Tricep Tuesday

Its tricep Tuesday!  Springtime means short sleeves and tank tops.   Try these moves to help you sculpt sexy upper arms.

1. Skull crushers!

Lay on you back with bent knees and feet flat on the floor.  Grab a weight or kettlbell and hold it with both hands above your chest.  Bend your elbows and lower the weight towards your forehead.   Then straighten your elbows, lifting the weight towards the ceiling.  Keep your elbows pressing towards each other.  Try 10 reps.

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2. Tricep dips

Start in a seated position with legs extended, or modify with bent knees and feet flat on the floor.  Place hands behind you about 6-8 inches from your glutes.  Press into the ground with hands and feet, lifting your hips a few inches off the floor.  Keeping your hips lifted, bend your elbows lowering yourself towards the floor.  Straighten elbows.  Try 10 reps.

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3. Diamond push ups

Start in tabletop with knees under hips and hands under shoulders.  Move your hands together under your chest into a diamond shape with pointer fingers and thumbs touching.  Lift your hips toward the ceiling and step your feet wide.  You can also drop to your knees, but keep them wide apart.  Bend elbows and lower the crown of your head towards your diamond hands.  Lengthen elbows.  Try 10 push ups.

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4. Tricep side push ups

Lay on your left side with knees slightly bent, wrap your left arm around your waist in front, and place your right flat on the floor in front of your chest.  Press your right hand into the floor, straighten your elbow and lift your upper body.  Bend your elbow and lower yourself to the floor.  Try 10 each side.

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Work hard.  Stay strong.

Spiderman Pushups

The Spartan Race does a challenge each month, and this month it’s pushups!  I’m currently finishing the March challenge of 30 squats for 30 days.  I’ve added the April 30 pushups for 30 days onto this.  So today’s move of the day is Spiderman pushups!

Lay on your stomach and place your hands next to your shoulders.  Tuck your toes under and push yourself up into a high plank.  You can lower your knees to the ground if needed.

Bend your elbows and lower your body to the ground.  As you lower, bend your right knee and move it towards your right elbow.  Straighten your elbows and lift yourself up, lengthening  your right leg and placing  your foot (or knee) behind you in plank position.

Repeat on the left.

Keep your elbows close to your sides throughout this exercise.

Try 3 sets of 10.  If you make it, you just completed your first day of the Spartan Race 30 pushups for 30 days challenge!

Work Hard.  Stay Strong.

Weekly Schedule 3/30/14-4/5/14

I can’t believe it’s April already!  This year is flying by.  I know I haven’t been on top of posting my teaching schedule, but I’m trying to get better.  I had a busy few weeks subbing at Yoga Six and Wellbridge, so this week is pretty light.

Monday 3/31/14  Sculpt at Yoga Six 9am-10am

Thursday 4/3/14 Sculpt at Yoga Six 5:15pm-6:15 pm

Saturday 4/5/14 Sculpt at Yoga six 9am-10am

 

Sunday Funday Workout

It’s so beautiful in St. Louis today that I decided to go for a quick run.  Which means about 1 mile of huffing and puffing and thinking I’m going to die, then about 2-3 miles of running/jogging.  And just in case that didn’t wear me out enough, I came up with this circuit workout.

Man, I’m definitely going to sleep good tonight!

10 burpees

10 wide arm push ups

10 power deck squats*

10 v ups

10 jump squats

10 regular push ups

10 Bulgarian split squats each leg

10 hip dips each side

Repeat as many times as you can.  I did 3!

*Power deck squats were my move of the day on 3/10/14.  If you’re not sure what they are, check out my post.

Work Hard.  Stay Strong.

Squats With Kickbacks

Your Monday move of the day is squat with a kickback!

I’m currently doing a squat challenge from the Spartan Race that is 30 squats for 30 days.  So I’m on the lookout for different ways to do squats.  I’ll be posting a few on here.

For today’s move, you’ll start with your feet together and arms down by your sides.  You have the option of holding dumbbells.

Bend you knees and push your hips back into a narrow squat.  You have the option to curl your arms up into a bicep curl.  As you straighten up, lower your arms and kick your right leg back.  Lower your leg, and bend back into your squat.

Remember that your kick doesn’t have to be high.

Work Hard.  Stay Strong.

Wednesday Workout

Just a little workout to get you past the humpday!  I’ve been really into push ups lately, so get ready for jello arms!

1 squat jump and 9 push ups

2 squat jumps and 8 push ups

3 squat jumps and 7 push ups

4 squat jumps and 6 push ups

5 squat jumps and 5 push ups

6 squat jumps and 4 push ups

7 squat jumps and 3 push ups

8 squat jumps and 2 push ups

9 squat jumps and 1 push up

Rest 1 minute then reverse it!

Work Hard.  Stay Strong.

Move of the Day: Power Deck Squat

Check out today’s move of the day!  It targets your abs, butt and legs.  I just did 20.  How many can you do?

Start with your feet hip distance apart.  Then step each foot out to the side 5-6 inches with toes slightly turned out.  Hold a dumbbell or weighted ball in front of your chest.  Bend your knees and lower your hips into a low squat.  Continue lowering your hips until they reach the ground.  Roll backwards, then use the momentum to roll forward and back onto your feet.  Press your feet into the floor and jump up.  Land on both feet with knees bent.

Can’t reach the floor with your hips?  Try this without a weight, and place your hands on the side of your hips to help you gently lower to the ground.

Is the jump too much?  Take it out of the move and either raise your heels, or just straighten your legs.

For more intensity, lift the dumbbell straight up when you jump.

Work Hard.  Stay Strong.

Chocolate PB Bites

I got the idea for this delicious and easy treat on Pinterest.  I had some PB2 in my pantry, and was looking for an easy recipe.  After some tweaking, I made these treats for work.  Everyone loved them.  I’ve made them for friends, family, and my Drills ladies at the gym.  Rave reviews every time.

Coconut oil (melted)

Chocolate PB2

PB2 (optional)

The amount of each ingredient depends on how much you want to make.  The ingredient ratio is 2 Tbsp of Chocolate PB2 (or 1 Tbsp chocolate and 1 Tbsp regular) for each 1 Tbsp of melted coconut oil.

I usually use 6 Tbsp of coconut oil melted in the microwave for about 30 sec.  Then I stir in 12 Tbsp of Chocolate PB2 until smooth.

I line a small container with aluminum foil and pour in the mixture, then place it in the refrigerator.

It takes about 10 minutes to harden.  Then you can cut into pieces and enjoy!

Make sure to keep it refrigerated because it melts easily.

Work Hard.  Stay Strong.

Day 21 Skate For Gold

Team USA Mens’ Hockey semifinal game is on in a few minutes!  Here’s a little skating inspired workout to get your heart revved up, if it isn’t already!  Do this mini workout during each commercial break.

20  squats

20 skaters

20 alternating reverse lunges with bicep curls

20 burpees (you know you LOVE these!)

20 pushups

Mountain climbers until the  game is back on!

Go USA!!!!!

Work Hard.  Stay Strong.