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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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15 Exercises That Fight Arm Flab

tricep flabI recently had a question from one of my facebook friends about firming up her arms. No one likes giggly arms, and since her question was a popular one, I thought I’d answer it publicly here in my blog. Here was her question. 🙂

QUESTION: I would like definition on my triceps. I think they look a little chubby. Help. – Vali Villa

ANSWER: Vali, believe it or not, diet and cardio can help a ton. Sometimes flabby triceps are not about needing more muscle, but less fat around the muscle. I’d ramp up cardio & reduce calories to lean out, & crank up my tricep exercises, like the ones listed below. Choose 3-4 exercises and complete 3-4 sets of 12 reps each OR do 30 seconds on and 30 seconds rest for even more intensity.

tricep workoutMany times women aren’t lifting enough weight to really change the muscle. You want to make sure you are CHALLENGING the muscle enough to CHANGE the muscle. The weight should be tough enough that you can’t wait to reach 12 reps or 30 seconds – and you may even need someone to help you on the last couple of reps.

The combination of firming up and losing overall body fat should do the trick!

10 Triceps Strengthening Exercises to Fight the FLAB

  1. Triceps-workout-womenTriceps Dip* (guys)
  2. Straight Leg Triceps Dips* (girls)
  3. Triceps Bench Press*
  4. Prone Tricep Extension* (AKA: Nose Breakers)
  5. Dumbbell Pullover*
  6. Overhead Triceps Extension
  7. Seated French Press*
  8. Triceps Kickback*
  9. Cable Triceps Pushdown*
  10. Cable Kneeling Extension*

5 Conditioning Exercises to Fight FAT & Tone the Arms

  1. Close Grip Push-up
  2. Diamond Push-up
  3. Stabilizer Push-up*
  4. Mountain Climber*
  5. Squat Thrust

* These are the ones I personally use the most.

Quickie Arm-Firming Workout

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