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Flabby Arm Fighting Upper Body Workout

Get Your Upper Body Sweat-Fest on with Alex!

Alex CartwrightThis week’s Designer Whey workout is dedicated to country music singer, and song-writer, Alex Cartwright. Alex requested a new upper body cardio routine, as opposed to weight lifting routines. As Alex said, the upper body tends to get left out – especially for those who don’t have a lot of equipment to work with. Why? Because it’s challenging to work your upper body without weights – challenging, but not impossible. You just have to be more creative. That’s where I come in!

♪♬♪♫ Well Alex, (said in my best twangy voice possible) I whipped up a nice batch of southern-fried bodyweight exercises for ya that will make you hotter than a goat’s butt in a pepper patch – designed to tone up those guitar-strumming Crazy Arms, get your Achy Breaky Heart rate up , and make your fat burn like a Ring of Fire! Jump Right In and get this Done!  When you’re finished you’ll be happier than a tornado in a trailer park and purty as a spotted horse in a daisy pasture! So, pull out those sleeveless tops and do this workout often so you can Get Your Shine On every time you hit that stage!  ♪♬♪♫ (sorry, I’m a southern girl myself and I couldn’t resist!)

Tools: All you need is a sturdy wall or door, jump rope, pull-up bar or bands for pulldowns. (I do assisted pull ups using one black Bodylastics band looped over attached to one handle for my right foot. Click here to see various modifications for pull ups)

ALEX Upper body cardioUpper Body Strength & Cardio Workout

Click on the links to see video demonstration of each exercise.

• 100 Jumping Jacks
• 10 Burpees
• 15 Push-up
• 20 Tricep Dips
• 100 Jump Rope
• 10 Pull-ups (or pull downs)
• 15 Wall-Ups
• 20 Sit-ups
• 100-Second Plank (1 min, 40 sec)

Repeat 3 Rounds

It took me 8 minutes & 40 seconds to go through one round, so if you can do the whole workout in about 30 minutes you are rocking! Beginners should get it done in 40-45 minutes. 

Do ALEX twice a week, as your upper body workout in your full body toning routine.

calendarSAMPLE WORKOUT SCHEDULE:
Monday: ALEX Upper Body
Tuesday: Lower Body
Wednesday: Cardio & Abs
Thursday: ALEX Upper Body
Friday: Lower Body
Weekends: Off or more cardio :)

Training Tip: Give your body at least 24 hours rest before working the same body part – and 48 hours rest when doing intense weight training. 

To learn more about Alex Cartwright and the Back Roads visit:

http://www.alexcartwright.com
http://www.reverbnation.com/alexcartwright
http://www.youtube.com/user/AlexCartwrig…
http://twitter.com/#!/betwitching

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

3 comments

1 ping

  1. Ashley

    These are great! Can’t wait to try – never done a wall-up before!

  2. Kim

    Love this!!!
    I used to never think about jumping jacks as arm work – until the day I did 4300 and could barely move my arms by the end of the day.

    1. Bonnie Pfiester

      YAY! So glad! :) hope you like it!

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