SUMMER TRIM DOWN SERIES DAY 44

Today we are working our Chest. This is one of my favorite body parts to work on and hopefully you enjoy it as much as i do:)

This is our last day of SUMMER TRIM DOWN SERIES and I know you can do it. I believe in you:)

Barbell Bench Press 20 reps

Decline Dumbbell Press 20 reps

Dumbbell Flies 20 reps

Incline Dumbbell Flies 20 reps

Shoulder Push Ups 20 reps

Dips 20 reps ( Chest Version, using a chest machine )
REPEAT 2 MORE TIMES

For your mid afternoon snack, kick it with this tropical smoothie:
banana, apricots, peaches, sparkling water! 

REPEAT 2 MORE TIMES

For your PM Workout:

Stair Climber Intervals 45 min

PM WORKOUT: CHEST

Here is your PM Workout for this evening!

Make sure you concentrate on your form. Exhale when you lift the weight. This is a little trick that I like. It makes it so much easier to finish the reps when you are exhaling properly. Choose the weight that you can manage. I don't want you to hurt yourself but also challenge yourself. Take a min to rest between sets.

1. Front Raise and Pull Over 4 sets 8 reps ( one of my favorites ) Lie on a bench holding a barbell using a palms down grip which is about 15 inches apart. Place the bar on your upper thighs, extend your arms and keep a slight bend on the elbows. Raise the weight while keeping your arms straight, inhale and continue until the bar is on the other side above your head . It should be about 180 degrees. Your arms should be parallel to the floor with the palms of your hands facing the ceiling. Return to the starting position and exhale. Repeat the motion.
2. Barbell Bench Press 4 sets 12 reps
3. Incline Dumbbell Flies 4 sets 8 reps
4. Push Ups on Bosu Ball 4 sets 12 reps. It is a little more advanced push up. If you want to do a regular one or on your knees that is ok too :)
5. Cable Cross Over 4 sets 8 reps

Stretch. 

The Photo is from "POPSUGAR Studios!!!!

Throw some watermelon to u water. Mmm, so refreshing and delicious. Make a huge pitcher for this weekend if you are having friends over. Such a great beverage to enjoy at the bbq!!! 
Happy Thirsty Thursday:)

Summer Trim Down Series Week 3 Day 17

We are training chest and midsection today.

Start with a 10 min warm up. It can be anything. Do some Jumping Jacks, High Knees, Run in Place, Jog, Walk. GET YOUR HEART RATE UP AND LETS GET STARTED. NO TIME FOR DRAGGING OUR FEET!!!

* Dumbbell Bench Press 4 sets 10 reps

SUPERSET:

* Incline Dumbbell Press 4 sets 8 reps
* Tricep Dips 4 sets 8 reps ( you can use the bar or do them on the bench )

SUPERSET:

* Dumbbell Flies 4 sets 8 reps
* Standing Cable Flies 4 sets 8 reps

Resume normal sets:

*Stability Ball Chest Press 4 sets 8 reps
* Crunches 3 sets 30 reps
* Bicycle Crunches 3 sets 30 reps
* Jackknife Crunches 3 sets 30 reps
* Roman Chair ( Hanging Raises ) 3 sets 15 reps

Are you sweating??? If not, DO MORE:))

Summer Trim Down Week 2 Day 8

I hope everyone had a great weekend and ready to hit the gym again. Last week we had a slow start and were preparing ourselves for whats to come. But this week we are going to kick it :)
5 more weeks to get ready for bikini season and there's no time for slacking off. Whenever you feel like you are falling, think of sandy beaches, sunshine, smiles and a beautiful, sexy and confident you and you will lift yourself right back up:)
Look back at last week and think how it made you feel. How did it make you feel? Are you feeling lighter, happier, stronger? Rate how you felt and if the number was not high enough, that's okay. You will get there by the end of the program, promise:)
I hope everyone got a chance to go grocery shop yesterday and prepare meals for this week. REMEMBER:  Planning meals, packing them and taking them with you is a key to success. CONSISTENCY. If you slip up, that's fine, just start all over again next day. JUST DON'T GIVE UP!

Your workout for today:
CHEST AND TRICEPS

• Push ups 3 sets 12 reps
• Barbell Bench Press 4 sets 8 reps
• Incline Dumbbell Press 3 sets 12 reps
• Decline Dumbbell Flies 3 sets 12 reps
• Bar Dips 3 sets 12 reps
• Standing Triceps Overhead Extension 3 sets 12 reps
• Triceps Kickbacks 3 sets 12 reps
• Triceps Push down 3 sets 12 reps