Arms (triceps & biceps)
Triceps:
-lying cable rope extensions/pushdowns
-dumbbell kickbacks
-1min cardio (jumping jacks, jump rope, running in place, etc.)
x3
-barbell skull crushers
-single arm overhead dumbbell extensions
-1min cardio (jumping jacks, jump rope, running in place, etc.)
x3
Biceps:
-incline dumbbell curls
-1min cardio (jumping jacks, jump rope, running in place, etc.)
x3
-lying cable rope hammer curls
-dumbbell curls (supinating wrists)
-1min cardio (jumping jacks, jump rope, running in place, etc.)
-Burn outs: 4 rounds (30on/30 off, 20on/30off, 20on/30 off, 15on) alternating wave ropes workout; click here for video instruction
-15min cardio
TIP OF THE DAY: Coordinating cardio and weight training. How much cardio? How much
weight lifting? Do I do both on the same day? These are all common, good
questions. First off, a combination of cardio and weight training is
the key to a fit physique. Personally, I’ enjoy coordinating my pre or
post workout cardio to what I am targeting through weight training that
day. On chest & shoulder day (upper body weight training), I chose
boxing as cardio because it utilizes a lot of the same muscles.
Similarly, yesterday, I chose the stair master for my cardio after targeting
glutes. Cardio & weights can go hand-in-hand if you allow them to!
dinner: Udi’s organic & gluten free uncured pepperoni & basil
pizza (highly recommend – tastes so real, not greasy, flavorful & a
crispy brown rice crust). For dessert: froyo topped with berries, nuts,
coconut, and PB (my latest obsession). I have a cheat meal 1-2x per week,
typically Friday or Saturday; sticking to a healthy lifestyle is all
about moderation!
I love your blog and have been following it for a while, but I find myself often wondering if you have ever been "unfit" (if that's a word:)) Do you ever struggle to say no to unhealthy food? I am constantly giving into temptation but you make it look so easy! Thanks!:)
Haha – I understand. While I've never struggled with excess weight, I have spent the majority of my life being skinny & without muscle definition.
As for food – I don't struggle on a daily basis. I occasionally deal with cravings like most, but the more you stick to healthy meals, the easier it becomes!
XO