MTRW: Jiggle Free Arms

Hi guys. Hang in there. We just have 10 days left until the next phase and all new workout routines to spice up your life. Yes, we will be changing the format. No boredom allowed šŸ™‚

In the meantime, enjoy the journey and appreciate just how much your body can do and be open to the experience and the limitless potential within all of us. So here we are – Jiggle Free Arms

Warm up.

Perform 4 sets of each exercise in a superset back-to-back without a breakĀ  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Chin-ups
  • Tuck Jump

Superset 2:

  • Dips
  • Bosu hop overs

Superset 3:

  • Barbell wide grid biceps curl
  • Jumping Jacks

Superset 4:

  • Triceps kick-back
  • Boxer X-pattern hops

Superset 5:

  • Seated dumbbell biceps curl
  • Bench hop overs

Superset 6:

  • Overhead Triceps Extension
  • Low jacks

Abs Bonus Round:

Set your Gymboss interval timer for 2 intervals and 8 round | 10 sec for 1st round and 1 min for second | perform exercises back to back-to-back with 10 sec to switch up

  • Decline crunch
  • Incline leg raises

Stretch. And do not forget that protein shake, fruit of your choice, or nuts to help with muscle recovery.

Have a great day.

Svetlana

Esse Libre Fitness – Free To Be Fit

Click on the link below to get your Gymboss interval timer and take your workouts to a new level:

MTRW: No More Thunder Thighs Workout

Hi Guys,

Yes, this goes to both ladies and gentleman. I think you would agree that there is something about those lean and strong leg and tones thighs that makes a whole lot of difference. So here is the – No More Thunder Thighs Workout.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a breakĀ  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Olympic Bar Squat*
  • Split Jumps

Superset 2:

  • Stiff Leg Deadlift
  • Jump Tucks

Superset 3:

  • Dumbbell Side Lunge – left leg
  • Box Jumps

Superset 4:

  • Dumbbell Side Lunge – right leg
  • Box Jumps

Superset 5:

  • Calf Presses on a Leg Press Machine
  • Jumping Jacks

Abs Bonus Round:

4 sets of each exercise | 20-25 reps

  • Russian Twist + Bicycle

Exercise Breakdown:

Olympic Bar Squat: A barbell with a handle bar attachment works bets but you an also get a plate (45lb), put it on the floor, place one side of the Olympic bar into the center, while the other end will remain free or your can also load it with a weight on those days where you feel particularly strong. Just remember that the bar itself usually weights about 35-46 lb.. Using your both hands, grasp the bar handle and hold it in front of you just as you would hold a medicine ball. Standing feet shoulders width apart, engage your core and glutes, keep your shoulders down and away from your ears, squat down in slow and controlled motion and come back up engaging your glutes. Remember if you are feeling this in you lower back you should stop. Then take a deep breath, slow down and pay attention to engaging your glutes though the entire motion. The moment they are not engaged, your back will kick in to provide support. When performed correctly, squats do not bother your back it is a wonderful lower body glute and thigh exercise. Also, if you have past injures with your knees do not lower down beyond 90 degrees or lower your glutes past your knees. They should be staying parallel with the floor when you are at the lowest point of your squat. Use your breath to help you tough the movement. Inhale on the way down and exhale on the way up to help you to get through the sticking points. So do not forget to breath.

Stretch and enjoy your post-workout snack. I will be posting metabolic power bar recipe this weekend. So stay tuned.

Svetlana

Esse Libere Fitness – Free To Be Fit

Click on the link below to get your Gymboss interval timer if you do not have one and are looking to take your workouts to a new level: