workout wednesday Archives - Page 2 of 2

Workout Wednesday: Total Arm Workout

September 9, 2015 By Chanelle 131 Comments

It’s that time again! Time for Workout Wednesday!

When someone has toned arms, it gives the overall impression of fitness. Try this 20 minute arm workout to build strength in your biceps, triceps, and shoulders and get that lean appearance that looks great in short sleeves and tanktops.

Total Arm Workout
3 rounds back-to-back
~20 minutes total

Warmup: Boxer shuffle + jabs for 60 seconds

Hold your hands up in a boxing stance
Bounce from foot to foot in a boxer shuffle while alternating right and left forward punches (jabs)

Exercise 1: Close-arm pushups x 10 (triceps exercise)

With hands on the ground at shoulder width and directly below your shoulders, do 10 pushups
Beginner modifications:
- Balance on knees instead of toes
- Pushup against a surface (countertop, table, edge of couch, etc.)

Exercise 2: Hug pushups x 10 each arm (triceps exercise)

Lie on your right side with knees bent
Hug your right arm across to your left ribs
Place your left arm on the ground with fingers pointing right and use your arm to lift your upper body
Perform 10 reps and then switch to your left side for 10 more

Exercise 3: Reverse hands pushups x 15 (biceps, triceps, and shoulders exercise)

Place hands on an elevated surface (countertop, table, edge of couch, etc.) with fingers facing you
Perform 15 pushups, focusing on squeezing your biceps
- NOTE: I’m doing the advanced version of this exercise by performing it on the ground

Exercise 4: Down-down-up-ups (shoulder exercise) x 20

Get into pushup position, balancing on your knees
Go down onto your right, then left elbow
Return to pushup position with your right, then left arm
One set of down-down-up-up is a rep. Complete 20 reps!

Exercise 5: Arm circles for 60 seconds

With arms in a T position, make circles the size of a softball for 60 seconds with no rest

What I’m wearing: Target bra and leggings, Adidas hat, Nike Air Max 2015 (Black/Flash Lime/Hyper Punch)

Remember – this workout must be completed 3 times in a row! Good luck, and let me know in the comments if you try it!

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Workout Wednesday: Tight Ab Workout

September 1, 2015 By Chanelle 132 Comments

I’m back with this week’s Workout Wednesday! This time it’s a 15 minute ab workout that will whip your core into shape.

This ab workout will help you tone up AND build strength. Core work is very important to your overall health, as it helps improve your posture and can correct strength imbalances that contribute to back pain.

Tight Ab Workout
2 rounds back-to-back
~15 minutes total

Warmup: Jog in place for 60 seconds

Exercise 1: Quadruple crunch x 10

Lift your head and shoulders off the ground by tightening your abs
Crunch:
- Arms parallel to the ground
- Arms at knee level
- Arms through your knees
- Arms to the ceiling

Exercise 2: Plank for as long as you can – start with 30 seconds and add 10 seconds each time you complete this workout

Exercise 3: Leg lowers x 10

Lie down with arms at sides
Begin with legs together and pointing to sky
Lower legs until they are hovering 6 inches above ground
Repeat ten times

Exercise 4: Oblique lifts x 15 (right side only)

Lie down leaning on right elbow
Using your abs, crunch your left hip up as high as you can 15 times

Exercise 5: Russian twists x 20

Sit with knees bent, leaning back so that tension is on your abs
With hands clasped, twist to the right and tap the ground, then twist to the left and tap the ground
Repeat 20 times (40 taps)

Exercise 5: Oblique lifts x 15 (left side only)

Lie down leaning on left elbow
Using your abs, crunch your right hip up as high as you can 15 times

Exercise 6: Plank again for as long as you can – start with 30 seconds and add 10 seconds each time you complete this workout

Exercise 7: Bridge twists x 20

Get into a bridge position with feet together
Lower knees to the right, engaging abs, then to the left. Alternate 20 times.

Exercise 8: Jumping jacks for 60 seconds

Remember – to complete this workout, you have to do it twice in a row! Good luck, and let me know in the comments if you try it!

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Workout Wednesday: Killer Quad Workout

August 25, 2015 By Chanelle 140 Comments

Comin’ atcha again with this week’s Workout Wednesday! It’s a quad workout – feel the burn!

Killer Quad Circuit Workout
4 rounds | 30 seconds of rest between each round
~20-30 minutes total

Exercise 1: Jumprope for 60 seconds

If you don’t have a jumprope, just mime the motion.

Exercise 2: Lunge kick x 10 each leg

Stand with feet shoulder width apart, hands on hips
Reach right leg back into a deep lunge. Knees and toes of both legs should be pointing forward.
Bring right knee up so that right thigh is parallel with the ground
Extend right foot forward slowly, keeping leg as high as possible. Squeeze your quad!
Complete these movements 10 times on the right leg, then switch to left

Exercise 3: Ballerina squat x 12

Place feet shoulder width apart and squat. Sit back into it; knees should not pass toes.
As you come up, tap your right foot to the side.
Repeat the squat and tap on the left side. You’ve done one rep.
Complete these movements 12 times

Exercise 4: Pulse squat x 10

Place feet shoulder width apart and squat
Hold at the bottom of the motion and pulse five times, then stand back up
Complete this movement 10 times

Exercise 5: Get-ups x 20

Kneel on the ground
Step with your right foot, then left foot so you’re standing
- For a challenge, jump up onto both feet at once!
Kneel on the right, then left so you’re kneeling again
Complete these movements 10 times, then 10 more leading with the left foot

Remember, you need to repeat this workout 3 more times for a total of 4 rounds. Have fun, and let me know in the comments if you try it!

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Workout Wednesday: Glute Workout

August 19, 2015 By Chanelle 141 Comments

As you probably know (because I won’t stop talking about it), I’m a professional bodybuilder!

I thought I’d use my Hulk powers for good and post workouts that you can do at home or in the gym. So without further ado, here’s Workout Wednesday #1! It’s a glute workout and requires absolutely no equipment.

Glute Toning Circuit Workout
5 rounds | 30 seconds of rest between each round
~20-30 minutes total

Exercise 1: Step tap x 50

Stand at the bottom of the stairs, or in front of an exercise step
Tap your right foot on the step, then switch. That’s one rep.
Alternate as quickly as possible for 50 reps.

Exercise 2: Sumo squat leg lift x 20

Laughter optional.

Take a wide stance with feet pointed out at a 45 degree angle
Bend your knees and sit back into a squat position
As you stand back up, lift your right leg with toe pointed forward. Squeeze your glutes!
Repeat on the other side. That’s one rep.
Complete 20 reps.

Exercise 3: Downward dog glute lift x 15 each side

Take a downward dog position
Lift your right leg with toe pointed to the ground. Squeeze your glute!
Repeat 15 times, then repeat on left side.

Exercise 4: High knees x 50 (no .gif for this one – you know what to do!)

Lift your right knee so that it’s parallel to the ground, then hop/switch to left leg. That’s one rep.
Alternate as quickly as possible for 50 reps

After this workout, I went for a short 1/2 mile jog to round it off.

Let me know if you try this super fun and sweaty workout!

Brad Pitt loves my workouts.

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