Alright ladies & gents, it’s the official last Workout Wednesday of 2013!!
YUPP that’s right….next week Wednesday is Christmas day & then we’re into the new year.
Are you guys excited?
Do you have any specific New Year fitness goals?
I don’t have any new goals – but I’m still keeping on top of my Fit Bride challenge 
…and doing pretty good considering it’s the holidays and all….but I’ll save my update for another day.
Today, let’s SEXXXXY Up….with dumbbells {!!!!!}
The Workout
Complete the following exercises & reps without any rest in between each exercise. This is one round. Complete a total of 3 rounds with 2 minutes rest in between each round.
If you’re advances – skip rest altogether and aim for 5 rounds.
25 Upright Rows
20 Tricep Extensions
25 Shoulder Presses
20 Tricep Dips
25 Front Raises
20 Side Raises
This workout calls for some extreme lactic acid {!!!}
ARE YOU READY 2 FEEL THE BURNNNN !?!?!?!
{ Why the serious face? LOLZ! }
The Exercises Explained:
UPRIGHT ROW: Stand holding both dumbbells in front of your hips, palms facing your body, bend your elbows raising dumbbells into your chin. Be sure to keep your elbows out to your side & not allow your forearms to bend.
TRICEP EXTENSION: Hold both dumbbells together directly above your head, in each hand with palms facing each other. Bend your elbows, bringing dumbbells behind your head, pause & return back to starting position.
*it helps if you press dumbbells slightly together to help keep them together in motion.
SHOULDER PRESS: Hold a dumbbell in each hand, with arms up, elbows bent and dumbbells beside each ear (or a little above/below – depending on your body structure) Press dumbbells up into the ceiling as you bring them in closer together above your head. Pause, lower & repeat.
*when releasing dumbbells, be sure not to bring your elbows too low. You want to keep your triceps parallel with the floor at the lowest point.
TRICEP DIP: Grab a bench/stairs/chair and hold the edge of it with both palms facing away from your hips. Stick your legs directly out in front of you and hold your bodyweight with your arms. Bend your elbows, lowering your hips to the ground, pause & push through your triceps to return back to starting position.
*don’t let your butt touch the floor.
FRONT RAISE: Stand with a dumbbell in each hand, palms facing your body, hands in front of your hips. Keeping a straight arm, raise dumbbells together, directly in front of you, raising to shoulder height. Pause & release back to starting position.
SIDE RAISE: Stand with a dumbbell in each hand, with palms facing your body & hands on each side of your hips. Keeping straight arms, raise dumbbells directly out to your side – being sure not to raise dumbbell over shoulder height. Pause & release.
When I did this workout I used various different weights for each exercise.
Remember when choosing a weight that with this workout, you’re going for high reps – therefore your weight will be lower. I used 20lb for the upright rows, 15lb for tricep extensions & shoulder press & then 10lb for the front & side raises.
For the first round if you feel you can’t continue to use the same weight, lower your weight.
It’s all about the lactic acid baby & if you don’t lower the weight, you won’t be able to do the reps without resting.
Light weight {!!!!}
ok, I’m hearing some Ronnie Colman in my head right about now…lolz!
xoKaren
