Tag Archives: arm workout

Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

Upper Body Pregnancy Workout

13 Jun

You’ve probably noticed I’ve been a bit quiet…. There’s been a lot of adjusting going on. Obviously adjusting to being pregnant (now 18 weeks) but I’ve also started a new job with a longer commute and have learned I will be starting a Nurse Practitioner Program this September. Lots of exciting things but took a couple weeks to get used to the new routine!

If you’ve been following me on Facebook or Instagram you know I’ve really been struggling with shortness of breath this pregnancy. After lots of testing and multiple follow ups they’ve ruled out the big scary things so I finally feel comfortable trying to add regular workouts back into my new routine. Up until now I’ve been staying active but not doing “real” workouts as often as I’d like.

I have been using “Fit & Sleek- Prenatal Physique” with Leah Sarago and that has definitely helped me stay active. I like that they break the workouts into 15 minute segments so I can really do whatever I feel up to that day. Obviously compared to training for the bikini competition though, it sometimes feels like 100 steps backwards. I’m trying to focus on just doing my best with where I’m at right now and making sure I’m taking care of the baby too.

Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan

Today was a good day. Hubby and I went for a bike ride this morning which was a really nice way to at least get some low intensity cardio in. After finishing some things around the house and sneaking a nap in I did my strength training later in the day. Mainly focused on upper body, the workout looked like this:

Warm Up

3 sets:

  • 12 squats to bicep curls
  • 12 Tricep Dips

3 sets:

  • Straight Leg Deadlifts with Upright Rows
  • Tricep Skull Crushers (I used the BOSU to put myself on an incline so I wasn’t flat on my back)

2 sets:

  • Planks (30 sec on forearm, 30 sec with straight arms)
  • 12 Lateral Shoulder Raises
  • 10 Front Shoulder Raises

I finished with my physical therapy exercises I hadn’t incorporated and stretched out a bit. I didn’t realize how tight I’ve gotten with fewer workouts so I guess it’s time to start stretching more too.

17 weeks

A few days ago at 17.5 weeks

Working Out While Pregnant

12 May

To be honest, I am still adjusting to the effects being pregnant has on working out. And since my body will be constantly changing I suspect the adjusting will be a continual thing through this pregnancy. The biggest adjustment for me is having to slow down. Today I was winded after a set of twelve rows to tricep kickbacks. I had to take a nap after I mowed the yard (to be fair mowing in the middle of the afternoon heat probably wasn’t my best idea). I don’t like it but it is what it is. All of this is to say, make the adjustments you need to but just keep moving. Staying active is one of the best things you can do for your baby and yourself.

I plan to keep posting workouts and recipes as I have always done. I just ask that all of you non-preggo readers don’t judge ones that seem light or easy. I’ll admit there are days I have probably taken it easier than I need to and there have been more days than I’d like to admit that I’ve given in to some less than healthy cravings. But, I am doing the best I can to both stay in shape and take care of my baby. Honestly, I’m also probably being a little more cautious in some ways (and lenient in others) than needed since it’s my first pregnancy.

Alright, down to the good stuff. Here’s my arm workout from today:

3 sets:

  • 15 push-ups (adapt by dropping to knees if needed)
  • 12 bent over rows to tricep kickbacks
  • 12/arm weighted cross punches (use light weights, control your movement)

3 sets:

  • 15 tricep dips
  • 12 chest presses on BOSU

3 sets:

  • 12 skull crushers
  • 30 sec. straight arm planks

As I’ve said multiple times now, every pregnancy is different. If your doctor has told you not to workout or has given you guidelines, follow them. If your doctor has cleared you to workout (like most of them will and should for healthy pregnancies) then I hope you keep reading and give some of the workouts a try!

And of course… a bump update.

10 weeks and 13 weeks

10 weeks on the left and 13 weeks on the right

Lastly, if you are expecting or know someone who is, don’t forget about the huge For Two Fitness Giveaway going on now and the 25% off discount with code FITANDBUSY!

Spring Time… Tank Top Time!

8 Apr

We have had a very busy couple weeks here! Hubby was gone for two weeks and then for Easter I met him and we drove to South Carolina to celebrate with some friends. It was a lot of fun but the past couple days have been catching up on house work and trying to rest up a bit. I leave again this weekend for a girls’ trip with one of my best friends (this time hubby will be the one stuck at home). Between all the traveling, house prep and training it hasn’t left time for much else!

Lately I’ve really enjoyed arm workouts. Don’t get me wrong, I still LOVE a killer leg workout and try to work in legs at least 3 times a week per my coach, but it’s probably a good change.

In the spirit of this new found appreciation, I figured I would post an at home tricep workout from a few months ago.

10 walk out tricep push-ups (elbows in at your sides instead of wide)

3 sets:

  • 12 dumbbell chest press
  • 15 BOSU tricep dips
  • 20 BOSU crunches

3 sets:

  • 20 overhead tricep extensions
  • 12 BOSU push ups

3 sets:

  • 12/arm tricep kickbacks
  • 20 v-ups
Building those arms

Building those arms

I hope you all are having an awesome week so far, we’re over halfway to the weekend! Do you have a favorite body part to train?

Encouragement

13 Feb

Yesterday I wasn’t able to get to the gym in the morning so had to go last night. I really prefer getting there in the morning but at least this way I wasn’t as worried about time constraints. I got in a great back and biceps workout plus my cardio. When I was on the treadmill I was next to a girl who was KILLING IT. She was totally in the zone and doing her thing and, heck, she was motivating me! I saw her later and told her she was doing great; this girl’s whole face lit up. I think I’m going to make it a goal to compliment/encourage someone every time I’m at the gym. There’s so much negativity and competition in the world, the gym should be at least one place we all encourage each other.

encourage-one-another1

Here’s the bicep and back workout… the hamstring curls are part of my physical therapy so you could always add in different exercises. I’ve been timing my rests and definitely getting through workouts quicker. Plus, I feel like I get a much better workout!

3 min. rotating planks (30 sec center, 30 sec each side)

3 sets:

  • 20, 12, 8 Bicep Curls
  • 12 Lat Pull Downs

3 sets:

  • 12 TRX rows
  • Physical therapy back exercise

3 sets:

  • 12 Incline bicep curls
  • 12 Cable Rows

3 sets:

  • 12 Reverse Fly

20 Balance ball hamstring curls

20 Crunches

1 min plank

As for my competition update, I’ve had a few hiccups with the diet but all in all I’m doing well. I do mean hiccups! I haven’t had any cheat meals but sometimes I have to settle for a protein shake or bar and get off on my timing etc. during the day. I’m getting better though and I’m confident moving into this week that I’ll be even more consistent.

Don’t Forget the Biceps

21 Jan

Yesterday was another great day. Had coffee with a friend, went to physical therapy and cleaned downstairs (upstairs is scheduled for tomorrow). Plus I had a great biceps and back workout that I am definitely feeling today. I increased my weight on the biceps and did a few other exercises I haven’t done in some time.

Biceps and Back Workout:

3 x 12

  • TRX rows
  • Bicep curls

3 x 12

  • Lat Pull-downs

3 x 12

  • ┬áCable rows

3 x 12

  • Incline bicep curls

3 x 8

  • Assisted pull-ups

I admit when I was at the gym there was another girl there (also lifting arms) and I noticed I was mentally comparing myself to her. As usual, in my head, she was winning. When I got home I came across this picture posted from Oxygen, it was too perfect to not share. Excellent reminder that you are your fiercest competition.

oxygen

Tank Top Triceps

19 Jan

I hope some of you got to enjoy today to celebrate Martin Luther King Jr. One of my favorite MLK quotes (especially as it applies to fitness) is, “If you can’t fly then run, If you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.” It’s so applicable to really any obstacle or goal you may be facing! Aside from the fact that in comparison with his goals and obstacles… I really have no excuses.

MLK quoteAnyway, I worked today so took the day off from the gym but I had a great arm workout yesterday I wanted to share. Really hits triceps and make sure to only rest about 45-60 sec between super/great sets. The workout took me 28 min, almost exactly.

3 x 12

  • Tricep push-ups on BOSU
  • Dumbbell row to tricep kickback
  • Chest Press

3 x

  • 20 Skull crushers
  • 15 Tricep dips

1 x 20

Then I finished with my core physical therapy exercises. Hope you all have an awesome week!