Faster! Stronger! Harder! I bet u can do this 12 min arm +cardio workout!

Hi,

writing my thesis, but then got distracted. Seriously needing some sports now! I want to make it intensive, to gain the benefits but also to save some time today (In a hurry, so less than 15 minute workout really beats the +2 hour "go to gym -do sports -come back" project.

Since you are only competiting against yourself, you decide your pace. Try your max! :)



So do this twice, altogether 12 minutes :) 50sec work per movement with 10 sec break.

1. Jumping jacks

2. Push ups and side plank

3. Burbee

4. Push ups with narrow grip


5. Shadow boxing

6. Hindu push up


During the first round, try to set your bar to the max. The second round you already know the movements, so break the record from the first round! Okay, if your hands are not dead... Do one extra round :D

Best,
Sara

Effective upper body workout

Hi dear,

Today is upper body day! It is so important to train the body evenly and keep the whole body strong. For example the Women Running.com commented how the elite runners use their whole body to run faster, therefore, strong upper body improves also your running performance. Aaaaaand, for guys, chest, shoulders and abs are the hottest body parts. Yes, true story. So, let's do it.



I have been talking with lots of friends, and the friends who do not like gym, most probably are not sure what to do. If you haven't been in the gym, you can test these movements first at home, to check how does it feel to do them :) You can do this workout also at home, if you have 3-10kg dumbbells.


So!

1. 3x 12 clean and press with 30-60s breaks

2.4x 10 squats with 30-60s breaks


3. Alternate these two movements for three rounds

a)12 push-us
b)20 bicycle abs

4. 12x3 Incline bench press
 

5.Alternate these two movements for three rounds
a)12 arms raise (front)

b) overhead extensions


6.Alternate these two movements for three rounds
a) 10  bicep curl

b) 12 arm raise (sides)




Last thing!

Alternate for 3 rounds (altogether 3 minutes)

a)side plank (left) 30s
b)side plank (right) 30s



Yey :D

And stretching 2-3 hours after :)

Perfect!

by,
Sara

Upper body workout in gym (or at home with some modifications)

Hi!
I went to gym, and did an arm workout that you can use as an  example for your upper body workout. I did this when I was thinking how important the upper body is for most guys. These exercises are for the arms, chest and back, to get some 3D improvement! Hehe, have fun Robert! I enjoyed it too, since usually I always train only legs and therefore my arms are relatively weak compared to the rest of my body. So ladies and gentlemen, regardless of your gender,  let's start lifting :)

I did:

for warm up:
10 min with cross-trainer
30 kettlebell swings (12kg)

Start with muscle groups and proceed to smaller ones:

(Optional: 4 x 10 squats)

3x12 Bent over barbell rows 

Bent over row, instructions from Bodybuilding.com

3x12 Overhead barbell press

3x15 Lateral pulldown (or pull-ups, or modified pull-ups)

Like in Samsfitness.com.au

3x12 Bench press

3x12 Dumbbell bench press

3x15 Back extensions

3x 12 Close grip push ups

3x15 barbell curls

3x15 abs

Huh huh!

Remember stretching :)