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Quick & Easy Arm Workout

Quick Arm WorkoutI was on vacation this weekend and did this quick arm workout in the hotel gym. It really firmed me up quick. It didn’t take too much time, but because there was no rest, it was GREAT!

Quick & Easy Arm Workout

12 Shoulder Press
12 Hammer Curls
12 Overhead Tricep Extension
12 Lateral Raises
X 5 – NO REST

Short & Sweet (and Seriously Effective) Shoulder Workout

Even if you don’t have a lot of time, you can give the time you have your very best! If you want a great pump but you are short on time, here is a great shoulder workout that is short and sweet – but potent!

Trainer Notes: NO rest between paired up exercises. Click on the exercise to see video instruction.

5 Give it Your BestSuper Sets:
Shoulder Press with Lateral Raises

Shoulder Press 15lb  + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 25lb + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 15lb + 10 5lb Lateral Raises

5 Super Sets
Arnold Presses with Bent-Over Rear Delt

Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 20lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise

4 Sets of Upright Row 
45lb Bar x 12
(Add weight each set)

If you limit your rest and have a good spotter, this workout should tear your shoulders up (in a good way I mean!) lol
Have a good workout!!

Sweat & Tone! Awesome Shoulder Workout

Shoulder WorkoutThis was my workout yesterday. This is not a bodybuilder workout where you isolate muscles and rest in between exercises. Prepare to SWEAT! I was dripping wet and out of breath practically the whole time. I’m sharing the weight I did so you can get a feel for the right resistance for you. 🙂 Have fun!

Click on the links to see video instruction if you are unfamiliar with an exercise.

#1 SET (5 Sets)
10-12 Heavy Push Presses and Split Jerks
#1: 45lb Bar Standing Military Press
#2: 55lbs Push Press
#3: 65lb Push Press
#4: 75lb Split Jerk
#5 85lb Split Jerk
TIP: Rest between sets so you can lift heavy. Not TOO much rest though. 🙂

#2 SUPER SET
10 25lb Snatches (10 Left & 10 Right)
10 Alternating Shoulder Press (ladders) with 8-10lb dumbbells (10 each arm/20 total)
TIP: no rest between exercise. Rest AFTER both exercises are complete back to back.

#3 SUPER SET
10 45lb Bar Moderate Military or Push Press
10 8lb Dumbbell Alternating Shoulder Press (Fast ladder press – 10 each arm/20 total)
10 5lb Dumbbell Lateral Raises
TIP: On ladders, one hand should be going down WHILE the other is going up to keep BOTH arms moving. Otherwise one arm gets rest while the other arm works. This super set is about wearing them out.) NO REST until all 3 exercises are complete. Short rest between super sets.

#4 SUPER SET
12 Face Pulls with Rope
12 Rear Delt Raises

Let me know how you do!! 🙂

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! 🙂

Full Body Toning Workout

Looking for a fast and super effective workout. Try this circuit out. You can do it alone for a quick full body workout, or add it to your shoulder workout for even more awesome muscle burning fun!

10 Mountain Climbers
10 Single Arm Press (one arm only)
10 Swings
10 Snatches
1 Minute of Clean, Squat, Press
Repeat doing the other arm (single arm press)

X 3 (6 rounds total)

Rest only after one full round (after completing one round on each side). Rest for no longer than 60 seconds.

This is one of 4 workouts we did on LiveXFit, Episode 27. Come join us on LiveXFit cross training show on www.LiveExercise.com for more great workouts!!

BE SURE TO SUBSCRIBE FOR MORE! – & PIN THIS WORKOUT SO YOU CAN FIND IT EASILY! 🙂
I also post these workouts on instagram too! http://www.instagram.com/bonniepfiester !

Fat Burning Bikini Workout

snatch overhead lunge

This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.

#1 COUPLET 
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest

#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest

#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds

#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest

#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS   or PLATES)
60 Seconds Rest

Complete 3 Rounds

Bikini Body Workout

Mass SuitWhat makes a bikini body? A flat tummy, sculpted shoulders and nice buns! With that in mind, here’s a workout Steve and I designed for the MASS SUIT to burn calories and tone all the important bikini body parts – all in one pretty simple workout. You can also do this workout with bands or dumbbells. Granted, there is NO WAY it will be as intense as it was with the MASS SUIT (OMG!), but it will still be a killer workout.

One thing that makes this workout challenging is because it uses compound movements. Meaning, you are doing a lower body exercise AND an upper body exercise at the same time. To make things even more intense, you are not taking any rest between exercises to maximize calorie burn. The good news is, you get twice the workout in half the time! Yahoooo!!

The MASS SUIT kicked my butt and really challenged my core. I was out of breath in half the time of doing traditional training – and I have to admit I was challenged at only 10 reps in! ha! Here’s the workout video to follow along with, as well as the matching written workout!

MASS SUIT BIKINI BODY WORKOUT

10 Jumping Jacks
20 Stepback Lunges with Lateral Raises

10 Jumping Jacks
20 Forward Lunges with Lateral Raises

10 Jumping Jacks
20 Diagonal Lunge

X 3 Rounds

10 Stepback Lunges with Lateral Raises RIGHT
10 Stepback Lunges with Lateral Raises LEFT
10 Forward Lunges with Adduction RIGHT
10 Forward Lunges with Adduction LEFT
10 Diagonal Lunges RIGHT
10 Diagonal Lunges LEFT

Upper Body Fat Burning Workout

It’s time to climb the walls! This workout is all about wearing out the upper body. But before you get started, if you’ve never done wall-ups before, give them a try first! Take a few practice runs and then get ready to WORK! Watch this video demonstration.

lateral raisesUPPER BODY CONDITIONING WORKOUT

30 Wall Ups

10 Seated Dumbbell Press (or barbell)
10 Lateral Raises (dumbbells or bands)
10 Push Ups

30 Mountain Climbers

X 3

Time the whole workout for added intensity!

 

The Shoulder Shake-Up Workout

Post is sponsored by FitFluential LLC on behalf of Cory Vines.

shoulder shake-up workout NOTE: Click on the exercise to view video instruction.

1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows

2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)

Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2

3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)

3 x 15 Dumbbell Rear Delts

I’M STAYING COOL IN CORY VINES

CORY VINES I’m wore my brand new Cory Vines racerback tank yesterday and loved it. It’s super soft, light, extremely breathable and has moisture wicking technology that allows sweat to evaporate quickly. It fit really nicely (somewhat fitted in the chest area, with a nice bit of light stretch), but a little looser through the waist so I’m not suffocating or feeling like every fat roll is showing through. Best yet, it’s not expensive! Get this tank.

Butt & Delt Live X Power Blitz

How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.

butt and shoulder workout

Tools: Dumbbell or Kettlebell

Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!! 🙂

This is what it looks like on paper…

RIGHT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press

LEFT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press

3 ROUNDS
(6 total rounds, 3 on each side)

WORKOUT WITH ME!

This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!

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