Fly/Press on Ball - we did our heaviest today - 20lbs on the press :)
2. Reverse Fly standing
3. Front/Side Raise - Front, out to the side and down, repeat in opposite direction
4. Static Biceps Curls - One arm stays at 90 degrees while the other arm curls, switch after 7
5. Laying X Triceps Press - Single hand comes down to opposite ear, then up to press - do full set on one arm then switch
6. 21's Biceps
7. Kickbacks

Reverse Fly standing (#2)

It might not look like much, but I am finding it hard to type so we must have fatigued our muscles.... I feel awesome!

Make sure to get your training in this weekend - now more than ever with the holidays amoung us!

Stay healthy!

Cher

We might pass out while doing this workout...

So today my training partner and I are going to go back to when we started together (a month or so ago now) and do a workout we had a hard time with....and hope we got better!!

It is so important to evaluate your progress - can you do more reps now than you could?  Can you use more weight?  These are all great tools in checking in on your journey thus far.

I would also like to congratulate my training partner on losing 3 inches at her last measuring!! 

I am going to be doing mine soon to get my benchmark - Don't forget to do yours too!!

Here's the workout - ENJOY!

Location: Home
Equipment: Dumbbells, chair, med ball, BOSU, Mat

All exercises are timed 40 seconds, with 20 seconds rest in between (use a timer on your phone or a GYMBOSS timer).  We count reps (I will post those when we are done!) 4 Rounds (with a bonus round if we can!)

#1: Kneeling to standing (start kneeling on one knee, hop up to standing, and do a tuck jump - alternate legs)
#2: Push Ups with medicine ball or chest press
#3: Monkeys (modified for the wrist issue)
#4: Leg Drops
#5: Dips or Skull Crushers (one of us has a bum wrist)
#6: 6 high knees with 1 burpee (burpee modified for the wrist - done on a chair that forearms can rest on)
#7: Squat with Curl to Press

Remember that sometimes there are movements that require control, therefore the numbers may not increase much - that's OK!  The fact that we are doing it is what matters - in a safe environment, with proper form.

If you are unsure about any of the movements above - shoot me an email or comment below!

Happy Holidays everyone!

Cheers,

Cher
Ginger & Crew Personal Training Kelowna
www.gingerandcrew.com

New Years is around the corner....and Christmas is closer than you think!

Hello Blog Readers!

I wanted to let all of the local blog readers know about Ginger & Crew's Personal Training Services.  Of course the ladies blogging on a regular basis are working hard, on their own, to achieve their goals - but sometimes you need a little extra push!

We offer great weekly, punch pass, and single training sessions to fit your budget.  Check out the Ginger & Crew Website - you can purchase any denomination or session package as a Gift Certificate!  Ask your loved one to get you some this holiday season!

If you are interested in blogging in the next Ginger & Crew fitness challenge (Starting in the New Year) please email cher@gingerandcrew.com to sign up!

And to this sessions bloggers - You are Rocking it!! 

Only 8 Days to go!!!

Stay Healthy!

Cher