New to weight lifting? Today’s workout will ease you in at your own pace. Already a pro? You have the option to challenge yourself! Remember, exercise should be enjoyed – not a punishment. If you’re someone who has struggled with restrictive or disordered habits in the past check out The Recovering Girl’s Guide to Working Out first
I know that the “half full / half empty” debate is usually reserved for glasses, but today we’re taking it to the gym for a little lesson in optimism and flexibly (although not the kind of flexibility you’re thinking of) before I share today’s workout with you.
Most of us prefer to think of ourselves as “glass half full” people, and that’s fantastic. I’m a big believer in optimism and that everything happens for a reason. But should anything happen to / interrupt / or interfere with my workout that I planned for the day? Forget about it. Instant dark cloud and I can feel the frustration and anxiety slipping in. You planned on it being leg day, but all the squat racks are taken. You wanted to do cardio, but you grabbed the wrong sports bra. So on and so forth. Can you relate?
I am someone who enjoys structure, and I don’t think I’m alone in this. When I make a plan for the gym, I don’t like to stray from it. I’m not talking about exercising intuitively because if something doesn’t feel good or I’m really not enjoying it, that’s different. What I’m referring to are the silly, annoying things that pop up and can get in the way of workouts or plans. AKA life. AKA makes ya glass (or gym) feel pretty dang empty
I had one of those moments earlier this week. I walked into the gym at 7 AM, ready to do one of my favorite Blogilates circuits including box jumps, weighted squats, and some more total body moves. I grabbed the first box I saw and although I noticed that it seemed a bit high, I decided to just give it a shot.
I jumped, didn’t make it up to the top, split open my knees as I tried, and as I came back down – tore the skin off of my elbows and landed on my wrist. Can you say OUCH? And this was the very beginning of my workout. Of course I had to go to the first aid desk, clean my wounds, band aid myself up, and sit down. I was in pain, but I was also so annoyed that I wouldn’t be getting my workout in. I called up my boyfriend and he convinced me to just chill and relax for a bit so that’s exactly what I did for 20 minutes. Still feeling irritated that I couldn’t do any plyometric moves using my knees or any exercises on my elbows, I debated just skipping the workout all together. Which I would’ve done if I was still in pain, but I was feeling better and I knew there were some upper body exercises I could do if I stopped feeling sorry for myself. So that’s exactly what I did. I reminded myself “This doesn’t have to be your best work out, just try to enjoy it” and just went for it.
The B(E)ST Arm Workout
B(E)ST stands for Biceps, Triceps, and Shoulders and you better bet it’ll have your entire arms sore! See below for more details.
By listening to my body and just doing exercises that felt good, I ended up creating my own workout routine – something I hardly ever do. Because of my frustrating, unplanned, and yes, painful detour, I ended up with the chance to create something for myself rather than copying someone else’s routine. I’d call that a glass half full. And I enjoyed it so much that I got the idea to share it with you all. I call that a glass so full it’s overflowing. It just goes to show you that a seemingly awful situation or day can turn into something wonderful. I guess when life hands you super high box jumps, fall down and go train arms. No wait I’m totally kidding don’t fall down. At least not on my account.
A few notes on the workout…
- the first three moves are a SuperSet, so you’ll be doing 12 bicep curls, 12 front raises, 12 lateral raises and then repeat. Same thing for the sets of 8 with the increased weight
- I designed the image so you can save it to your phone to take to the gym or text it to a friend to do with you!
- feel free to replace the plank at the bottom with your favorite core move or omit it entirely if you prefer; I just really like ending with some core to stretch me out a bit
Who are you challenging to do this workout with you?
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