Bench & DB Upper Body Workout

bench and dumbbell workout

Hi guys!!! I just did this workout at home and it kicked my butt!!

Here is the low down:

I used 20 lb weights for everything

I used my living room coffee table/bench

I did each set to exhaustion

I rested 1 min to 1:30 between each set

Total time 40 min/3 rounds

Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps

Workout:

1. Alt. Punch (for me each round about 18  total punches)

2. One arm Row (12 to 15 each arm)

3. Chest Press (18 reps)

4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)

5. Dips (15 to 20)

 

I also drank 40 oz of water during this workout and there was lots of grunting!!

Try it and let me know what you think!!

A

 

 

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Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A

Mat and body weight workout

move it

Mat and body weight workout

Alternating lunges in place for 1 min

Plank-one min

Plank jacks or plank scissors-30 seconds

Plank Shoulder slaps-20 total

Bridge for 30/Bridge pulse for 30 immediately after

Bridge-one leg up-15 on each side

Side one arm push-ups-exhaustion on each side

Push-ups-exhaustion

High knees with chop-1 min

Donkey kicks-1 min

Repeat all  3 times!

Should be done in 20 to 30 min depending on fitness level, rest for 10 to 20 sec when needed between exercises.

The more fit you are the less rest you will need.

Move it!

 

A

 

 

November 2013 Upper Body/Core & Cardio Challenge

challenge change you

Hello all! I love fall and I love to exercise! My goal is to get you to also love to exercise. So I made a challenge for November that will give you a taste of my routine. You will get a new upper body and core exercise along with a different cardio challenge every day of the week except for Thursdays and Sundays-those are your rest/off days!

I do a lifting plan similar to this so I modified it for beginners like some of you or if you are further along you will hopefully at least learn some new exercises and above all else, ALL of you, will develop a routine that you can carry through to December and hopefully into 2014…wow, really 2014? That came quick!!! You will be able to do these at home or at the gym.  I will give several options based on fit level and whether you are executing them at the gym or at home.

What you will need for this challenge:

1. Awesome Like Adrienne Nov 2013 Calendar

2. Dumbbells-lighter and heavier weight

***I use anywhere from 7.5 to 20 lb. DB’s***

3. Running or walking shoes

4. Chair or bench at home

5. Mat (or carpet)

I will post on facebook the move for the day so be sure to Like my page at the top right of this page so you can follow along. I will post pics or videos so you know exactly how to do it.

ALA Nov calendar

Hoping you will join my challenge for November and beyond to exercise, eat nutritious foods and honor yourself!!

xoxo-A