-Dumbbell bicep curls
-Dumbbell singel arm overhead extensions
-Burpees
….rest & repeat an additional _x
-Dumbbell singel arm overhead extensions
-Burpees
….rest & repeat an additional _x
-Dumbbell tricep kickbacks
-Dumbbell Arnold style shoulder press
-Burpees
….rest & repeat an additional _x
-Dumbbell side to front raises
-Dumbbell hammer curls
-Burpees
….rest & repeat an additional _x
-Shoulder push ups
-Dumbbell wide bicep curls
-Burpees
….rest & repeat an additional _x
Dollar a Day Training: Sets, reps, and weight suggestions 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):
I don’t let just anyone sneak into my gym selfies 😉 When I do, you know it’s because they were a crucial part of my workout! During an arm burpee circuit, you know I needed someone to tell me to “keep going!”
Gym Style Details:
Top & Crops: Lululemon
Tip of the Day: Burpees, burpees, and more burpees. Why do I love them? Well, I don’t really love burpees, but they are amazing exercises and I specifically like them for two reasons. First off, they make for a very challenging addition to any home workout; my beef with home workouts is that they can become too easy and not very effective, but burpees really crank up the intensity. Secondly, I like to integrate cardiovascular movements into my weight training to keep my heart rate elevated, but bouncing between the weights section and the cardio machines in the gym makes for a chaotic workout. Burpees are the perfect alternative to do between weight training sets as they can be preformed right where you are working. Burpees can be easily modified. A traditional burpee follows this progression: standing, extended plank (on hands), push up, feet jumped up to hands, jump as high as possible, continue. A more beginner burpee and my preference follows this progression: standing, extended plank (on hands), feet jumped up to hands, jump as high as possible, continue (skip the push up). If you’re looking for an advanced version, try doing burpees while holding a medicine ball or set of dumbbells!
Other programs you may be interested in:
Hello! This is my first time visiting your blog and it looks awesome! I had a quick question regarding the workouts … how do we know how many times to repeat each set? When it says "_x" does that mean we do not repeat it or that we just repeat it once? Thank you!
Hi there! Welcome to my blog 🙂
When it comes to the workouts, there is a free version and a downloadable version. The free/posted version doesn't specify the weight, reps, or sets, such as how many times to repeat it. That can be found on the downloadable version for purchase!
XO