Category: Workouts

Beginner Upper Body Workout

In the past, I’ve been horrible when it comes to working out my upper body. I love training my back but I have never been too thrilled to train my biceps, triceps, and shoulders. This year, one of my “resolutions” or something I want to work on is training my upper body. I decided the best way I can do that is target all the different sections of my upper body in the same session. This way, I won’t get bored just doing shoulders or just doing biceps. I added in a back superset since that’s my favorite and would motivate me for the rest of the workout.

I created and performed this workout last week and it left me fairly sore which is always a great feeling. It’s more for beginners because it includes a bunch of basic movements that you can do with light weights. It consists of 4 supersets. A superset consists of two exercises performed back to back with little to no rest in between. You will do 10-15 reps of exercise 1 in the superset then immediately move on to performing 10-15 reps of the second exercise.

Even though I labeled this as a beginners workout, it can be transformed to a more intermediate workout by increasing your weight. The workout has basic moves but everything can be adjusted according to your skill set and strength.

Between sets, you should rest 1-2 minutes before moving onto the next one. You don’t want to wear yourself out all at once and you want to make it through the entire workout. Give your body the rest it needs to keep pushing. Take this time to get your breathe back and drink some water or on BCAAs to help muscle recovery.

All of these exercises use dumbbells and the tricep dips can be performed using a bench at the gym or your couch if you’re doing this at home.

Please remember to warm up before going straight into the workout. Get on the treadmill or elliptical for a quick cardio warmup or jump rope for 5 minutes.

Use this as your next upper body session!

StairMaster Workout

The StairMaster is a great way to get cardio in and work up a serious sweat! Some may be intimidated by it and some may hate it, but you should definitely give it another try with this workout! I used to hate the StairMaster and couldn’t make it longer than 2 minutes when I first tried. I started doing longer and longer workouts to build up my stamina. Now it’s my favorite form of cardio!

I normally do this workout as a warm-up before leg day. It’s great because you can go through the workout as many times as you’d like depending on how long you want to workout for! I usually go through it once or twice as a warmup.

I put a range of speeds for most of the different exercises. Your speed depends on your skill level and should be a framework to go by, not something you need to stick to exactly. For me, normal walking speed is at least 10 or above but that won’t be the same for a beginner.

Give it a try next time you’re at the gym!

Beginner Kickboxing Circuit Workout

One of my favorite forms of cardio and exercise is kickboxing. I love how energized you feel and how strong you become! Some of my most sore days have been after an hour kickboxing class. And the best part is, you lose track of time because it’s that much fun!!

It’s important to find some form of exercise that you just completely enjoy and look forward to doing. You never want to be in a “funk” when you dread going to the gym or dread going for your daily run. You’ve burned yourself out to the point where you don’t like something you’re doing and that’s going to get you off track from your goals.

Living a healthy lifestyle, it’s easy to run into these funks. It can happen more often than you think. When you get in this rut, you need to change up your routine! Go for a swim instead of jogging. Practice yoga when you have pushed your body too far. Give your body a break and listen to it! Do something active that makes you happy! You may need to keep changing it up and that’s okay – just don’t give up

I created a beginner at-home kickboxing circuit workout that will only take you around 20 minutes to complete. It’s two circuits that have 4 exercises in each. For each circuit, you will complete all exercises back to back, doing each exercise for 30 seconds. Once you complete all 4 exercises in the circuit, you will rest for 30 seconds. That’s one round. You will complete this process again until you’ve done 4 rounds of circuit one. Then you get a 1 minute rest before doing the same thing with circuit 2.

Be mindful to even out the workout on both sides of your body. I prefer standing in Orthodox position. This is a fancy boxing term for left foot forward, right foot back. For exercises like Circuit 1, exercise 1, you will want to switch your footing position between circuits so you’re not constantly just working the one side of your body.

I don’t jump rope in my apartment so I just pretend like I’m jumping rope. It’s the same movement so it will work in the same way!

Remember to have fun, work hard, and get out of your comfort zone!