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

Trainer Workout - 1 week to go!

So here you are, about to throw in the same old workout DVD at home.  You tell yourself 'Not again!' and decide to skip your workout.  Next time - Don't skip it!!  Here is what I did to keep it fresh:

DVD Circuit
Equipment: Free Weights, BOSU or step, Skipping Rope, Workout DVD

Create a circuit - Example:
1. DVD
2. Skipping
3. Weighted Plie Squats
4. Step with weights (alternating legs, go up on step with one foot, bring opposite knee up, plant knee up foot on ground and take step foot back to a lunge - weight is in hands and goes up everytime you take a knee up - you can get a groove going and get heart rate up easily)

We did 1 min of work with 20 seconds of transition (rest) time.  Start the DVD before you begin your workout (or during your warm up time) and then start timing when the DVD is in full swing.  The idea is that whenever it is time to do the DVD, you just jump in wherever they are at.  We did a punching/kicking DVD so one round we were doing punches, the next kicking etc.  This helps to step out of the boredom of looking at the screen for 50+ minutes.  I turned the sound off on the DVD and turned on some music of our own (I was having technical problems, but in a perfect world the music would have been pumping the whole time!).  We did the circuit for 35 minutes, and we were sweating like crazy when it was done.  We did some abs to finish the session off.

Don't forget that it's ok to do routines at home if you can't hit the gym - most of the time you can come up with something that requires no equipment and just a little space.

Stay Healthy everyone!

xo
Cher