Monday, January 5, 2015

My New Chest and Arms Circuit Workout

It's the first Monday of the New Year!  It is a great time to look at your goals and decide what you want to achieve in 2015.  I don't really set resolutions, but this year I did set my goals.  I know that it will help keep me accountable as the year goes on, I can look back and stay committed to what I want to achieve.  I feel like I am in a great place right now in terms of my workouts and nutrition.  I am tracking my macros, and getting my weekly workouts in.  If you missed my workout schedule check it out here.

I am really excited to see my progress at the end of this month after following my new schedule and workouts.  It is good to change up your workouts so your body (and mind) stay challenged.  It is easy to keep doing the same thing over and over, but at some point your body will adapt.  I try to change up my workouts about every 4 weeks or so.  You can change the order of your exercises, add some new ones in, change up your weights you are using and the days of the week you are working certain muscle groups.  I keep a workout journal so I can track my movements and weights.  It's much easier to walk into my gym and workout if I have my workout already planned for the day/week.  Do you take the time to write out your workouts?

Last week I was able to get all my workouts in and stuck with my schedule I set for myself.
Monday: Chest, arms & tabata
Tuesday: Legs & tabata
Wednesday: Back, shoulders & tabata
Thursday: Rest day
Friday: Arms, shoulders & tabata
Saturday: legs circuits 
Sunday: Rest 

This week will be the same schedule only my battle ropes my hubby got me for Christmas came today so I will be working those in all week.  I will share my workouts too.  Remember I have been working out regularly and these workout were progressed for me.  If you decide to try them make sure to work at your own pace and as with any exercise program make sure you are cleared by your doctor for physical activity.

Here is today's Chest & Arms circuit workout:
Circuit #1
chest presses 30 lbs x 15 reps
triceps rope pressdowns 20 lbs x 15 reps
concentration biceps curls- 20lbs x 15 each arm
45 second battle ropes
45 seconds kettlebell swings
*I repeated the circuit 4 times before moving on to circuit #2.

Circuit #2
incline chest flys- 20 lbs x 15 reps
triceps bench dips (with plate)- 25lbs x 15 reps
spider biceps curls- 20lbs x 15 reps
45 second battle ropes
45 seconds alternating kettlebell swings
*I repeated the circuit 4 times before moving on to circuit #3.

Circuit #3
modified push ups- 20 reps (or till failure)
single arm skull crushers- 10lbs x 15 reps each arm
incline biceps curls- 12 lbs x 15 reps
45 second battle ropes
45 second kettlebell figure 8's
* I repeated this circuit 4 times.   
My arms are already so sore, I know tomorrow I am not going to be able to lift them up!  I loved the change of pace with the battle ropes and kettlebells.  I burned 850 calories in my 2 hour workout. 

Today I linked up with Running Rachel and Fitness Cheerleader for a Motivate Me Monday!  I love link ups!  Be sure to head over to check out these ladies blogs and join in the link up. 

Don't forget that our Wild Workout Wednesday starts this week on 1/7/15.  We have the button live, it is awesome, thanks to my friend Laura for designing it!  Check back on Wednesday and link up with us!

Today I hit 700 followers on Instagram!  I love Instagram for the whole fitness and sense of community on there.  Everyone is so supportive and positive.  If you already follow me, Thanks!! If not head over and check out my page and follow me...I follow back!   

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