WOD: Biceps/Triceps

Good Morning!! Happy Monday!

I know that Monday's are probably the most hated day of the week, but I choose to focus on it being a new beginning. Every Monday you get a new shot at your goals...at things you didn't get accomplished last week...you get to try to achieve those things in a NEW week. In social work we call this the strengths perspective...try this week to look at things in a positive way and I promise that you will have a better week!

So today I want to give you guys a workout. One of the areas that I am personally trying to better is my upper body. I struggle with a small upper body and that is why I workout upper body 4 times a week. 

1. Cable Curl (or barbell) (4x15) superset with Jumping Jacks (30)

2. Extension (4x15) superset with Burpees (10-15)

3. Tricep pushup (or close grip bench press (3x10)

4. BOSU ball shuffle (3x10) (see notes)

5. Dumbbell curls (standing) (4x15) superset with Tricep dips (4x15)

6. Shoulder Press (4x15)

BOSU ball shuffles - If you fortunate enough to have a gym with BOSU balls you should try and use them all the time! They help with creating core strength. BOSU ball shuffles - start with your hands on the dome, place right hand out, tap left hand to right, replace both on dome, repeat on the left side. Focus on keeping your arms straight, you should feel it in your shoulders, triceps, and biceps. ALSO don't "bow" your butt up. Make sure you stay straight in plank pose. Keep your core tight the entire time. Remember to breath, and go at a pace that it comfortable to you. I am going to put up a video later on Instagram so make sure to go check it out!

Happy Lifting! :-)

Workout of the Day: Back and Biceps

Good morning all! 

As promise I am going to try and put up some exercises that you guys can try on your own. Before I do that let's talk about safety! 

If ever you don't know how to do an exercise, google it! I am constantly googling new exercises that I am given to make sure I am doing them right! You can also check out www.bodybuilding.com they are a great resource for exercises! 

When I workout I usually pick two groups of muscles to work out at one time. This is for one main reason, so I can alternate between the two muscle groups. This is important because when you are constantly working the same muscle you don't allow any time for new capillaries to form. Capillaries are small vessels that form to help bring blood to the muscle so that it can start to repair. When you exercise you are literally tearing muscle, so by switching muscle groups you give that muscle time to start repairing! Increased repair time means stronger better muscles!!! So I plan my workouts so that I alternate between muscles. So today it will go back, bicep, back, bicep, etc.

Lastly, please please please think before you do anything! So many people get hurt seriously in the gym because they try to lift heavy right away. DO NOT do this!!!!! Start out with lighter weight, get the form correct and then start to increase weight! 

**I am not a certified personal trainer the workout to follow was created by me from my experience in the gym, always consult a doctor before starting a workout regimen**

Back and Bicep WOD:

Warm up - 5 minutes. 

(Ex. Arm circles, jumping jacks, shoulder rolls)

1. Underhand Lat pull down

Sets - 4

Reps - 15,12,10,8

Rest 30 secs in between sets

2. Dumbbell bicep curl

Sets - 4

Reps- 15,12,10,8

Rest 30 secs in between sets

3. Row in squat position 

Sets - 4

Reps- 15,12,10,8

Rest 30 secs in between sets

4. Push-up (regular) 

Sets - 3

Reps - 10,10,10

5. Hyper extension w/10 lbs. dumbbell Sets- 4

Reps - 15,12,10,8

Rest 30 secs in between sets

6. Hammer curl on stability ball 

Sets- 4

Reps -15,12,10,8

Rest 30 secs in between sets

7. Barbell row (think about hitting your belly button with the bar)

Sets- 4

Reps- 15,12,10,8

Rest 30 secs in between sets

8. Barbell curl (wavy bar...know  as ez bar)

Sets- 4

Reps- 15,12,10,8

Rest 30 secs in between sets

9. Decline push ups (put foot on box or bench)

Sets- 4

Reps- 12,10,8,6

Rest 30 secs in between sets

10. Pull ups, assisted

Sets- 4

Reps- 10,10,10,10

Rest 30 secs in between sets

Cardio - 30 minutes steady pace

-if you have any question about the exercise comment below and I'll try my best to explain! You can also check out YouTube and they have great videos! 

Happy Lifting Y'all! 

(Back progress pic of me and my workout partner!)

**check me out on Instagram @ fitcassie_88**