Dumbbell Chest Press

Flat Stomach Workout of the Week – Full Body Circuit for Women

Need a quick idea for a flat stomach workout this week? Need a new full body circuit to spice up your current workout routine? Then take a peek at this week’s flat stomach workout video for a GREAT workout that will have your heart pumping and the fat burning.

A circuit workout is a great idea if you are short on time and want to get in a quick burn. Or if you want to spice up your current cardio routine then you will need to give this a try!

Unfortunately for most of us (me included!) its getting colder out and getting yourself to a track or field to do a workout like this is near impossible. Some other options:

• If your gym has a basketball court use the lines on the court to do your suicides
• If your gym has a studio – set up some cones or dumbells at various points to make your ’5 yard lines’

Most importantly – make sure you elevate your heart week this week to help you keep the fat burning! Have a GREAT workout!

More FLAT STOMACH Exercises:

Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – EZ Bar Skull Crusher

Four Types of Pushups to Strengthen and Tone Your Arms and Abs

Flat Stomach Exercise of the Week – Incline Dumbbell Chest Press

Changing up your workout every few weeks is important not only for your sanity but for your muscles. This week’s flat stomach exercise of the week adds a bit of a twist to a familiar exercise and while helping you see continued results.

This week’s flat stomach exercise of the week is the Incline Dumbbell Chest Press.

The chest press is one of my favorite exercises – it makes me feel strong – especially when I can lift more than the guys next to me in the gym – hehe.  The chest press is one exercise most women stay away from as they fear that it will only bring them big muscles and small boobs. However, its quite the contrary.

First – every woman should be lifting weights.

Secondly – the incline chest press is a great exercise to help you get tight and toned arms. And really – who wants flabby arms?

Add this in place of your push-ups or flat bench chest press and you’ll notice some greater definition in your arms as well as some greater strength – which I always think is exciting!

How many reps? How many sets? Try 3 sets of 10-12 reps to start with.

Need More Exercise Ideas? Try one of these:

Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – EZ Bar Skull Crusher

Flat Stomach Exercise of the Week – Barbell Close Grip Chest Press

Need a new exercise for your workout this week? Still trying to get rid of those flabby arms? Well, then I have the exercise for you!

This week’s flat stomach exercise of the week is the barbell close grip chest press. Its a bit of a mouthful, but its a GREAT exercise for your upper body. The barbell close grip chest press will help to change up your workout just a bit – give your muscles a new movement that will have them guessing and continually progressing.

The barbell close grip chest press targets both your triceps and your chest muscles. Women NEED to lift weights in order to see continual weight loss improvements. Many women also tend to stay away from the chest press because

Flat Stomach Exercise of the Week: Dumbbell Step Ups

Its a New Year and its time to give you a new exercise to step up your workout and help you make this year YOUR year.  Its another weight exercise for women who lift weights, to help you tighten and tone your body. This week’s exercise targets your lower body – ensuring that your legs will look great by the time you have to show them off!

This week’s flat stomach exercise for your flat stomach workout is one of my favorite for getting your heart rate pumping and the fat burning – the dumbbell step up.

The Step Up is a GREAT exercise to help you get tight, toned and sexy legs by working all of the major muscles in your lower body: quadriceps, hamstrings and glutes.

No matter your workout experience the step up is an exercise for all levels. If you are a beginner, start with a smaller step and no weight. As you become stronger, you can increase the weight or the height of the step to make the exercise more difficult. Another variation for this exercise, to increase its fat burning abilities is to time yourself.  Instead of doing 10-12 reps, try taking a lower weight and doing the step-ups for a minute. See how many you can do in the minute, take a minute rest and repeat. This will have your heart rate pumping and the fat burning.

More Flat Stomach Exercises:
Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – EZ Bar Skull Crusher
Four Types of Pushups to Strengthen and Tone Your Arms and Abs

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Flat Stomach Exercise of the Week – EZ Bar Skull Crushers

When you read the title of this article I’m sure you’re thinking – what has she come up with next? I promise this exercise really won’t crush you in the head – its just a term to scare you away from it. This exercise is a great exercise for women to lift weights and will help you get tight, toned arms.

This week’s Flat Stomach Exercise of the Week for your Flat Stomach Workout helps us get rid of those flabby arms that nobody wants by focusing on our triceps.

Just in case you’re not quite sure – your triceps are located on the back of your arm. They connect your elbow and shoulder joints and help with movement of your arm. Your triceps, along with other smaller muscles, help keep your back straight and strong. Having strong, tight triceps helps keep your joints strong and ensures limited injury to these joints as well as helping you through daily activities – such as picking up your car keys or making dinner.

Making sure you have strong, tight triceps helps get rid of that ‘flabby arm’ look that no woman likes when wearing a t-shirt, tank top or strapless dress.  When you build your tricep muscles you help to burn the fat in the surrounding area, thus bringing out some definition and keeping your arms tight and toned. Who doesn’t want tight, toned arms?

Using the EZ Bar (or a straight barbell) works both triceps at the same time spreading the weight equally across the muscles, by isolating your triceps, and helping you build strength in your triceps.  Make sure to watch the video below for proper form and technique to ensure you don’t ‘crush your skull’ with the skull crusher.

Happy Training!

[youtube]http://www.youtube.com/watch?v=Jcw_YaUubJw[/youtube]

More Flat Stomach Exercises:

Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

There are tons of awesome exercises out there to help you build muscle and burn fat.  You don’t need to include ALL of these exercises everyday, but it is important to change what exercises your flat stomach workout has every few weeks.

This week I’m going to suggest you try the Stability Ball Dumbbell Chest Press. This exercise offers all the benefits of a chest press while adding some difficulty and allowing you to further strengthen your core muscles.

Every woman should being doing the chest press (its not going to make you look like a man – we now know that there are many benefits of weight lifting for women).  The dumbbell chest press builds your chest muscles, which helps to increase your upper body strength. By building our chest muscles we also tighten our triceps. Tight triceps means sexy, toned arms in any sleeveless or strapless dress. This exercise also helps you build sexy shoulders without doing too much shoulder work.

By moving the dumbbell chest press from the bench to a stability ball, we increase the benefits by strengthening your core. In order to keep the stability ball ‘stable’ you must engage your core and glutes during the entire exercise. Having a strong core and glutes helps to prevent back injuries in the future, as well as helping you reach your flat stomach goals faster.

Watch the quick video below to see the proper form for this exercise, to prevent any injury.

Happy Training!

[youtube]http://www.youtube.com/watch?v=UEH2KBzyUbc[/youtube]

Saturday A.M. Upper Body Workout

It was another busy day in the gym. Today was all Upper Body and my arms are already shaking from my workout.

What did I do?

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After that I did some core exercises for my back and to work on my abs and flat stomach. Then some stretching and it was home to eat!

The most exciting part of this workout for me is seeing myself getting stronger. I did 7 pull-ups when I first got into the gym, I remember the days when I could barely do 1! Its those type of results that keep me going back day after day.  What results have you seen in yourself that motivate you?

Fast Fat Burning Workout

I’ve changed up the workout routine yet again and it was another kick butt, fat burning, heart pumping workout. It was fun though, knowing that I was burning fat and getting another step closer to my goal.
Today’s workout was based around the idea of high intensity and little rest. I focused on no rest between exercises and 30-40 seconds rest between sets. This type of workout keeps your heart rate up and burning fat for longer.
The workout:
Warm-up: Bridges + Clams
Set 1
Single Leg Machine Leg Press (4 sets/ 10-15 reps)
Calf Raises (3 sets – Regular/Toes In/Toes Out)
Set 2
Dumbbell Chest Press (20/15/12/10 – Increased weight on 3rd set)
Supine Lat Pulldown (4 sets/8-10 reps)
Set 3
Dumbbell Shoulder Press (Heavier weight 4 sets/8-10 reps)
Resistance Band Flyes (4 sets/20 reps)
Set 4
Machine Assisted Dips (4 sets/10-12 reps)
Stiff Legged Deadlifts (4 sets/15 reps)
Set 5
Crunches (3 sets 50 reps)
Plank (hold for 30 seconds)

I ended today’s workout with 30 minutes on the treadmill – doing an incline walk – focusing on a heel toe walk to work a bit more on the hamstrings.
I made it out of the gym, but we’ll see how I’m walking tomorrow!

Saturday Morning Flat Ab Workout

Saturday morning in the gym is usually one of my tougher workouts. I’m not coming from work, its not SUPER early – just wake up, eat and head to the gym. Plus, I usually don’t like to workout on Sundays, so I know I’ll have an extra day to recover.

After watching the Women’s Figure Competition from the Arnold Classic last night, I was SO motivated to KICK BUTT in the gym this morning – harder than usual.  Those women are in tip top physical shape – they have trained for months for this opportunity.  If they can do it and reach that level, I can do my workouts to reach my goal (I mentioned on Twitter last night I’m toying with the idea of doing a Figure competition – we’ll see).

So, with my new motivation I had a KILLER workout and wanted to share it with you….

1st (3 times about 1 min rest between sets)

20 Burpees

20 Jump Squats (on Machine 90lbs)

Wall Table with 15lbs hold for 1 Min

2nd (4 sets, rest about a minute between sets)

Supine Lat Pulldown (I increased my weight! WOOHOO! Went from 90lbs to 105!)

Dumbbell Shoulder Press

3rd (4 sets, resting about a minute between each set)

Dumbbell Chest Press

Sprint for 2 minutes on Treadmill after 1st and 3rd Set

4th (3 sets, resting a minute between each set)

Incline Dumbbell Row

Overhead DB Tricep Extension

5th (4 sets, dropping number of reps 20, 15, 12, 10)

Dumbbell Bicep Curl

6th (3 sets, 1 minute rest)

45lb Plate Chest Press (focus on Triceps)

Dumbbell Stiff Leg Deadlift

It was a long workout…but I kept the rest between each set minimal and that kept my heart pumping and the fat burning. I have SO much energy right now it’s awesome!

The most important thing after this type of workout is to make sure that you eat enough protein to help build your muscles. For breakfast I had a protein shake and an egg white omelet with spinach, salsa, and a little bit of cheese.

How was your workout today?

What motivates you?

I’m hungry again…only downside to having a fast metabolism!! If you have any questions about my workout – let me know!