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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

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!

 

Upper Body Partner Workout

PlankIf I told you to do 10 push-ups, 10 push-presses and 10 Dips, you probably would go at a comfortable pace. BUT, if I told you to do 10 push-ups, 10 push-presses and 10 Dips while I waited for you in plank position (and I couldn’t rest until you were done), you’d probably be more motivated to pick up the pace so you could give me some relief. This is the idea behind partner workouts like this.

Accountability increases intensity. If I can’t rest until my partner is finished, my partner is a lot more motivated to perform the exercises as quickly as possible. It’s one thing to slack, and punish yourself, but it’s totally a different animal to slack and punish someone else. This is why I do a lot of partner type exercises in BCx Boot Camp because it makes everyone work harder and faster.

The Workout

DW UPPER BODY PARTNER WORKOUT

Here is a quick fun circuit you can do with a partner, to boost intensity and results.

Tools Needed:
Dumbbells, Barbell or Sandbag

Exercises in the Workout:
Click on the links to watch video instruction for each exercise
Push-up
Push-press
Dips or Modified Dips
Plank (hands, not elbows)

No rest between rounds – go straight from exercises to plank, and from plank to exercises. Time yourself to add even more intensity and accountability.

Flabby Arm Fighting Upper Body Workout

Get Your Upper Body Sweat-Fest on with Alex!

Alex CartwrightThis week’s Designer Whey workout is dedicated to country music singer, and song-writer, Alex Cartwright. Alex requested a new upper body cardio routine, as opposed to weight lifting routines. As Alex said, the upper body tends to get left out – especially for those who don’t have a lot of equipment to work with. Why? Because it’s challenging to work your upper body without weights – challenging, but not impossible. You just have to be more creative. That’s where I come in!

♪♬♪♫ Well Alex, (said in my best twangy voice possible) I whipped up a nice batch of southern-fried bodyweight exercises for ya that will make you hotter than a goat’s butt in a pepper patch – designed to tone up those guitar-strumming Crazy Arms, get your Achy Breaky Heart rate up , and make your fat burn like a Ring of Fire! Jump Right In and get this Done!  When you’re finished you’ll be happier than a tornado in a trailer park and purty as a spotted horse in a daisy pasture! So, pull out those sleeveless tops and do this workout often so you can Get Your Shine On every time you hit that stage!  ♪♬♪♫ (sorry, I’m a southern girl myself and I couldn’t resist!)

Tools: All you need is a sturdy wall or door, jump rope, pull-up bar or bands for pulldowns. (I do assisted pull ups using one black Bodylastics band looped over attached to one handle for my right foot. Click here to see various modifications for pull ups)

ALEX Upper body cardioUpper Body Strength & Cardio Workout

Click on the links to see video demonstration of each exercise.

• 100 Jumping Jacks
• 10 Burpees
• 15 Push-up
• 20 Tricep Dips
• 100 Jump Rope
• 10 Pull-ups (or pull downs)
• 15 Wall-Ups
• 20 Sit-ups
• 100-Second Plank (1 min, 40 sec)

Repeat 3 Rounds

It took me 8 minutes & 40 seconds to go through one round, so if you can do the whole workout in about 30 minutes you are rocking! Beginners should get it done in 40-45 minutes. 

Do ALEX twice a week, as your upper body workout in your full body toning routine.

calendarSAMPLE WORKOUT SCHEDULE:
Monday: ALEX Upper Body
Tuesday: Lower Body
Wednesday: Cardio & Abs
Thursday: ALEX Upper Body
Friday: Lower Body
Weekends: Off or more cardio 🙂

Training Tip: Give your body at least 24 hours rest before working the same body part – and 48 hours rest when doing intense weight training. 

To learn more about Alex Cartwright and the Back Roads visit:

http://www.alexcartwright.com
http://www.reverbnation.com/alexcartwright
http://www.youtube.com/user/AlexCartwrig…
http://twitter.com/#!/betwitching

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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