Workout of the Day – Chest & Triceps with some Abs thrown in

I warmed up with a 2 mile run – but feel free to warm up as you please.  

Today I utilized super sets.  Too many people don’t take advantage of this simple concept.  It’s all about working smarter not working harder.  Get an efficient workout in, in half the time, and burn more calories and fat because you are keeping your heart rate in the fat burning zone.  Love it!

Super Sets – Sets of 3, weights of your choice

Super Set 1

  • Chest Press – 10-12 reps
  • In-and-Outs (balancing on the bench, extend your legs out and bring them in towards your chest and then back out, that equals 1 rep) – 20 reps

Super Set 2

  • Flies – 12-15 reps
  • Roman Chairs – 15 reps

Set 3

  • Cable Press – 10-12 reps
  • Side Plank dips – 10 reps per side

Super Set 4

  • Tricep Dips – 10 – 12 reps
  • Butterfly Situps – 15 reps

Super Set 5

  • Tricep push downs – 10-12 reps
  • Heel Taps – 15 reps per side

Cool Down – I did 5 minutes on the open stride cardio machine.  Feel free to bike or walk on the treadmill if you like.  You’ll see in this quick workout – you will have completed 225 abdominal exercises for a killer abs workout in addition to your chest and triceps.  A win-win in my opinion.  I was able to complete this entire workout in 60 minutes exact (2 mile run and 5 minute cool down included) and that’s with writing the exercises down in my phone.  If I hadn’t taken notes, I probably could have completed this faster.



About Food4Thought

I am no fitness expert. I am simply someone who has found joy in fitness and nutrition. I am a certified group fitness instructor. I’ve been teaching at the local health club for about 3 years now. While Zumba was my first love, I have since added Total Conditioning, Bodyworks plus Abs, and Core to my repertoire of classes. I work with a personal trainer to help me reach my fitness goals that I cannot obtain through group fitness alone. This year I ran my first 5K and plan to run my first 10K in March. To further my knowledge in the fitness realm, I have begun reading Strong Women Stay Slim, New Rules for Lifting Abs, and The Body Sculpting Bible for Women. On my list to read next is Wheat Belly. I am always looking for new ways to further my education and knowledge to better serve the members that take my group fitness classes. Lately, I have started tinkering with recipes, buying healthy cookbooks, and finding easy, tasty, and healthy foods to make. Like I mentioned earlier, I am by no means an expert, but the things I share with you have helped me tremendously with my fitness journey. It is my hope that with these easy tips and recipes, that you too can make these tiny steps and see big positive changes in your life.

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