So You Want Sore Biceps? Upper Body Workout

So You Want Sore Biceps? Upper Body Workout

So it’s been ages since I posted a workout (or anything for that matter) but I’ve had this upper body workout up my sleeve for quite some time. I finally have some spare time thanks to spring break so I thought I’d share it!

For my total body Thursday workout I included one round of this guy, along with some other total body videos. You don’t have to use the exact weights that are listed. Do what is most challenging for you. You can also use resistance bands for some of the moves, which I have been doing lately.

Now, let me explain the moves that have an asterisk next to them:

21’s
Target the biceps with lower and upper bicep pulses and full range bicep curls. You’re going to do 7 of each, making a total of 21 reps. First perform 7 lower bicep pulses then immediately move to 7 upper bicep pulses, then to 7 full range bicep curls. Do not rest in between moves.

Front shoulder presses
Target the shoulders and the biceps. Reference this video (http://www.youtube.com/watch?feature=player_embedded&v=8po3KB-hPVY) at 3:43 for a demonstration of the move.

Feel free to do this routine once as an addition to your upper body workout, or three times through as a standalone workout. Hope your arms feel like jelly afterwards! 🙂

Tuesday, January 8th Leg Workout

Tuesday’s workout was a newish format for me. I usually do leg videos with some lower body circuit training; but today I decided to focus more on circuit training with heavier weights because I have been looking for a killer leg workout that would make my legs sore the next day.  I started with a five minute warm up video courtesy of the great Cassey Ho of Blogilates.  I then used the same lower body and jump rope circuit workout that Peanut Butter Fingers created; but added my own twist to it. And finally, ended with a short cardio cool down.  Here is the complete workout:

Pop Cardio: Fat Melting Routine

Warmup Circuit:
25 squats (with 30 lb dumbbell)
50 stationary lunges (with 10 lb dumbbell in each hand)
100 butt pulses (with 30 lb dumbbell)
20 dead lifts (with 10 lb dumbbells in each hand)
25 reverse lunges with rear lift (each leg, 10 lb dumbbells in each hand)

Workout Circuit:
15 squats (with 55 lb dumbbell)
Jump rope for one minute
30 stationary lunges (with 15 lb dumbbells in each hand)
Jump rope for one minute
75 butt pulses (with 50 lb dumbbell)
Jump rope for one minute
15 deadlifts (with 15 lb dumbbells in each hand)
Jump rope for one minute
25 reverse lunges with rear lift (each leg, 15 lb dumbbells in each hand)
Jump rope for one minute

Repeat the workout circuit x2. I did an extra set of squats (increased the reps to 20) at the end of the second circuit just to get some more leg work in.  On the second circuit, instead of jump roping for one minute I did jumping jacks.

Cool down with a few minutes of Pop Cardio: Fat Melting Routine until you reach an hour.

First Blog Post!

I decided for my first blog post to explain why and how I chose to start a blog. A few days ago, the thought entered my mind to create a blog after I had a conversation with my friend, Jenny, about a YouTube video. I had just discovered a YouTube fitness channel called FitnessBlender and I was pinning the heck out of those videos. Jenny soon texted me and basically told me that my pins were golden and I told her I found the jackpot. While watching the videos, I thought to myself that the girls that were doing the workouts had a pretty sweet job. All they had to do was complete the moves. They didn’t have to talk or anything because there was a voice  over giving directions. I told Jenny that I wanted in on that job and she half-jokingly suggested that we start our own YouTube fitness channel. At first I laughed, but later I couldn’t get the idea out of my head. I knew it would be a lot of work and we would be competing against our idol, Cassey Ho of Blogilates (if you don’t know what this is, check her out NOW. Life changing. Plus she’s so adorable). I then thought hmm..maybe a blog would be a better launching point. I let it sit for a day and since I’ve been on this eating clean and fitness journey, I thought maybe I should start a blog for myself to document my recipes and workouts! So here it is. I did it. My only concern is keeping up with it when classes start back up in a couple of weeks. I will try my best. Oh and also, taking lots of pictures. Kind of an issue when I’m not much of a “take a picture of everything” person. Plus I like to eat my food once its done. We’ll see how this goes. Wish me luck!