Monday, June 27, 2011

The Punisher

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This workout punched me in the chest and arms or at least it felt like that. :) I used 15lb weight and did 3 sets of all the exercises. I did a max of 12 reps on each exercise and for the last set I was down to 8 reps or so on each exercise.
GIVE IT ALL YOU GOT!



WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.


WORKOUT:Perform one set of each exercise without resting. Once you have finished going through this routine 2 more times.
  • SINGLE LEG PUSH UP
  • AROUND THE WORLD
  • DIP ON BENCH
  • INCLINE PUSH UP
  • ELBOWS OUT TRICEPS EXTENSION
  • SLIDING PUSH UP
  • ARM CIRCLES
  • OVERHEAD TRICEPS EXTENSION
  • SHOULDER RAISE
  • ONE ARM PUSH UP

SINGLE LEG PUSH UP
Get into a full push-up position with hands shoulder-width apart, legs extended behind you. Raise left leg about 3 inches off the floor. Bend elbows 90 degrees, bringing chest toward floor. Repeat for 8 to 10 reps; switch legs.

AROUND THE WORLD
Stand with your feet shoulder width apart. Start with medicine ball at pelvis, then rotate your arms to right until your complete a circle. Rotate your arms to the left until your complete a circle. Repeat.

DIP ON BENCH
Sit on edge of chair with hands holding front edge, legs extended straight out with heels on second chair. Lower body off edge of chair until upper arms are parallel to ground. Straighten arms and bring body back up to starting position.

INCLINE PUSH UP
Place hands shoulder-width apart on a bench with legs extended behind you. Bending elbows 90 degrees, lower chest toward bench, keeping back straight. Straighten arms and repeat.

ELBOWS OUT TRICEPS EXTENSION
Lie face up on a bench holding dumbbells, arms extended above shoulders and palms facing forward.

SLIDING PUSH UP
Narrow push up position, slide hand out while keeping the opposite hand stationary. When reaching wide position, perform push up movement, then return to narrow position and repeat.
Note: Use a towel for hardwood floor or plastic/ paper plate for carpet.

ARM CIRCLES
starting with weight down at hip level, slowly lift arms up, overhead, back, and down to complete a full rotation. Repeat for a full set. From the same start position, rotate arms backward, up, forward, and down to complete a large circle. Repeat for a full set.

OVERHEAD TRICEPS EXTENSION
holding dumbbells, extend arms overhead. Keep uppper arms stationary and elbows from flaring outward. Lower weights behind head, then straighten arms back up and repeat.

SHOULDER RAISE
stand with feet shoulder width apart and knees slightly bent. with one weight in each hand, place weights in front of your thighs. Slowly lift both arms straight up at the same time until  they're just above shoulder level. Lower them back down in a controlled motion; repeat for a full set.

ONE ARM PUSH UP
In a push up position separate your legs wide. Place push up hand on floor below shoulder. Place other arm behind back or on hip. Go as low as you can to where you can still get back up. Don't worry that you can't go all the way down. Partial range of motion still works with this exercise. Switch hands every other rep or so.
Note: If you need to get on your knees and separate as far as possible for this push up.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:



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19 comments:

  1. Phew! My arms are shaking... is that a good sign? Lol! I was able to do 2 sets of the workout, doing 12 reps per exercise. Except for the push-ups; I could only manage 8 reps on those. Push-ups will probably be the death of me!

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  2. Another good workout! Again, I had time for 2 sets, doing 12 reps per exercise. I used 8 lb. weights. The good news is, the push-ups were easier this time around!

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  3. Another great workout! Same as before: 2 sets, 12 reps per set, using 8 lb. weights. David says my arms are looking ripped! ;-)

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  4. Wow. This was a tough one today. Pushed 3 sets in 30 minutes. Last sets were down to 6-8 reps. I like the mix on this workout.

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  5. I think I might be getting stronger! Just did this workout again for the first time in a while, and I was able to complete 3 sets of the workout (2 sets of 12 reps, 1 set of 8 reps). How exciting that I beat my earlier rounds!

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  6. Week one done!!! So excited I stuck with it, how is everyone else doing?

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  7. Absolutely loving your workouts! I'm struggling to keep up, but I'm doing it! Your video on this one really helped me make sure I was doing the exercises correctly.

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    Replies
    1. I wish I had more time to do video for all of them. Glad you liked it.

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  8. Done with week #1! I feel so great. My legs and arms are so strong slready. Still working on the abs! This is so fun! I look forward to it every night!

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  9. Do these workouts work your abs too? I like to do workouts where I don't have to do a whole circuit for abs and legs or whatever I am doing. I sometimes just don't have the time to do abs and legs or abs and arms in one day, especially if there is a cardio in there as well.

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    Replies
    1. Do it as its written and your abs will be hit. The way I planned the workouts your abs get hit on some days and others they a sprinkled in with balance moves.

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  10. I am just finishing up week one of this program and just wanting to ask you, are you really only supposed to be doing these exercises to get bikini ready? You don't have to do any cardio? Or anything else?

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    Replies
    1. Gina, I just dont have time to do cardio a lot of days so I packed these workouts to the max to get most out of them. Feel free to add more cardio. The more you burn the better.

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  11. wow! Best arm workout I've ever done. I have noodle arms :) Starting later than everyone else, but I just finished my first week!! Thanks so much for putting this on.

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    Replies
    1. Then you did it right. Keep me posted and congrats on your first week.

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