‘Tis Tuesday my friends! That means another kick butt workout is coming your way today… Woot! We’re going to focus on upper body today because you know you want those smokin’ arms. Jessica Biel, anyone? She’s my inspiration.
And real quick, don’t be afraid to lift heavy! Many women say they fear lifting heavy weight because they don’t want to “bulk up”. This is so FALSE! I could go on and on about this, but in a nutshell, women don’t have enough testosterone to bulk up. Your body needs to be challenged to get results, so force it go outside of its comfort zone and LIFT HEAVY! Of course, be safe and ensure that you’re using proper form. If your form is improper and/or you’re not doing an exercise properly, you could potentially be lifting too much weight. I’ve always told my clients to lift a heavy enough weight so that they’re struggling toward the end of their set (still using proper form!), but light enough for them to be able to finish the set. Please keep this in mind as you’re trying out the workout below! I won’t ever tell you what weight to use (since I don’t know your fitness level, etc.), but I can remind you of what I said above.
Today’s upper body workout is inspired by the fitness class I took last week at my new gym. It was a circuit style class that involved strength and cardio circuits. It kicked my booty, and I loved every minute of it! Within the strength circuits, the instructor led us through a lot of “pulses” for each exercise. I forgot how bittersweet they are! Gotta love the burn. It challenged my muscles, and I was definitely feeling it the next couple days. Needless to say, you’ll be seeing lots of “pulses” in the exercises below.
[As always, please consult your doctor/physician before beginning a new workout regimen.]
Upper Body Pulse Challenge
fitness level: beginner to advanced
equipment needed: dumbbells
Warm Up: 5-10 minutes light to moderate cardio and/or dynamic stretching
Dumbbell Chest Press 3 sets x 12-15 reps
Pulse chest press for 1 minute
Upright Row 3 sets x 12-15 reps
Pulse upright row for 1 minute
Reverse Fly 3 sets x 12-15 reps
Pulse reverse fly for 1 minute
Bicep Hammer Curl 3 sets x 12-15 reps
Pulse bicep hammer curl for 1 minute
Overhead Tricep Extensions 3 sets x 12-15 reps
Pulse tricep extensions for 1 minute
Cool Down: 5-10 minute light cardio and/or static stretching
As always, please let me know if you have any questions about the above workout and/or the individual exercises. If you’re wanting to make it easier, lower it to two sets, go lighter on the weights, and keep the reps lower. If you’re wanting to make it more advanced, do the three sets of fifteen with pretty heavy weight. Your upper body is guaranteed to be sore after this one!
Oh, and don’t forget to check out more fitness fun over at Lindsay’s List today!
Are there any celebrities that inspire you with their fitness/hot bods?
Have you ever included “pulses” in your workouts? Love it or hate it?