Monday, August 1st: 💪🏼 The Amazing Challenging Arm & Cardio Circuit, Version 2!

Can’t believe how fast the first week of August 2016 has flown by!

7 days ago, I kicked off the first day of August, first thing in the morning, with an upper body workout so “kickass” that my arms were shaking afterwards! 💪🏼🔥 Talk about kicking (or punching?) Monday in the butt. 👊🏼

Fit Girl Flex

And it didn’t stop there. This entire last week, I’ve been killing it with my workouts: full of good energy and just lots of strength and focus in my cardio, strength, and yoga sessions. I’m actually wondering where’s all the time gone because I’ve been on this ✨ workout high ✨, and time just passes me by.

My workouts went so well each and every day of last week that I would not keep track of time and end up spending 2-3 hours at the gym, purely by “accident!” (I do, however, take breaks between each part of my workout & finish each session with yoga, which consists of me lying on the mat browsing Instagram for the 1st 10 minutes or so… Point is, the time spent isn’t me going HAM each minute lol.)

I took lots of pictures and even videos of eats and workouts last week, so I’m thinking about doing recap of last week’s days all this week. For example, today Monday’s post is showing last week’s Monday August 1st moments.

Working out makes you happy!

The workout I did last Monday is very similar to the previous Monday’s “Amazing & Challenging Arm & Cardio” Workout from July 25th (yes Monday’s are my upper body days) but with a few different arm exercises to switch things up.

Before sharing the workout, here’s a photo of Mei Mei on August 1st morning. Because I’m one of those dog mommy’s. 😆

She’s like… I don’t care if you go to the gym. Just leave me alone and let me sleep. It’s Monday. And it’s already August. #SummertimeSadness

IMG_6356

🔥 Get The A&C: Amazing and Challenging Arms and Cardio Circuit, Version 2 below! 💪🏼

Pomeranian


💪🏼 The A&C, edition 2: Amazing and Challenging Arms and Cardio Circuit 8/1/16
August 1st’s workout very similar to previous Monday’s workout. Changes made in Red.

WARM UP: 10 min elliptical run, followed by some stretching

WORKOUT: do the below workout for 2 rounds

5 min run

Circuit 1: Bodyweight + Dumbbell
4 exercises; do each exercise for 50 seconds, then rest 10 seconds, and then do the exercise again. 50:10 x 8 = 8 minutes

Push up burpee
Tricep dips (with feet elevated for challenge)
Decline push ups
Chicken raises (works the shoulders)

5 min run

Circuit 2: Cables (same format as circuit 1, different exercises)

Tricep overhead extensions, using cables
Tricep pull-down, using cables
Rows in squat position, using cables
Push up burpee
2 Plank Up/Down (aka Commandos) + 2 Plank Jacks
Clap Push Ups + Half Burpee

And then… 

Repeat above for another 5 min run, C1, 5 min run, C2. Does that make sense?

After you do that… WOOHOO! You should be sweaty, tired, and arms sore at this point… My arms were shaking, but I did a little post-workout burn out to keep the burn going.

POST-WORKOUT BURN OUT

I have a homemade DIY TRX, so I played around with that.

And, this is optional, but I also did a “warm down,” some post-workout easy-ish cardio.

And this is not optional (hahaha), but do let me know if you try my workout! Instagram me or leave a comment below!


Because I worked out first thing in the morning that Monday, after the gym, I rushed home and fixed myself this amazing “Chiken” Fajita Salad with sautéed peppers & onions, fresh corn off the corn, avocado, tomatoes, salsa, cilantro, lime, etc.

And no, the “Chiken” is not misspelled because I used “fake” chicken made from pea protein!

NOT-CHICKEN FAJITA SALAD AVOCADO TOMATOES AMAZING HEALTHY FRESH DELICIOUS

This. Was. Amazingly. Fuckingly. Delicious.

I will write about this amazing salad in my next post!


Anyways, I’m also recapping last week’s Monday post on a Monday today (8/8/16), so I might as well share the Upper Body workout that I did today as well!

I actually also filmed my workout (good for me! haha), so I’ll go into details about the exercises in a separate blog post. But because I filmed the workout, I also ended up spending 2.5 hours at the gym (🙈!) because I ended up doing even more rounds of the circuit to film. I am craaaayyy.


💪🏼 The A&C, edition 3: Amazing and Challenging Arms and Cardio Circuit 8/8/16
Stay tuned for the video of the workout which I will share in another post.

WARM UP: Cardio; I did 5 minutes of cycling.

WORKOUT: do the below workout for 2 rounds

5 min fast run

Circuit 1: Bench & Dumbbell
4 exercises; do each exercise for 50 seconds, then rest 10 seconds, and then do the exercise again. 50:10 x 8 = 8 minutes

Plank Box Jumps
Dumbbell Curls (I used 15 lbs)
DB Bent Rows (I used 15 lbs)
Tricep Bench Feet-Elevated Dips

5-to-10 min fast run (on my fourth and final run, I did 10 minutes fast run + 5 min speed walk. Adrenaline pump!)

Circuit 2: Plyometrics & Cables (same format as circuit 1, different exercises)

Clap push up burpees /or/ Superwoman Push Ups
Tricep overhead extensions, using cables (I pulled 20-30 lbs)
Rows in squat position, using cables (I rowed 70 lbs)
2 Plank Up/Down (aka Commandos) + 2 Plank Jacks

And then… Repeat above for another 5 min run, C1, 5 min run, C2.

WOOHOO! At this point, I was drenched in sweat, tired, and the muscles in my arms were trembling, but I did a little post-workout burn out to keep the burn going. 😈🔥

POST-WORKOUT BURN OUT

Cable Cross-over Pulls
Chin Ups
Rows to Shoulder Press

Post-Workout Stretching: 15 minutes yoga stretches

And this is not optional (hahaha), but do let me know if you try my workout! Instagram me or leave a comment below!


Hope y’all had a great Monday! Mine was awesommmeee 🙂

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2 thoughts on “Monday, August 1st: 💪🏼 The Amazing Challenging Arm & Cardio Circuit, Version 2!”

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