Bodyweight Workout for Women

Found this awesome workout on Popsugar and decided to do it as part of my cross training tonight.

Warm up for 3-5 minutes and then do the 3 circuits below:

Circuit 1

  • Elbow Plank with Leg Lifts x 20 reps

Repeat circuit 3x

Circuit 2

  • Curtsy Lunge x 10 reps ea. side
  • Squat to Side Kick x 12 reps ea. side

Repeat circuit 3x

Circuit 3

  • Pilates Roll-up x 10 reps
  • Leaning Lunge x 12 reps ea. side

Repeat circuit 3x

To increase the burn, I used a 15lb kettlebell for the squats, russian twists and lunges.

The entire workout took me about 25 minutes.

Reblog to share.

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Total body trimdown!

1. Cross leg extensions x 10
2. Tricep kick n dip x 12 ea leg
3. Corkscrew x 5 clockwise and 5 counter clockwise
4. Side plank leg lifts x 12 Sa side

This is a fun and quick POP Pilates routine to target your core, your abs, your arms, and your legs!!

Give it a shot! Now tag your victim.

Song is “where are u now” by skillex & diplo.

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I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.

For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)

For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)

I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).

These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.


Fast & Furious 300 Calorie Circuit

Warm up for 10 min at a moderate pace, then do the circuit with no rest in between the moves

1.Three Way Jumping Jacks 60 sec

2. Squat Up To Twist 15-25 reps each side

3. Three Way Jumping Jacks 70 sec

4. Alternating Dead Lift With Curtsy 15 reps each side

5. Three Way Jumping Jacks 80 sec

6. Push Up To Side Crunch 15-25 reps

7. Three Way Jumping Jacks 90 sec

8. Alternating Cross Leg Renegade Row 15-25 reps

9. Three Way Jumping Jacks 80 sec

10. Push Up Step Kick Through With Shoulder Press 10-15 reps

11. Three Way Jumping Jacks 80 sec

12. Tricep Extension (Head Banger) With Pelvic Thrust 25 reps

13. Three Way Jumping Jacks 70 sec

14. Tricep Dip With Alternating Bicep Curls 10-15 reps

15. Three Way Jumping Jacks 60 sec

16. Static Sumo Squat With Alternating Side Bend & Ankle Reach 25 reps

17. Three Way Jumping Jacks 50 sec

18. Iso Squat With Alternating Calf Raise 25-35 reps

19. Three Way Jumping Jacks 40 sec


Hey guys! Want a quick fat burning routine? Try this!

1. Skaters x 12 floor touches
2. Tricep dip n touch x 12 dips
3. Bunny hop air jacks x 12 combos
4. Push-up twist x 12 push-ups
Do this 4x through as quickly as you can without resting! You will be sweating!! Now tag a friend to challenge them for time!

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Best upper body dumbbell exercises

Do this circuit twice a week with as little rest as possible between the moves; repeat once or twice. You’ll need a pair of 2-5 lb weights.

1. Bear Jumps 40 secs

2. Overhead Triceps Extension With ISO Squat & Heel Raise 15 reps

3. Side Shuffle Russian Lift Jump 40 secs

4. Single Leg Triceps Dip 20 reps

5 Burn-Out Punches Jump Turn 40 secs

6. Put Down Jump Over Overhead Press 10 reps

7. Skip Rope 60 secs

8. Bent Over Rear Fly To Power Sumo Press 10 reps

Doing tricep dips on lil sis @jackelynho today!!! She’s bridging to work her butt thighs and core. Try it with a friend who is fond of getting tortured ;)

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Know Your Muscles and How To Train Them: 3 of 12: Triceps

Dips with bench/chair:


Push Ups:


… and Push up variations:


Kickbacks: This exercise is great for stimulating all ares of the triceps muscle. 

Burpees: This is an advanced exercise involving several muscle groups at the same time: the shoulder and arm muscles, chest muscles and leg muscles. The Burpees is therefore one of the exercises most often used by American Marines in their training, as a complete and efficient exercise for improving aerobic capacity.


Today I overheard two people next to me at a cafe talking about getting old. Saying they are “SO SCARED”

I’m excited! What an amazing challenge. A life challenge to see how far you can push your body.
How long you can live, how radiant you can look, how strong you can be.
It’s a life challenge.
You have a choice.
And before I say this I just want to say that I have a bus full of over 60’s that enter my gym and are fitter and stronger than me BY MILES.
A 70 year old woman doing 15 chin ups followed by 15 push ups, followed by 15 tricep dips. I sat and I watched her do it. I couldn’t even work out I was just sitting there with my jaw on the floor.
So coming back… you have a choice to be who you want to be and do what you want. I wish to live a long and fulfilling life even when I’m 60. I want to feel strong, Eat well and be energised.
We can do all of that.
You are not an exception to science.
It WILL work.
Eat well.
Be active.
Start today!

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