I’m finally starting to get my strength back after spending so much time in the mountains this summer. We had a blast fishing for salmon in Idaho for 4 weeks, but there are no weight rooms in the back country and so I lost a decent amount muscle. My arms are shot after this workout, try it and let me know what you think. Because of the supersets, it is a pretty quick workout. I’ll put the weight I did in parenthesis, but use a weight that will put you to failure by the last set while still maintaining correct form.

 

Triceps, Biceps, Abs
Superset:
1a) Skullcrushers, 3×10 (40lb)
1b) Barbell Bicep Curl, 3×10 (50lb – make sure you keep your elbows stationary and don’t swing your back for momentum)
45 second rest between sets

 

Superset:
2a) Rope Tricep Pushdown, 3×25 (25lb)
2b) Alternating Dumbbell Hammer Curl, 3×15 (17.5lb)
45 second rest between sets

 

Superset:
3a) Tricep Dips on Bench 3×25 (body weight)
3b) Cable Bicep Curl, 3×20 (20lb)

 

Tabata Abs
(20 seconds on, 10 seconds rest, 4 minutes, 8 sets total)
1) Russian Twist (holding 10lb med ball)
2) Up, Up, Down, Down Plank
3) Reverse Crunch (focusing on keeping your feet as close to the ground will make it more challenging)

 

Cardio (optional):
20 minutes StairMaster
Fat Burning Workout Setting (sometimes called interval workout)
Every 2:30 alternate between single steps and double steps (stepping over every other step).

 

Good luck! If you try it let me know how you liked the workout.

 

Alternating Steps

 

 

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Natalie Hodson is a mom of two showing how to balance family, fitness, and a healthy lifestyle. www.nataliehodson.com