I’m in full Cabo prep mode which means I’m working my arm muscles multiple days a week to get them tone. I’ve been requested numerous times to share my fitness & yoga sequences so you all can do them in the comfort of your own home or on the road in a hotel room. I’m sharing an arm focused series today that can be paired with a cardio session or lower body series as well. I typically use 3-5 lb weights for the whole series but you can easily do all of these moves with a resistance band or no weights at all. Put on some tunes and knock out this set 3-5x depending on how you’re feeling!
Headband: Hello Headband
Socks: Cuddl duds (softest socks ever and lol at the different height in these photos – opps
15 Reps of each:
Bicep full range curls [palms facing up]
Hammer full range curls [palms facing in]
W pulses [hands out to the sides and pulse out 1 inch]
15 Reps of each:
Goal post pulses [90 degree arms // elbows straight out to the side from shoulders // pulse up 1 inch]
Box pulses [elbows straight out from shoulders in front // pulse up 1 inch]
Straight arm pulses [wrist straight out front from shoulders // pulse up 1 inch]
Then Pulse in 1 inch
Back & Triceps
15 Reps of each:
Reverse flys full range [hinge from the hips with a flat back // arms straight out to a T and then release down in front of the shoulders]
Then Pulse 1 inch at the top [hands straight out from the shoulders]
Triceps pulses [Arms straight back behind you with weights higher than glutes // pulse up 1 inch]
Then pulse in 1 inch
After wrapping up however many sets you completed, finish off your arm workout with some deep stretching. I’m a huge fan of utilizing a yoga strap or resistance band to stretch out my muscles after this arm sequence.
I hope you all enjoy, have sore arms after, & have a fabulous day ahead of you!
I’ve been pretty quiet around here for the last couple weeks since Summer tends to get crazy busy every year and the time just slips right away from me. I’ve been more focused on getting outside while I can and taking full advantage of my free time since I have been teaching multiple yoga classes a week, Barre Teacher Training, and working full time. Fortunately and intentionally my schedule is clearing up finally! My Enneagram type 7 personality is a bit worried to have a more open schedule so of course, I’m already starting to fill it with goals I want to tackle in the upcoming weeks (like organizing my closet and improve my hair care routine).
Which brings me to my post today and my goal for August. I’ve recently dove headfirst back into my passion for running and decided its overdue for me to train for another half marathon so this month’s focus will be about increasing my distance and ultimately covering 100 km (~62 miles). I’m including my rough schedule if anyone else would like to join in!
For the forecast, I’m mapping out a lot more than 100 km to give myself flexibility in case the days I schedule my longer runs I’m just not feeling it. As always, I’m open to any tips and tricks to help complete this monthly goal. Let’s go!
I’m not going to lie, I am one of the worst about getting up in the morning for working out. I claim to be a morning person but when it comes to working out in the morning, I am not that type of person!
Low and behold, I am trying to turn over a new leaf. So whether you are trying to hop over to your gym, tie on your sneakers for a sunrise jog, or getting into an early workout class then we’re in this together.
With anything, a morning work out can be made easier with some helpful tips and tricks. I’ve compiled a few different things that normally help me roll out of bed a little easier before the sun has started to shine.
Set out your work out clothes. If you already have them laid out, it is much easier to slip into them instead of spending time picking out what you’re going to wear.
Even better, wear your work out clothes to bed. I do this all the time and I am not ashamed one bit.
Recruit a buddy early on. This is probably one of the best tricks because you don’t want to let the other person down and now you have a reliablity partner to make sure you show up.
Set up a routine that is easy to stick to and not intimidating. If you’re signing up for 5AM CrossFit but you’ve never hit up a CrossFit workout before or you’re aiming to run 6 miles and you’re not in shape to run 1, then you’ll more than likely talk yourself out of a work out that doesn’t sound enjoyable. Find fitness routines that spark interest and a little be of excitement maybe; Hot Yoga, Zumba, Sunrise Hikes. Start simple and then expand the horizon.
The night before, prepare a quick healthy snack before you leave the house. A workout on an empty stomach is no bueno, so prepare a protein bar or piece of fruit you can munch on your way.
Prepare your breakfast in advance as well. You’ll probably be in an early if you’re coming home between your work out and work so have a healthy meal ready so you’re not scrambling.
Set an alarm with a tune that will pump you up to get out of bed. The normal alarm sound is lame and super unmotivating. Set up an alarm that will blast some Sia or Beyonce. A tune that will get you jazzed to start your day off on the right foot.
And most important enjoy your workout once you’re there!