Tag Archives: Strength training

Printable Workout: Tank Top Arms

2 May

With spring here and summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms?!? I love this season’s sleeveless tops and maxi dresses but after a long winter of sweaters and long sleeve blouses  my arms could use a little toning. (Truth be told, I’m pretty self conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout:). All you need is a pair of dumbbells, and you’ll be sporting fabulous toned arms in your favorite outfit this spring and summer!

Happy Workout!

-Caitlin

Get the printable version with exercise descriptions and tips here. Tank Top Arms Workout

Printable Workout: fit fABtastic workout- total core toner

3 Apr

I usually save my abdominal workout at the end of my workout, and I always love to  have a printable plan to ensure I actually get my core work done. I love to mix crunches with isometic plank work since it keeps my muscles guessing through the entire workout giving me more bang for my buck. You’ll work all the abdominal and oblique muscles so add this to the end of a cardio session or onto a strength workout to get a totally toned core! My philosophy on ab work is once it burns do ten more reps…so after you conquer making it through this “fABtastic” workout once try for two or three total times through to keep it challenging:) Remember to go slowly, focus on form and keeps those abs contracted!

Get the printable version here. Fit Fabtastic Workout

Happy Workout!

Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

Printable Workout: The Perfect 10 Workout

7 Mar

 

This workout contains 10 of my favorite exercises. Now, when I say favorite I mean the ones that I think give me the most bang for my buck so chances are…they’re going to be tough! But I figure if you’re going to take the time to workout you might as well get the most calorie burn and toning possible, right:)

You’ll get a combination of cardio and toning exercises and you can print the workout along with descriptions and modifications here…Printable Perfect 10 Workout.

Happy Workout!

Printable Workout: The 4×4 Workout for Cardio, Strength and Abs

21 Feb

 

Some say the best things comes in threes…well in today’s printable workout I say the best things come in fours! This workout is broken into four simple sections with four exercise in each section so naturally, I’m calling it the 4×4 workout. You only need a pair of dumbbells making this a great at home workout and (bonus) it can be done in under 20 minutes. You’ll work cardio, then strength,  another cardio section and finally abs for a total body, heartpounding, muscle toning workout. In less time than it takes you to watch an episode of Modern Family, you’ll do something great for you, your mind and your body:)

Happy Workout!

You can print the workout with descriptions plus beginner and advanced modifications here 4×4 workout.

TIPS

  • Beginner: 30 seconds per move, go through once, take as many breaks as you need
  • Intermediate: 45 seconds per move, go through 2x, take shorter breaks between exercises and longer breaks between sections
  • Advanced: 60 seconds per move, go through 3x, take breaks only b/w the sections
  • Crazy Animal Exerciser:) : 60 seconds per move, go through 4x, take breaks only b/w the sections
  • Drink lots of water and have fun!