5x5x5 Workout

We did this workout last Friday and I can honestly tell you that it kicked my butt! My heart rate was elevated through the entire workout and I had sweat dripping off my nose! My abs were still sore from both Monday and Wednesdays workout so Up and Downs and Overhead Toe Touch combo about killed me! At the end, I felt like 5 minutes would never end!

BUT, these are the kind of workouts that I love. The ones that push me to the limit and make me dig deep and force myself to push through to the end.

What kind of workouts do you like?? Post below and we will try some out to share with you!

Give this workout a try and come back and let us know how much you loved/hated it! 😉

5x5x5 Workout

 

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Barbell Complex Workout

Looking for a total body workout that boots the metabolism?!! Try this one one for size!! Barbell Complex with whatever weight barbell you choose. First round you do 5 reps of each, second round 9 reps and last round of 12. Rest about 30 -60 seconds in between. Could even add on 15 reps to the end if you you want more of a challenge! 

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I felt this wasn’t too bad today. Mainly it was my forearms that were struggling to hold onto the 45# bar, but the weight wasn’t bad nor was my breathing. Next time we do it, I think we will start at 9, then 12, then 15 and see how that feels! We did end up adding some finishers at the end though, which helped get the heart rate up!

BB Complex

Give it a try and come back and let us know how you did! 

Getting Rid of Dreaded Belly Fat!

how-to-lose-belly-fatThe dreaded belly fat! It seems so much easier to lose weight anywhere else when compared to losing the belly fat. However it does not have to be that way!

There are a lot of mistakes that are made when people are trying to get rid of belly fat. Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.

Here are some simple tips for being successful. These will get rid of belly fat and will also give you a super great workout.

 

#1 – Exercise with a lot of intensity!

Your workouts must be intense if you want to get rid of the belly fat. If you train with intensity you will elevate your metabolism and you will be burning calories even after you are done with the workout. The trick to losing belly fat is to have more muscle mass and burn more calories. Here is a great example of interval, “metabolic strength training”.

20 lunges

10 overhead squat presses

10 pushups

Try doing this for as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to. This will surely rev up that metabolism and get your heart pumping!

#2 – Do interval training after circuit training.

Interval training is by far the best method to get rid get of belly fat utilize your time. It is more effective, more engaging and a whole lot quicker to do. If you would like faster results and a better metabolic result then interval based cardio is the way for you.

Intervals are done by doing high intensity followed by low intensity and repeating. Push yourself out of your comfort zone, to get the most out of a workout like this.

#3 – Combine your interval training, Cardio and weight training into one for a  shorter period of time. 

You can do squats, jump rope, sprints, push ups or whatever you wish!

Example:

20 Jumping Jacks

10 Squat Thrusts

20 Squats

10 Mt Climbers

I recommend finding a min of 4 exercises and a max of 8 so as not to get bored and add weights. You can also do these timed, such as 3o seconds of work and 10 seconds of rest for up to 10 minutes. Great metabolic booster workout!

Now go burn some belly fat!

How To Acheive Those Strong Sexy Triceps

kickbackI get the same question from my female clients, “how can I get rid of this flabby skin that hangs under my arm?” While spot reducing is not possible, using these exercises will help to tone or build the muscle and reduce fat. I put together some of my favorite tricep exercises that will help you get those strong sexy arms you have always wanted!

Make sure you are performing 3 strength training workouts per week. You should add 2-3 of these tricep exercises per week to your strength training workout. Perform 3 sets of 10-12 repetitions for each exercise you choose.

  1. Dips – When doing dips, make sure to keep your elbows tucked in and keep your body as close to the bench as possible. Lower your body down slowly.

  2. Dumbell Kickbacks – Again, keep your arm tucked close to your body and position your elbow a little higher than your shoulder. Make sure not to move the upper part of your arm.

  3. Standing Cable Tricep Pulldown -Use slow, controlled movements and keep your back straight. Squeeze the triceps at the bottom part of the movement.

  4. Overhead Dumbell Extension -Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top.

  5. Lying Tricep Extension-Use slow and controlled movements and keep your elbows in.

Make sure that intervals and good nutrition are included your fitness routine. These are equally important and will aid in fat loss, therefore helping you to achieve those sexy triceps.

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