My Work Out Plan: Arms & Abs

[ I roll a lot of my work outs into one, but I try to separate, “leg and back day” from, “arms and abs day,” because it’s good to give your muscles at least a day to recover after weight training. This post will focus what I do for arms and abs, my next post will focus on my favorite, which is leg and back day! ]

I start my work out by warming up– for me this means walking to the gym, which is about six or seven minutes from my house. Depending on the day, I pick my poison, and by poison I mean cardio. I am very injury prone, and so I often have to modify or switch up my routine so that I don’t get hurt. On the ideal day, where I am feeling strong and pain-free, I do about 25 minutes of High Intensity Interval Training (HIIT), generally on the treadmill. Other days, I do about 35-60 minutes of moderate to light cardio, either by walking uphill, jogging around my neighborhood, cycling class, zumba, hiking, swimming, or elliptical. The good thing is that I genuinely enjoy all of these activities, but the general rule of thumb is to pick something you will do and enjoy doing regularly. 

After my cardio, I stretch and ease into my arms & abs. I like to incorporate yoga into my stretching, so this can take a little bit longer than your average post-cardio stretch. I found this neat-o video, that does not belong to me, on youtube, which pretty much sums up what I do: https://www.youtube.com/watch?v=FAKaKgmn76E

 

AND THEN I WORK IT OUT! 

Since I’m already on the mat, I do my mat routine first. I do a circuit of the following about four times, resting for a few seconds in between each exercise. This usually takes me about ten to fifteen minutes. For example, I do 15 reps of squats, move on to pushups, and eventually do 15 more squats and continue on until I’ve done a total of 60 squats during the fourth circuit.

-Body Weight Squats 15 reps

-Push-Ups 5 reps

-Lunges 10reps (10 on each side) 

-Crunches 10 reps

-Burpees 10 reps

-Mountain Climbers 10 reps

-Russian Twist 10 reps

NOW IT’s TIME TO PUMP SOME IRON! 

I do the following with 10lb dumb bells, but as I gain more strength I will increase to 12, then 15, etc.

Similarly to my mat workout, I do the following in a circuit. Either three or four times.

1. Romanian Deadlift: 10 reps

2. Shoulder Press: 8 reps

3. Bentover Row: 10 reps

4. Floor Press: 10 reps

5. Curls: 10 reps

6. Lateral Raise: 6 reps

7. Overhead Extension: 10 reps

  • When I finish the above, I walk home as a cool-down. Sometimes, if I am still feeling tight, I will foam roll and stretch again when I get home. I also use ice if any old injuries are flared up or aggravated during my workout.
  • I also make sure to eat plenty of protein before and after my workout, as well as drinking lots of water before, during, and after.

 

*Disclaimer: I am not a certified trainer or a fitness professional, I am merely posting what I feel works best for me in my daily routine after participating in team sports for my whole life, as well as working with a trainer in the past. 

Please consult your doctor, so on and so forth, because I am not recommending anyone do or don’t do this, I am just saying what has worked for me in getting toned up throughout my weight loss 🙂

Thank you for reading and feel free to comment if you have any questions about my routine 🙂

Bye Bye Muffin Top!

-Kenzie

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