Upper Body and Abs

Today I’m working on my back, biceps and obliques as well as some cardio. I have had a lot of people telling me they are not on my level so they do not come and work out. I can help you get on my level, although I do not consider mydelf being in some kind of “level”. All I do is lift weights and I taught myself by researching. Anyone willing to try it will do it. So please I will help you get on my level so you will not have to say that anymore. I am more than willing to help and teach work outs that are effective and work for me and will work for you. Here is today’s work out, it’s a mix of Bella Falconi’s routine.

1. Lat Pulldowns 3 x 12. This is for the ladies who are always complaining about their back fat. Do this and you’re good.
2. Seated Cable Row 3 x 12 for your back as well.

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3. Back hyper extensions 3 x 12. You want a strong lower back. Do this.

4. Seated or Incline dumbbell biceps curl 3 x 12

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This picture for incline but you can do either.
5. Preacher curl 3 x 12

6. Hammer Curl 3 x 12. What the name implies do it like your arm is a hammer.

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7. Biceps spider curl 3 x 12.

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8. Obliques on Cable 3 x 12. One of my favorite!

9. Plank on toes and elbows for 4 mins.
10. Hanging Leg Raise 3 x 12 and this is another one of my favorites.

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Lastly I do a 25 min HIIT on thr elliptical

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Happy Monday and let me know if you want to work out with me. I’ll get you on my level. No excuses!!

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Triceps/cardio/shoulders

Today’s work out of the day consists of working out upper body. These work outs are easy to do and don’t reallt require a spotter.
1) Tricep Kickbacks 3 x 12

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2) Triceps Cable Pressdown 3 x 12

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Make sure to keep your elbows in with this one. Inside but don’t use your body to help only your triceps.

3) Tricep Dips 4 x 10

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4) Lying Barbell Tricep Extensions 3 x 12

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With this work out you can choose to use a barbell but you can also use dumbbells if it’s easier.
5) Push-ups 3 x 15

These are pretty self explanatory, if regular push ups are too hard you can do push ups with your knees on the floor.

6) Arnold Press 3 x 12
This is one of my favorites. These are a little hard to get so I posted a video.

Lastly do a 45 min incline on treadmill at 21 incline and 3 mph.

Enjoy! And remember these are Bella Falconi’s routine I just changed a few work outs.

Legs and booty!!

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Some today’s work outs that I got from @bellafalconi_fitness #bellafalconi and HIIT stairmaster.
1) Glute Bridge 4 sets of 20. For your booty and hamstrings
2) Step up with dumbbells 4 x 15 on each leg this works your whole lower body and core. Quads, glutes, quads, and calves you name it.
3) Wide Squat with Barbell 4 x 15 works glutes, thighs, and core.
4) Good Mornings 4 x 20 (start with no weight if youre a beginner. This works your hamstrings and lower back. Try em out!

If you don’t usually do the stairmaster like me start off with less intensity for the HIIT stairmaster I went up to speed 16 and almost fell so I suggest gradually going up. Go from 5 to 7, 8, 9, max 10. That’s what I did. I went by this picture.

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