Thursday Arms, Abs, Buns and Cardio Workout

I hope you guys are having an awesome week.  We have had a busy one but it has been fun.  We have been eating frozen yogurt, watching movies, swimming and hanging out with friends.  I just love the summer time.   I started my morning bright and early teaching my boot camp class.  I had a few new gals in my class today which is always great.  I love getting new members to try my classes and I hope they continue to come back.  This morning’s workout was a good one.  The focus was on upper body, core and glutes with cardio bursts mixed in.  I will definitely be feeling all the core tomorrow.  After my workout I made another one of my smoothie bowls that I am addicted to.  This time I got a picture!   IMG_1122

You can make smoothie bowls with just about anything.  I typically see what  have in the pantry or fridge and go from there.  I always include my protein powder and green vibrance or some type of greens to get my day started out right!  I hope you guys enjoy the day and give this workout a try.  

Arms, Abs, Buns and Cardio Interval Workout

This workout can be done at the gym or at home.  It is about 45 minutes long.  

Items Needed:  Weights, Mat, Towel, and Water

Warm Up (3-5 Minutes)

Warm Up for 3-5 Minutes by lightly jogging, biking, elliptical or doing dynamic warm up exercises like jumping jacks, high knees, body weight squats and lunges.  

The Workout:  Perform each exercise for 30 seconds repeat twice.  

Set 1

  • Lunge Hops
  • Tricep Extension in a Lunge Position (right leg forward)
  • Lunge Hops
  • Tricep Extension in a Lunge Position (Left leg forward)
  • Repeat 2x

In between each set complete the following for 1 minute

  • 1 Push Up
  • 4 Plank Shoulder Taps
  • 8 Plank Jacks

Set 2

  • Running Man Right Leg Forward*
  • 1 Arm Shoulder Fly Right
  • Running Man Left Leg Forward
  • 1 Arm Shoulder Fly Left
  • Repeat 2x

1 Minute

  • Push Up
  • 4 Plank Shoulder Taps
  • 8 Plank Jacks

Set 3

  • Knee Pulls Right Side*
  • Wood Chopper Right Side
  • Knee Pull Left Side
  • Wood Chopper Left Side
  • Repeat 2x

1 Minute

  • Push Up
  • 4 Plank Shoulder Taps
  • 8 Plank Jacks

Set 4

  • Weighted Straight Arm Jacks (weights are optional, go lighter on the weight)
  • Downward Dog with a Kick Up Right
  • Weighted Straight Arm Jacks
  • Downward Dog with a Kick Up Left

Repeat 2x

1 Minute

  • Push Up
  • 4 Plank Shoulder Taps
  • 8 Plank Jacks
  • Cool Down and Stretch

*Running Man:  Standing in a lunge position pump arms as if running while driving your knee into your chest.  Take out knees if it is too difficult and just pump your arms.  

*Knee Pull:  Start standing, feet hip width apart. Step your right foot back on a diagonal and reach your arms up and to the left. Tighten the core and use your lower abdominal muscles to drive your right knee into your chest as you pull down with the arms.

Arms, Abs, Buns and Cardio Interval Workout (1)

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