Toned Arms Tuesday (Workout)

We all love toned arms, right? Well, I got a great full body arm routine that will have you sore for 2 days!

dsc00294_thumb

I have been doing this workout using 10lb dumbbells & kettlebell…definitely keeping my arms fit!!!

IMG_20140131_154912IMG_20140207_135648

Well, here’s the workout! I used Pic Monkey to make it all pretty and stuff…hope you enjoy it! Let me know if you try it!

And you can definitely do more rounds than 2…I just don’t have more than 16 minutes to work on my arms because of running.

Full Body Spring Arm Routine

For more arm routines from In Shape Cupcake…click these links!

Beach Ready Superset Arm Routine

Shoulders & Biceps

For more from In Shape Cupcake…follow me on:

Twitter

Instagram

Facebook

Pinterest

Bloglovin’

xxaudrey

Arm Routine & Gluten Free Protein Banana Pancakes

As I promised yesterday, I have an awesome superset arm workout for you!

What is a superset?

  • You have 3 supersets with 2 exercises in each set.
  • You take one set at a time. Performing those 2 exercises for 3 rounds with NO rest.
  • Then you take a 2 minute break
  • Go on to the next superset and etc.

PicMonkey Sample

  • For the first superset: I put 5lbs on each side of the barbell, making a total of 20lbs for me to lift. I used 5lb dumbbells for the hammer curls, but I really wish I had 10lb dumbbells.
  • For the second superset: I used the 20lb barbell for shoulder press and 5lb dumbbells for the lateral raises.
  • For the third superset: I used a 20lb dumbbell for the rows and 5lb dumbbells for the rear flys.

I’ve done this for two weeks and have seen a big difference!

DSC00294

Biceps are beginning to pop.

And I have to say this, but girls, lifting heavier weights just makes you more toned. You aren’t going to get big like Arnold Schwarzenegger. Like seriously…

And my dad sent me this article on a 102 year old man who strength trains and is still going strong!!! Amazing, you gotta read it! Its not long: Click Here

Workout

This morning I warmed up for 10 minutes and completed this Crossfit-Inspired workout from Tina

15-Minute #CrossFit-inspired workout

I got in 5 rounds and I was definitely sweating! This one was a good one. I want to get faster at pushups so I can get in 6 rounds!

Breakfast

Oh my goodness, I have an amazing recipe for you!

Gluten Free Protein Banana Pancakes

  • 1 1/2 ripe mashed banana
  • 4 tbsp plain non-fat greek yogurt
  • 2 whole eggs, 2 egg whites
  • 1 cup of oat flour
  • 2 scoops of vanilla protein powder
  • 1 tsp baking powder
  • and an additional 1/2 banana chopped to put in batter after all is mixed

Cook on medium heat. I ended up getting a random amount of pancakes but enough for 4 people.

DSC00277DSC00282DSC00286

DSC00287

DSC00289

I cooked up some Coconut Oil Cinnamon Apples from Tina’s blog and they were a perfect match with the pancakes.

DSC00285

And we had some bacon…of course. YUM!

DSC00283

*Due to these pancakes having whey protein in them, mine were a little dry…I guess you could leave out the protein powder and add an extra 1/2 cup of flour.

Have a good Saturday! Time to go do some Spring Cleaning Smile

XOXO Audrey


Questions:

  • Do you strength train?
  • Have a favorite arm routine you would like to share?
  • I LOVE banana pancakes, they’re my favorite. What’s you favorite type of pancake?

A Different Type of Chocolate Chip Cookie

I experimented a little yesterday afternoon in the kitchen. Everyone wanted some chocolate chip cookies, so I thought, “How about some semi-healthy chocolate chip cookies?”

So I saw a recipe and tweaked it a little and got 12 cookies out of it that were soft and delicate but still thick, not flat and hardly there.

DSC09937

Ingredients

  • 3/4 cup oat flour
  • 1/2 brown rice flour
  • 1/4 cup sugar (Would have used stevia if I would have had some)
  • 1/4 cup ground flax seed
  • 1/4 cup corn starch (I didn’t have arrowroot starchSad smile)
  • 2 tsp baking powder
  • 1 tsp salt
  • 1/2 cup melted coconut oil
  • 6 tbsp strawberry applesauce (can also use plain)
  • 1 tbsp vanilla extract
  • 1/2 cup dark chocolate chips

Preheat the oven to 325 degrees F. Line a cookie sheet with parchment paper. In a medium bowl, whisk together the flours, sugar, flaxseed, cornstarch, baking powder, and salt. Add the coconut oil and apple sauce. Then add the vanilla and stir. If the dough is not thick enough add more brown rice flour. If it needs more liquid, add 1/4 cup more of coconut oil. Then stir in the chocolate chips.

Drop TBSP sized balls of dough onto  the cooking sheet. 1 1/2 inches apart. bake for 15 minutes. Let cool for 15 minutes!!! (Important!!)

DSC09938

DSC09939

 


Breakfast

This morning I wanted one thing…a green smoothie. Weird? You bet. But this one was realllllllly good! I actually can’t believe it was this good because I put celery in it! Celery!!

568759b0695c11e2a8e322000a9f13d9_7

Ingredients

  • 1 cup almond milk + a little water
  • 2 big handfuls of raw spinach
  • 1 small granny smith apple
  • 3 stalks of celery
  • 4 frozen strawberries

AND BLEND!

Lunch

I completed a 30 minute workout consisting of Zwow#26 and a new arm routine I came up with that is definitely going to make me sore tomorrow.

arm workout

Then I came to my kitchen to begin making lunch. I sliced up half a cucumber, sliced some carrots, sauteed some broccoli, heated up half a baked sweet potato, and sliced a boiled egg.

DSC09941

DSC09942

Now, I have to get ready to run a few miles tonight. Fun!

Have a good day Smile