Arms/Abs and Total Body

As I look through workouts and photos on the computer I think some people are a little bit over PSYCHO on their physiques.  Whenever I think I’m a little crazy, I needn’t look far to find a WHOLE lot of people crazier than me.  I like a lean muscular body, but serious overkill muscles on men and women is NOT attractive.  I don’t even want to post example pictures.  You know what I’m talking about!  I’m sure some people think the photos I post are still too muscular.  So whatever, do what you like as long as you take GOOD care of your body!!  Yesterday I had a GREAT workout at the gym I want  to post and my WEDNESDAY WORKOUT.  First of all, I love this:

For years I was a CARDIO fanatic.  Recently, I’ve gotten into lifting weights and it has made me LOVE my body more now than when I was 20.  Weights will change your body like nothing else.  I love running, but so many people run and run and run.  FOR WHAT?!  It won’t get you anywhere.  Add weights and cut back on the running and you’ll be MUCH happier and healthier!!  Enough chat, here is a killer ab and arm workout I did thanks to JAMIE EASON.  I tweaked it a little and then ran 5 miles afterward (:  Hee hee, I still like to run, just not HUGE miles!

SUPERSET WITH 30 SECOND REST BETWEEN SETS 

3 SETS OF 12

Wide-Grip Barbell Bench Press Wide-Grip Barbell Bench Press

Wide grip barbell bench press

Bench Dips Bench Dips

Bench Dips

SUPERSET 3 X 15 

Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Pushups

Cable Crossover Cable Crossover

Cable Crossover

SUPERSET 3 X 15

Smith Machine Incline Bench Press Smith Machine Incline Bench Press

Smith Machine Incline Bench Press

Jackknife Sit-Up Jackknife Sit-Up

Jack Knife sit ups or Leg Lifts holding weight plate above head

SUPERSET 3 X 15 AND 30 CRUNCHES ON BALL

Pushups Pushups

Side to side pushups

Exercise Ball Crunch Exercise Ball Crunch

Exercise ball crunch

SUPERSET 3 X 15 AND 30 MOUNTAIN CLIMBERS

Cable Crunch Cable Crunch

Cable Crunch

Mountain Climbers Mountain Climbers

Mountain Climbers

My arms were shaky and sore and my abs really felt it.  I think the cable crunch was what got them.  Doing something different will get you every time!!  I have LOVED Jamie Eason’s workouts!  She has a 12 week program I have followed sporadically.  I just recommitted myself to do the last 8 weeks of the program again AND (big KEY here) FOLLOW THE DIET!!!!!  I even took before pictures to help motivate me!!  I’m 3 days in!  I have a goal to have my body fat tested too, so with that in mind I WILL stick to my 8 weeks.  NO SUGAR is really all I need to remember!!!  O.K.  Here is WORKOUT #2

8 EXERCISES AT 1 MINUTE EACH FOR 5 ROUNDS  (My workout friends like to talk.  I had to remind them to push hard, keep going, and to move to the next exercise fast.  We didn’t take breaks.  Only quick water breaks if needed.)

FROG HOPS

BICEP IN AND OUTS

THRUSTERS

TRICEP PUSHUP

STEP UPS WITH WEIGHT

MOUNTAIN CLIMBERS

SIDE TO SIDE LUNGES

PUSH UPS

I ❤ ABS more than any exercise.  Legs are a close second.  We did a great AB BLAST at the end.  Complete 2 times

50 CRUNCHES

40 MOUNTAIN CLIMBERS

30 SIDE CRUNCHES

20 IN AND OUTS

10 SCISSORS

20 IN AND OUTS

30 SIDE CRUNCHES

40 MOUNTAIN CLIMBERS

50 CRUNCHES

We discussed stretching too.  Some of the girls are having injuries and I told them how important it is to stretch, especially AFTER working out!!  IT HELPS A TON!!  Here is a chart I found that is very informative.

Last but not least, strong chicks.

KEEP PUMPING AWAY!!!

Sweat

Push

Bring it!!

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