Weight loss progress

I lost 5.3lbs last week and so far 1.5lbs this week. I hope to continue losing this week and in the future!

Here are some of my favorite things. I got them from random websites online so I'm hoping they make sense without pictures. :) When I get to my goal weight, I plan on making a workout video to help people!!

Along with these workout moves, I do tricep extensions with a 10lb weight. Those are killer! I also like the Leslie Sansone DVDs (Walk Away The Pounds) and Jillian Michaels' DVDs (The SHRED, Last Chance Workout). I get bored VERY easily, so these help mix it up. I am hoping to post some progress pictures next week.


Superset #1:
Bicep Curls and Bicycle Crunches

This is the first superset. Perform bicep curls and then without rest perform bicycle crunches.

Bicep Curls
Begin by standing with your feet facing forward and your palms facing forward.

Exhale and bend your elbows, curling the weight up towards your shoulders.

Hold briefly at the top and then slowly lower to the starting position.

Aim for 8-15 repetitions and then move immediately without rest to bicycle crunches.


Bicycle Crunches
Lie on your back bring your left knee towards your right elbow, and then switch to the other side.

Move in a rhythmic fashion.

Perform 15-25 repetitions on each side.

Rest 30-60 seconds, and then go back to bicep curls.


Ab and Arm Toning Workout
Superset #2:
Triceps Kickbacks and the Plank


Triceps Kickbacks
Hold one or two dumbbells in your hands, and bend over so that your body is parallel to the floor.

Straighten your arm and hold briefly at the top before slowly lowering to the starting position.

Keep your back straight throughout.

Do 8-15 repetitions and then without any rest move on to the plank.


Plank Pose

The plank is an isometric exercise. This simply means that you hold the same position without moving.

Balance on your elbows and toes and hold this position for 30-60 seconds.

Keep your back in good alignment. Use your abs to keep your back from sagging or arching too much.

Rest after the plank for 30-60 seconds and then go back to triceps kickbacks.

Ab and Arm Toning Workout
Superset #3:
Lateral Raises and Reverse Crunches with the Ball

Lateral Raises
Hold dumbbells in your hands with your arms at your sides.

Lift your arms out to the side and hold briefly at the top of the movement before returning to the starting position.

Keep your neck and shoulder in a good posture throughout.

Perform 8-15 repetitions and then without resting move straight to reverse crunches with a ball.

Reverse Crunches
with the Ball
If you do not have a ball, you can simply do reverse crunches without the ball

If you have a ball, lie on the floor and squeeze the ball against your thighs with your feet.

Lift the ball off the floor and bring your knees towards your chest. Hold briefly and return to the starting position.

Perform 12-15 repetitions. Rest 30-60 seconds and then go back to the lateral raises.
Ab and Arm Toning Workout Summary

I hope that the instructions for this ab and arm toning workout are clear. Focus on 2 exercises at one time. Aim for 8-15 repetitions for the arm exercises and 15-25 for the ab exercises.

Begin with Bicep Curls and Bicycle Crunches. Do 2-3 sets of each exercise before moving on to the next 2 exercises.

The second superset is Triceps Kickback and the Plank Pose.

And the third superset is lateral raises and reverse crunches.

Note: You can use the superset principle to create unlimited workouts. If you have a favorite exercise it is okay to substitute any of the above exercises.