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LiveXFit: Shoulder & Cardio Workout

If you’ve worked out with Steve before, you might have heard him say this is going to be a “Scardio” workout. What he means is, this is going to be a strength + cardio workout, so prepare to pour sweat! Well, this is one of those workouts! Truth is, all of our workouts on the LiveXFit shows are scardio workouts. Here’s a good example how a shoulder workout can take your breath away! Give it a try:

5 Snatches Right
15 Push Press
5 Snatches Left
15 Ladder Press
5 Snatches Right
15 Lateral Raises
5 Snatches Left

Repeat 3-5 times OR start with 20 reps of the strength moves, and drop 5 reps each round (20, 15, 10 & 5). If you go down in reps, you might want to try to go UP in weight. Pick a heavy weight or you won’t get all the goody out of this workout! Let me know what you think! 🙂

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WESTER WORKOUT: The Full Body Dumbbell Workout

As many of you probably already know, I picking workouts based on some of YOUR suggestions. Each week I choose a new person to create a workout for. CLICK HERE to submit your ideas.

Natalie WesterThis week I chose the CleanEatingTeen, Natalie Wester. She wrote: “I usually do not have access to a gym so I work out at home. I LOVE using DUMBBELLS and BODYWEIGHT! My favorite types of workouts are those lasting about 45 minuets, are super challenging, specialized to gain muscular strength and tone, and incorporates bursts of HIIT of Plyometrics. I love a good sweat session, and that great feeling of afterburn. :) “

Connect with Natalie Wester:

Follow Natalie on Twitter
Like Natalie on Facebook
Read Natalie’s Blog

The Wester Workout

DW Wester WorkoutNatalie, here is a full body dumbbell workout designed to be done at a high intensity, and at fast pace, to burn fat while sculpting muscle. Click on the links to view video demonstrations if needed. Do the following exercises for 45 seconds ON, and 15 seconds OFF  (rest).

Dumbbell Sumo Squat (heavy)
Dumbbell Push-press (heavy)
Dumbbell Alternating Reverse Lunge (moderate)
Dumbbell Snatch* (moderate)
Dumbbell Crunch And Punch (light)
Dumbbell Incline Chest Press (moderate)
Dumbbell Bent Over Row (moderate)
Mountain Climbers

Repeat 4 Times. Rest no more than 60 seconds between each round. 

*Switch arms each round when doing the snatches.

Bootylicious Leg & Glute Conditioning Circuit

I put in a new circuit in my leg workout and really loved (hated) it, so I’m sharing!
This workout works the glutes, hamstrings, core, quads, inner thigh and shoulders.

How to do a Thruster: Before you get started, you need to know how to do a thruster. Start standing, with feet shoulder width a part. Squat to the floor (go as deep as you safely can) and squat back up to a standing positoin and complete the final movement with a shoulder press, extending arms completely out before returning to the racked (beginning) position.

Bootylicious Lower Body Conditioning Circuit

My FitFluential pal, Jess (AKA: Blonde Ponytail) demos a great overhead walking lunge! Rock on girlfriend!

15 DEEP Thrusters, see photo below
(20lb Dumbbells)

30 Overhead Walking Lunges
(15lb Dumbbells)

15 Straight Leg Deadlifts
(30-35lb dumbbells)

Do 3-4 Times, resting only after each full circuit.

After I completed this circuit, I finished with some machines, which I posted below. 🙂

Traditional Strength Segment
(3-4 Sets of Each)

18 Leg Extensions (80lbs)
18 Prone Leg Curl (60lbs)
18 Seated Leg Curl (80lbs)

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