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Oct 31

Follow My Fitness: Scary Strong Upper Body and Oblique Blast (bc it’s Halloween & my guns will be out!!)

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I wanted to create a fun new blog category called Follow My Fitness which quite simply is just my workout of the day ;). This is my exact workout including the weights I used, the order I did it, and the reps and sets I did.  It was a bicep, tricep, shoulder, and oblique focused workout.  I know sometimes all of us can get into a rut or need a little push to pump the fitness up a little so I am hoping this category may help you with that.  I sometimes will be posting only a cardio workout, sometimes only strength training, sometimes a super quick, fast workout, & sometimes a longer one just depends on what kind of workout I happen to be doing that day.  It will never be the same twice though because that is just how I like to do things!  Just remember to do things at your own level and do not perform moves that hurt you in any way.  This is simply a glimpse into what I personally am doing so if you can go harder than this or not as hard that is totally cool either way.  Do what you can do and be proud of yourself!!!

 

15 minute treadmill workout

*1 minute walk at 3.5 with 15% incline

*1 minute 5.5 jog with 10% incline

*1 minute 7.0 run with 5% incline

Just go right from one pace or incline into the other and repeat 5 times.

 

*Dumbbell curls into overhead presses

one arm at a time 4 sets using 25 pound dumbbells, I did 1 set of 10/arm and 3 sets of 8/arm

*Front raises and shoulder side flys

4 sets of 10 front raises and 10 side flys per arm using 15 pounds per arm, one arm at a time

*Skull crushers

4 sets of 10 using a 35 pound dumbbell

*Tricep kickbacks

one arm at a time, 4 sets of 10/arm using 15 pound dumbbell

*Hammer curls

4 sets of 12/arm using 20 pound dumbbells, one arm at a time

*Russian Twists on incline bench

4 sets of 30 holding an 8 pound dumbbell

*Side planks 

4 sets of 60 seconds/side holding 8 pound dumbbell

*Slow motion skipping bicycle ab exercise

4 sets of 30 reps

I do this by laying on back, bringing bent arm and opposite leg to meet in center in a very slow fashion then switching and bringing other arm and leg to meet.  Same way your arms/legs would meet if you were skipping.  Your abs should be engaged the entire time and the leg not performing the crunch part should be hovering few inches above floor to ensure this, shoulders should be off floor too. If you’re doing correctly you’ll feel the burn lol!

 

 

Repeat same 15 treadmill workout from beginning 

Stretch well after!!

 

 

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