Category Archives: Workouts

Arms and Shoulders

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This is an example of an arm workout I do. I usually change it up each arm day with different types of curls and tricep moves and try to throw in some shoulder ones in there too. Always remember to challenge yourself, but increase weight and resistance gradually and slowly. Make sure you’re comfortable with the move and the form before moving up. Do this workout twice a week and you’ll start seeing your little bicep bumps coming in and that nice tricep muscle in the back of your arm.

1. Dumbbell Curls: this is a basic dumbbell curl that can be done with weights, water bottles, or a resistance band. Hold the weight in your hand and have it relaxed and by your side. Squeeze your bicep as you curl the weight todays your shoulders keeping your wrist and straight on the way up. Lower down to your side and repeat for 10 reps. Repeat the same with the other hand and repeat for 3 sets.

2. Tricep Pull-Downs: I do this exercise on an overhead cable machine. I attach a small bar on the cable above me. I set up my arms where they’re bent at the elbow and palms are facing away from me. Grab the bar and lower down using your elbows as the center of rotation. Breathe in as you relax and slowly lift up with the weight pulling up until your arms (bent at the elbow) make a 90° with your upper arm. Exhale and squeeze your tricep as you pull down (using your elbows as center of rotation). Repeat for reps for 3 sets. This exercise can also be done by looping a resistance band somewhere overhead and following the same steps. Wrap the resistance band more and more to increase tension.

3. Dumbbell Tricep Kick-Backs: this exercise can be done with a weight, water bottle, or resistance band. Use a bench or surface to lean down on with your knee and arm. Keep the other leg on the floor and use your other arm to hold the weight. Position your arm so that it’s by your side (close to your chest) with your forearm perpendicular to the floor. Squeeze your tricep as you lift the weight back (keeping your upper arm still). The only thing moving should be your forearm. Lower back down and repeat for 15 reps. Repeat the same on the other other and repeat for 3 sets.

4. Dumbbell Tricep Press: this exercise can be done with a weight, water bottle, or resistance band. Sit down on a chair or bench with your back straight. Hold the weight in between your hands making a triangle with your thumbs and index fingers for it to sit in then wrap your fingers around it to stabilize. Lower the weight behind your neck keeping your elbows pointing forward. Lower until your arms make a 90° angle. Squeeze your triceps and push up, then relax and go down. Make sure you don’t arch your back while going down. Keep a straight neutral back the whole exercise. Repeat for 12-15 reps for 3 sets.

5. Dumbbell Hammer Curl: this is the same as the normal dumbbell curl except you hold the dumbbell in a hammer position. This exercise can also be done with a dumbbell, water bottle, or resistance band.

6. Dumbbell Shoulder Press: this can be done with a dumbbell, water bottle, or resistance band. Do this either standing or sitting (depending on where you’re most stable.) Hold the dumbbells in each arm and lift your arms straight up until they’re bent 90° and your elbows are in line with your shoulders. Breathe in and exhale as you push up and press the dumbbells straight up. Breathe in and lower down to the starting position. Repeat for 12-15 reps for 3 sets.

Leg Workout

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Today I did legs. I started off as usual with 30 minutes cardio, this time I ran on the treadmill. Do not be that person that skips leg day and looks like a cloud with legs because you end up being so disproportional with a built upper body and a nonexistent lower body. Having a strong bottom half is important for so many reasons. Exercises like lunges help build stability in your knee and prevent possible injuries. A strong lower body is also important if you’re an athlete (professional or recreational), so much strength and power comes from your legs and building those muscles will make you faster. Continue reading →

Baby Got Back: Back Workout

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A weak back can often lead to bad posture and bad posture will lead to pain and injury. A strong back is great for posture and it looks great! My favorite part on a guy (sorry this is getting personal with you guys here) is a strong and muscular back! I just love it because all the muscles in the back create these lines and bumps in the body when they’re strengthened and it looks like a cool maze. Ok back to business now. A strong back is important for many reasons. It prevents injuries and maintains good posture which in itself prevents injuries. 80% of Americans complain of back problems at some point in their life and it’s often caused by bad posture, sitting in one place for too long, or working in an enclosed space where you don’t move much. An easy way to avoid injury is to workout your back and develop strength. This is the back workout I did today. I’m hoping to burn away my back fat and get that toned muscular look on my back.  Continue reading →

Ab Blaster

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Most ab exercises don’t do much to burn fat so performing them will simply build muscle and your stomach will end up looking bulkier if you don’t get rid of the fat surrounding it. Getting rid of fat involves cardio and clean eating. For my workout today, I started off with 30 minutes cardio on the elliptical and then began working on my abs.

This workout is simple but very good for working your abdominal muscles. There are so many muscles in your stomach area and you want to activate each and every one. Continue reading →