For fitness enthusiasts working out can get boring so here’s a workout that will keep your heart rate up and help you burn fat.  You might need some basic knowledge of exercises to understand this workout.  If you don’t have any, then we will try to give you some basic pointers.

Circuit. (do 12- 15 reps of each exercise, then move onto the next without rest.  Do the whole round of exercises then     repeat.)

Ball Chest Press

Shoulder Front and Side Raise


Bent Over Dumbbell Row


Squat With Shoulder Press


Wood Chop


Cross Over Lunges


Hopping Forward and Back for 30 Seconds


Jump Rope 2 Minutes


Fitness tips are great but if you don’t do an actual workout then they don’t get you very far.  Do this routine 2 – 3 times per week.  On the in between days do some sort of cardio for 30-40 minutes.  Increase  the repetitions when necessary.  Pick a weight that is challenging and feel free to ask us any questions!

Adria Ali

 

      Everyone notices and loves toned, defined arms.  One of the biggest complaints that both men and women have about their bodies is the back of their arms.  Sure, this has a lot to do with calorie intake, body fat percentage, and muscle tone; However, this area could aways use some awesome exercises to firm up that “trouble area”.  Use this complete Tricep workout to get rid of those flabby arms fast!

 

1. Bosu Dips-

Position: Place both hands  on the bosu ball, keep feet at 90 degrees,

plant heels onto floor, and dip (8-16 reps; 3 sets).

Progression: single leg.

 

 

2.Side Plank Triceps Raise-

Position: Lay on side with palm

facing floor, push up with hand/palm,

raise and lower self.

3.Dumbbell Pullovers:

Position: place neck on flat bench,

keep feet at 90 degrees, reach

back with 15 lb. weight and pull

over head.

Progression: balance ball.

 

Routine

Reps

Sets

Bosu Ball Triceps

8-16

3

Side Plank- Triceps Raise

12-15

3

Dumbbell Pullovers

12-15

3

 

Guest Writer,

 Joyce Khremian

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