7.29.2015

Shoulders + HIIT



Awwwwwwwwwww look what popped on my TimeHop from 5 years ago! I so remember that day, I just got back from bootcamp and I was feeling so good about my progress, I was pretty close to hitting my prepregnancy weight of 185 {this was after Madison}. Back then my weight loss routine was, burn all the calories I could and eat as little as I could manage, while that is not ideal {and definitely not sustainable for long term} it's all I knew at the time and it got me headed in a direction that wasn't up. 

I'm just glad my choice in workout clothing has improved, I used to throw on just any tank or tshirt. I just got these Flare Tanks in and they are little more expensive than I normally buy, but that fabric is to die for, the best fitting tank I own for sure, plus the print is beautiful! They had a pink one I didn't buy, but I may have to fix that :)


I recorded a shoulder video for y'all today, shoulders are the gateway to gorgeous arms - shoulders, triceps, then biceps -  according to me that is.

Pick your reps based on the amount of weight you use, less reps for heavier weights - or increase weight each round - no wrong way to work it out! FYI I sped up the video for time reasons, but do a slow and controlled movement when you are completing the reps!!



I also made a fun little cardio HIIT on the Stairmill - 20 minutes

1 to 2 min warmup
3 to 7 brisk pace NO HANDS
8-14 pick up the speed a bit and skip a step
15 - 20 Heart bursting sprints. 30 seconds at top running speed {adjust for your level!} and 1 minute of slow stepping letting your heart rate come down. 



Ok, go have some sweaty fun!

13 comments :

  1. Your transformation has been absolutely amazing. I've been following long enough to know how hard you worked and it's so inspiring to see how far you've come. :)

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  2. You inspire me! You are totally my girl crush!

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  3. You look great! I've been lifting weights (21 Day Fix Extreme) for the last 5 months and I'm down 15 lbs since September 2014 with 21 DF and PiYo!

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  4. Just awesome! Thank you for the inspiration and making me believe that it is all possible.

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  5. Wow! You should be proud of your hard work. I admire you and think it's great you're showing your daughter how to live a healthy life :)

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  6. Beautiful.. so inspiring i have followed u since ur 2nd pregnancy and u have always maintained very humble ty for all u share.

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  7. You are amazing!!! And your hips??? What hips? They are gone. You should be so proud of yourself as I know you always mentioned wanting to lose more there! Keep Rockin' It!

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  8. Wow! Your progress is amazing!! You look fab!!

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  9. Your arms looking amazing in that video!!!!!!!! :):) thanks!!

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  10. You look amazing as always - thanks for the constant motivation and especially the videos. I love how you speed them up, you are just the best for all of us!! Love!! :)

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  11. I love working shoulders, and I love around the worlds!

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  12. Man, you are looking amazing. SERIOUS inspo. But that stairmill...That + me = ER.

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