My workouts lately have been short and intense. I find myself getting bored at about the 45 minute mark. Plus, I’m not the type who likes to be at the gym for 3 hours. I’d rather get in, get it done, and get outa there! Same with spin- I’d rather ride hard for 45 than duke it out for 60.
I finally caved a few months ago and got myself an LA Fitness membership….because it’s the closest gym to my house. For a while I would drive about 20 minutes to the closest Anytime Fitness or stop at one on the way to work….but once I started working from home full time, I needed something a little more convenient. After working in the fitness industry for a year and a half, I’d say I’m a bit of a gym snob. I have high expectations of the service, equipment, and classes offered. Sometimes though….convenience trumps all and I will go to a specific gym just because it’s the closest to me 😉
Speaking of gyms. Brooke has an awesome space in her apartment complex that is perfect for my kind of workout!
This is where I will meet her if she’s going to sweat with me! Brooke and I have similar wonky schedules. She’s a nurse and works nights, so when I drag her out of bed to workout with me during the day, I literally meet her at her house and boom goes the dynamite!
The workout I am about to share with you is one that Brooke (she’s the one who photographs my workouts for me!) and I did a few weeks ago. It’ll leave you dripping with sweat and a slight burn in your arms (a good burn, of course!!).
- 10 and/or 15 lb. dumb bells
- A piece of cardio equipment (ie: stair stepper, elliptical, treadmill, etc.)
I am definitely a cardio before lifting kind of girl. I love starting my lifting session already sweating with my heart rate up. Feel free to do the cardio post-lifting if you’d rather get that in after your workout is over!
Choose any cardio machine and complete a 2 minute gentle warm up before moving into your intervals. Take the next 10 minutes to sprint for 30 seconds and recover for 30 seconds. I personally used an elliptical and set it to a medium resistance. My sprint was at about 90% effort and my recovery was 60%, just enough to bring my heart rate back down.
Don’t have any cardio equipment? Choose 2 plyometic exercises such as jump squats, burpees, jump lunges, diamond jumps, etc. and do 2 different tabatas.
Complete each exercise for 1 minute with no breaks in between. Do the circuit 3 times and rest 1 minute in between each circuit.
Bicep Curls: Stand feet hip-width apart. Hold dumbbells palms facing up. As you inhale, curl arms and lift dumbbells towards chest only about 3/4 of the way. As you exhale, release back down. Repeat.
Lateral Extensions: Stand feet hip-width apart. Hold dumbbells palms facing up. As you inhale, extend weights laterally, out to your sides. As you exhale, pull weights back in and squeeze elbows behind your back. Repeat.
Squat + Shoulder Press: Stand feet hip-width apart. As you inhale, squat down with dumbbells by your sides and weight in your heels. As you exhale, stand up and press dumbbells over head into a shoulder press. Repeat.
Reverse Flies: Stand feet hip-width apart, hinged at the hips with a flat back. Release arms forward in front of you keeping them slightly bent. As you inhale open your arms and squeeze your shoulder blades together. As you exhale, release back to center. Repeat.
Tricep Kickbacks: Stand feet hip-width apart, hinged at the hips with a flat back. Bend arms at 90 degree. Take an inhale and as you exhale extend your arms back and as you inhale release back. Keep arms pinned to side and refrain from using a “swinging” motion.
Front to Lateral Raise: Stand feet hip-width. Start with arms extended down, palms facing down on weights. As you inhale, lift weights in front of you, stopping at shoulder height. As you exhale, release back down, this time weights to your side. As you inhale lift arms laterally to shoulder height, palms facing down. As you exhale, release weights back to the front. Repeat.
Remember —> FORM OVER WEIGHT. That means, if you are compromising your form, go to a lighter set of weights! I suggested 10’s and 15’s, but feel free to use 5’s and 8’s if you are a beginner! As always I need to share a disclaimer: Although I am a certified ACE Group Fitness Instructor and Yoga Sculpt Instructor, please please please consult with your doctor before beginning a new fitness regimen. The workouts that I share on Fit Foodie Finds are what I DO and should simply be used as ideas for your own workouts, where you can modify with progressions and regressions.
Other workouts you might like…
Cardio- before or after your workout?
Gyms- why do you go to the gym you go to?
Excellent post. I was checking constantly this weblog and I’m inspired!
Extremely helpful information specially the last section :
) I maintain such information a lot. I was seeking this particular
info for a long time. Thank you and best of luck.
I do believe all the concepts you have introduced to your post.
They’re really convincing and can definitely work. Still, the posts
are very brief for newbies. Could you please lengthen them
a little from next time? Thanks for the post.
I am impressed with this web site, really I am a
Unquestionably believe that which you stated. Your favorite justification appeared to be on the net the easiest
thing to take note of. I say to you, I definitely get irked even as other folks consider
worries that they plainly don’t realize about. You managed to hit the nail upon the highest
and also defined out the entire thing with no
need side-effects , folks could take a signal.
Will probably be again to get more. Thanks!
I must thank you for the efforts you’ve put in writing this website.
I really hope to check out the same high-grade blog posts from you later on as well.
In truth, your creative writing abilities has motivated me to get my very own website now ;
Merely wanna input that you have a very decent
site, I enjoy the layout it actually stands out.
Well I sincerely enjoyed reading it. This article provided by you is very useful for good planning.
Please let me know if you’re looking for a article writer for your
site. You have some really great posts and I believe I would be a good asset.
If you ever want to take some of the load off, I’d love to write
some articles for your blog in exchange for a link back to mine.
Please shoot me an e-mail if interested. Cheers!
Hello mates, pleasant post and pleasant arguments commented at
this place, I am really enjoying by these.
I don’t write many comments, however i did a few searching and wound up here
Sexy Arms Circuit Workout with Cardio HIIT. And I do have a
few questions for you if you tend not to mind.
Could it be just me or does it look like a few of these remarks appear like they are written by brain dead individuals?
😛 And, if you are posting on other online sites, I would like
to keep up with everything fresh you have to post.
Would you make a list of the complete urls of your public sites
like your twitter feed, Facebook page or linkedin profile?
Some truly interesting information, well written and generally user genial.
I rarely leave responses, but I browsed a few of the remarks on this page Sexy Arms Circuit Workout with
Cardio HIIT. I actually do have a couple of questions for you if
you tend not to mind. Is it simply me or does it look as if like some of these
remarks come across like they are coming from brain dead visitors?
😛 And, if you are posting at additional sites, I’d like to follow anything fresh you have to post.
Could you post a list of the complete urls of your social networking sites
like your linkedin profile, Facebook page or twitter feed?
This post will assist the internet viewers for setting up
new webpage or even a blog from start to end.
Thank you for being my personal instructor on this subject matter.
I enjoyed your own article greatly and most of all liked how you really handled the aspect I regarded as being controversial.
You are always quite kind to readers really like me
and let me in my lifestyle. Thank you.
Regards for helping out, wonderful information.
As soon as I observed this web site I went on reddit to share some of the love
Its fantastic as your other posts :D, thank you for putting up.
I rarely leave responses, but i did a few searching and wound up
here Sexy Arms Circuit Workout with Cardio HIIT.
And I actually do have a couple of questions for you if it’s allright.
Could it be simply me or does it look like a few of these comments come
across like they are coming from brain dead people? 😛 And, if you are writing at additional social sites, I would like to follow anything fresh you
have to post. Could you make a list of the complete urls of
your social pages like your twitter feed, Facebook
page or linkedin profile?
Loving the information on this internet site, you have done great job on the posts.