My New Favorite Arm Workout!!

I wanted to share this awesome arm workout I just found and started! So far I’m loving it and really recommend it!

Its from Chrissa Physical Kitchness. If you haven’t checked out her blog than you need to NOW! There is a killer Pomegranate Brussels Sprouts Salad with Paleo Poppyseed Dressing recipe that I cannot wait to try!

 

For this workout I like to use 15lbs dumbbells and do 25 reps for each workout then do one or two more sets! The beauty of weights is that you can use heavy weights or heck cans out of your pantry! If you are a beginner start with maybe 8-10 reps and lighter weights. ALL images are ©Physical Kitchness

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Favorite Arm Workouts {from Pinterest}

Happy Good Morning friends! Who’s ready for a workout?! If you’re like me and like to scroll through Pinterests fitness boards, then you know there are a TON of workouts for every fitness level and every fitness interest!

Here are a few of my favorite arm workouts! I always seem to go back to these or try to pin over and over 🙂

Always remember:

  • Push your body, but know your boundaries make sure all workouts are being done safely.
  • Increase or decrease the weight based on you fitness level
  • Increase or decrease reps to fit your fitness level

This workout is my absolute favorite arm workout, its super quick but you will feel the BURN! Pop in some earbuds and play your favorite mix and you’re good to go!

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This is a great video workout!

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Click here for the awesome video workout!

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Love this one during commercial breaks 🙂

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This is a great workout if you have a little bit more time to devote!

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One of my favorite things about arm workouts is that you can do them any where at any time {unless we’re talking power lifting…but thats an entirely different thing!!} Seriously though, you can get a good workout in during your favorite tv show. Happy workout!

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Glute Activation Workout {with resistance bands}

Happy Good Morning! Who’s ready for some workout gear talk? Victorem mini loop resistance bands are my most recent obsession!
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These small but mighty little bad girls have a ton of different uses but one thing that I love to use them for is glute activation {basically warming up those butt muscles so you get the best workout and get that booty pop we all want!}
Quick Glute Activation Workout:
Place mini resistance band around your calves or right above your knees. I like to use the medium or heavy. Lets be real this workout BURNS and you don’t have to use resistance if you don’t want to.
25 Donkey Kicks {per leg}
  • Start on hands and knees
  • Flex right foot and press it up towards the ceiling or sky.
  • Squeeze Glutes
  • Lower the knee without touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

25 Fire Hydrants {per leg}

  • Start on hands and knees
  • Raise your right thigh out to the side, keeping the hips still.
  • Squeeze Glutes
  • Lower your thigh with out touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

25 Leg Extension {per leg}

  • Start on hands and knees
  • Flex right foot and press out straight behind you at hip level.
  • Pulse leg towards the ceiling or sky
  • Squeeze Glutes
  • Lower the knee without touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

You should will be BURNING by the end of this workout. I SWEAR I see after only a week!

In my opinion this is a great workout on its own, it doesn’t have to be a pre workout. You could easily to 2-3 more sets and a have ridiculous amount of muscle burn…you know that hurts so good burn…my fave!

I love doing these workouts in the morning, it gives a wonderful boost to the start of the day!

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“Jump” Start your Cardio with TKO Sports

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Happy Good Morning! Who’s ready for some workout gear talk? When I was a kid I LOVED to jump rope at recess. There was just something so fun about it and as a kid I never seemed to get tired! Somewhere over time I guess I thought too old for it. Then about a year ago my twins each got a jump rope as a prize from a carnival type game. They were so excited and I have to admit I was too. They of course asked mommy to show them how it done….Oh my gosh I REMEMBERED jumping rope is SO MUCH FUN! Why did I stop having jump rope fun!?! Whoa rabbit trail…the point is I was beyond thrilled about getting a new adult sized jump EEKKK!

About TKO Sports “At TKO Sports Group USA Limited, we are committed to building a company that inspires the design of innovative products in the promotion of wellness and healthy living. Whatever It Takes is not just a tag line, it’s our lifestyle.”

I love my TKO Soft-Grip Jump Rope in Plum + Cherry {my absolute favorite color combo!!!}

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When my TKO Soft-Grip Jump Rope arrived I was SO excited and I’ve got to tell you it does NOT disappoint!  This rope is AWESOME and was specifically built for speed making it be a fantastic and fun way get my cardio in.

This jump rope is extremely light and the grips are super comfortable and easy to grip. I did have a little bit of a learning curve while holding the rope…so I haven’t really used a jump rope from the century, did you no long have grip the handles as tight a physically possible?! {gotta love those 80’s PE jump ropes 😉 } I quickly realized keeping my grip light made easier and way more fun!

I have had so much fun with this I started searching for jump rope workouts on pinterest! Here is the one I have so far liked the best because you can do which ever jumping style you prefer! I HIGHLY recommend having a bottle of water or two around during this workout!

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I think I will be creating one in the near future!

So let me ask you, do you remember ways to jump rope?

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There are so many fun ways to use a jump rope like…

  • Basic Jump
  • Reverse Jump
  • Criss-Cross
  • One-Foot Jumps
  • Double unders
  • Agility drills

Something I really love about having a jump rope in my daily fitness routine is the ability to be creative…if you can think of it you can do it!

Why use a jump rope?

  • It’s portable! A jump rope can be taken and used pretty much any where. I like to take mine with me and jump rope while by boys are in tae kwon do!
  • In just 15 minutes you can burn 170 calories! WHAT?!!? yes!
  • Perfect for cardio and HIIT {High intensity interval training} at home. I actually love using my jump rope during the commercial brakes of my favorite shows!
  • You can get in some awesome family time…well at least we did by having fun jump rope challenges!
  • Helps with build stamina…seriously. The first time I used my jump rope I felt exhausted after just a few minutes, but with in just days I was able to easily jump rope for 15 minutes!
  • It’s probably the most inexpensive piece of exercise equipment you will find.

Perks of the TKO Soft-Grip Jump Rope

  • Lightweight
  • 9 feet smooth PVC rope
  • Non-Slip Soft Grip Handle
  • Smooth Swivel Design for Agility Training
  • Fun colors to choose from

If you have read this and are thinking about going out and getting a jump rope so you can have as much fun as me I highly recommend giving this one a try!

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10 Day Ab Challenge {with printable}

Happy Good Morning! Who’s ready for a Ab challenge?
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DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
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  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
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  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
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  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
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  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
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  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

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Women’s Best Bday sale has ended

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Hey friends I just wanted to let you know that the Birthday Celebration at Women’s Best has now ended! I hope everyone who wanted to was able to take advantage of the same and got some great stuff!! If you didn’t they always have great and often sales! Also, keep an eye out for my Women’s Best Haul next weekend {or once everything has arrived}

I stocked up on a bunch of powders, snacks and blender cups! I cannot wait to share and see some awesome results!

Alrighty now I’m off to the gym with my hubby! Have Thursday, may your workouts kick your butt so you crush your goals!

Image result for womens best logoBe sure to connect with Women’s Best on Instagram

 

Happy Birthday Women’s Best!!

Happy Birthday Womens best! To celebrate their birthday WOMENSBEST.com is having a HUGE sale…everything is up to 50% off! Head over and stock up or give some of their great products a try! I may or may not have placed three orders! Below are some of my faves!

HURRY the sale ends 8/23

Slim Body Shake

SLIM BODY SHAKE

Best-selling meal replacement shake for weight loss.


Amino & Energy

AMINO & ENERGY

2-in-1 formula. Muscle support & energy. Anytime and anywhere.


Fit Whey Protein - 2.2lb

FIT WHEY PROTEIN – 2.2LB

100% Premium Whey Protein for optimal muscle growth.


Be sure to connect with Women’s Best on Instagram

@womensbest