Tag Archives: female arm workout

Orange Pork

31 Jul

Apparently this has been sitting in my drafts since Thursday… oops!

Yesterday (Wednesday) was busy, but a good busy. My house is finally put back together since we got home from Italy, I got a chance to have lunch with a friend I hadn’t seen in awhile and I made a new recipe for dinner– I’ll post it at the end.

Before all that I got my morning workout in with one of my other friends. I used to dislike working out with people but lately I’ve found it helps motivate me a little more and holds me accountable. Plus it’s a great way to be able to catch up and not just go get food or drinks (though I like doing that too).

I started with 20 min of cardio for the first time in awhile! And then we did arms and back.

3 sets of each superset:
20 Walking planks on BOSU
12 TRX rows

12 Curls
12 TRX push ups (20 on the last set)
15 Tricep dips

12 Machine rows
12 Lat pull downs

I have a long day at work today with a meeting before and after my shift so today will be a rest day.

Oldie but goodie

Oldie but goodie

Last night’s dinner was a new pork recipe…

1 C orange juice
1 tbs gluten free soy sauce
3 garlic cloves- minced
1/2 red bell pepper- chopped
1/2 onion- chopped
1/2 tsp thyme
1/2 tsp ground ginger
Salt and pepper to taste

Combine all ingredients except salt and pepper in sauce pan. Bring to boil until reduced by 1/4-1/2 and then reduce to simmer.

Season pork with salt and pepper. Heat oil in a second pan and sear pork on each side. Cook pork approx. 5-7 min longer (until almost cooked through). Transfer pork into sauce pan to finish cooking.

Cook until pork is cooked through and sauce has been reduced to a glaze.

Enjoy!

Choose your Hard

9 Jan

In case you were worried I was getting away from the fitness focus of this blog… don’t be 🙂 Writing about workouts and recipes etc. keeps me accountable so, while a few posts may be more related to life in general, moving forward this will still very much be a fitness and health blog.

In that spirit, here’s my arm workout from today:

Focused Warm-up:

  • 2 min rotation plank
  • Mountain climbers
  • Push-ups

2 sets of 12, 1 set of 20 with lighter weight:

  • Curls
  • Lat pulls
  • Row

3 sets of 12:

  • Deadlift to upright row
  • Alternating hammer curls

3 sets of:

  • Hanging leg raises- 15
  • TRX push-ups- 10
  • Squat with ball toss- 20 (I only did 2 sets with the squats)

Skull crushers, 3 x 12

3 sets of:

  • Tricep pull downs x 12
  • Cable curls x8

As a side note, if you’ve never used TRX straps I definitely recommend you start using them in your workouts! Great way to use body resistance and increase difficulty.

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