-Chest press machine
-Bench dips
-1 min cardio
….rest & repeat _x
-Bench dips
-1 min cardio
….rest & repeat _x
-Dumbbell incline press
-Dumbbell bent over kickbacks
-1 min cardio
….rest & repeat _x
-Dumbbell flat bench flyes
-Dumbbell overhead extensions
-1 min cardio
….rest & repeat _x
-Push up holds
-Cable rope tricep pushdowns
-1 min cardio
….rest & repeat _x
Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For this week’s combo pack (meal plan & 5 workouts):
Great movement for the backs of the arms (triceps) to keep them tight for all those tank tops 🙂
Gym Style Details:
Top & Skirt: Lululemon
Shoes: Nike Pegasus
Shoes: Nike Pegasus
Tip of the Day: Does weight training help one lose fat? Yes! The answer to that question is tricky, and I believe it is why most of us think of cardio as the solution for weight loss. Weight training primarily targets building the muscles by first breaking them down then permitting growth given proper rest and recovery. Before you worry about “building” muscles… understand that 1) muscle is more dense than fat so 5lbs of muscle physically takes up less space on your body than 5lbs of fat (=you’re smaller) and 2) in order for muscle to maintain its presence on your frame, there is a calorie expenditure (=you burn more calories by having muscle). Now, in order to lift weights and complete exercises, your heart will begin working harder and your heart rate will increase, similarly to how it would during cardiovascular training (ie: running). Because there are rest periods in weight training, this type of “cardio” is more of an interval style, such as HIIT. To conclude, weight training workouts can help reduce body fat through elevating the heart rate to burn calories during the workout AND by helping an individual gain muscle mass, which also burns calories. Double win!
Hi Lauren! I am doing fat loss week with you and so far I love it. I really enjoyed yesterdays leg circuits! In today's circuit for chest and triceps it doesn't say anything about doing overhead cable tricep extensions and you have that exercise pictured. I just wanted to be clear, did you do overhead cable extensions in today's circuits?
I love your blog, thanks for all the great tips!
Hi Amberly,
You're correct…this exercise is not in today's workout. Just another tricep exercise I love 🙂
XO