Teaching HIIT and Ab Blast classes twice weekly kept me honest. I couldn’t slack or my class participants would see it.
I’m partnering with GNC for a 5 part video series with workout routines that focus on a particular muscles group in combination with proper nutrition and supplementation.
I thought I’d start with an upper body theme for workout #1.
Did you enjoy Cooper in the background? Always trying to steal the show that dog!
To recap you will perform 10 reps of each move, repeating this series 4 times.
- Push-up to “T”
- Thrusters
- Walking planks
- Hand-release push-ups
- High-pull lawnmowers
Workout Fuel
Pre-run (7:00 a.m.): Meta-Ignite (3 pills)
Post-run: Total Lean 25 French Vanilla Shake. I really can’t get enough protein shakes in the summer. So much more appealing than protein oats.
Pre-strength (1:00 p.m.): ProSculpt
We had a hot one in Omaha–over 100*, so I brought out Cooper’s baby pool.
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| No idea how the water got dirty, mom. |
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| Insert humorous caption here |
He can fit in the pool and submerges most of his body then sprints around the yard. He likes HIIT to stay lean too. Such a mama’s boy!
I took advantage of the water while it was clean and fine tuned some workouts to share with you in the future!
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| Be jealous of my oceanfront property |
Now your turn:
What muscle group/body part do you want to see more workouts geared towards?
Disclaimer: Although I am a NSCA-CSCS, please consult a physician before starting any diet or exercise plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.
FitFluential LLC compensated me for this campaign. All opinions are my own.
OK… I’m so doing this after my run this morning.
I want your guns! What size DB are you using?
Yay!! I’m using 10 lbs dumb bells–that’s the only set I have at home :/
As my 40th birthday looms around the corner, I’ve been investing more time in my core and arms! I also have been adding more protein…now, if I could just give up my lil’ ice cream each night! Hee, hee. NOT A CHANCE! Hope things are going well there and that you are settling in.
Happy early birthday Michelle!
How awesome! Seriously, I’m friends with someone famous [you] and I love it. And now that you’re back in Homaha, it’s even better!
We are going to be workout buddies!
LOVE the video & workout! I totally want GUNS like yours! I’d love to see more workouts towards arms and abs. OK, I want to PIN this… but really wish your “gun show” pix was on here!! just sayin’
Thanks Jess! I will be posting an AB Attack next!!
Well…which body part to pick, ha ha!!! Since turning 44 and being on the injured “recovery list for way too long now…I would have to say my core is where I notice it the most!!! The core involves so much of your hips and the connecting muscles around it (flexors, psoas etc) that I have not been able to work it as I would have wanted over the past year and a half…so…whatcha got for us??
The butt would come in a close second btw…
I got you covered! Got an ab and butt focused WOD videoed too!
Nice video Jess
thanks!
I saw the Cooper pictures on Instagram and showed them to Mike. We are totally getting Bungee a pool.
She will love it!! I want lots of pics!
Love the arm video. It’s actually something that I might try. I’ve got 5 lb weights at home so I can actually do this. Thanks for the awesome video and ideas about how to get stronger. Ab videos would be great!
I’m so glad it speaks to you! I love to hear feedback!
Jess, I want a body like yours! OMG. Will you be my trainer from afar?? Seriously. You look so healthy, toned, and fit I love it. Let’s talk haha. Thanks for sharing-my arms need the help
Kelly! You are awesome! I use my dailymile account for my daily workouts since I don’t post daily but now you have my wheels spinning!
Looks like a great workout, I’m going to try this soon! P.S. I’ve always wanted to ask you how you stay SOO tan all the time?
Now, that the summer is full blow, i catch rays all the time. I did cheat on occasion in the winter with a few tanning visits. ;/ my vice.
Thank you for this! I always find myself doing the same workouts over and over and need to mix it up!
Yeah! Let me know how it goes Marcia!
Looks fun!
Yay! I get to hear your voice and see you! Nice job…I need to do this workout. I as you know need help with abs! Coop looks like he is loving his new yard! So nice!!
Well its an upper body workout, but there is some core–hugs harm!
Love it! I’ll be doing this after my run tonight!
Yeah! Run and then GUNS!
Great workout!! Thanks so much for posting it!! Plan on doing it in about 30 minutes with a couple of friends. Love the shots of Cooper and the pool.
Let me know how it goes!!
Thrusters are an awesome total body movement, and really blast the shoulders, too. Love it! Burpees, too! (I’m interested in becoming a part of the Fit Fluential crew, I was emailed a few months ago by Kelly, but lost it and don’t know how to go about contacting her again. Help?)
Of course! You can join here: http://fitfluential.com/enthusiasts/ and apply here: http://fitfluential.com/ambassadors/ DOOOOO IT!
I hope the move is going well. It’s always hard to get back into a teaching routine when you move. I am about to move to Florida from Texas and I am really going to miss all the classes I teach here. You’ll get back in the groove of things in no time and any gym would be lucky to have you!!
Thank you Lauren! I hope to continue on the fitness path!
Would love to have your guns, so I will definitely be trying out these moves. Thanks!
ha! Make sure you register them!
Great arm workout! Definitely will be trying it!
Glad to hear it!!
Great workout! Love all the push-ups. They are such a great move.
Push-ups are by far my favorite–they hit it all!
Looking forward to trying this workout – how about one for the booty? I know some girls would kill for this problem, but I feel like that’s where I carry my extra weight.
I will be doing a workout to target the booty!! yeah!
I am SO glad I found your blog!!!! I was wondering how I should take/stack the GNC supps you recommend? I wake at 6:30, eat breakfast at 7:00 and workout with cardio and weights about 8:30. Thank you for your advice!!!! -Regina
Regina, I wrote a post about that here: http://www.blondeponytail.com/2012/06/fitness-friday-how-i-lost-body-fat-fast.html Let me know if you have questions!
I just tried this workout paired with the recent abs workout you posted. Holy moly – my arms were shaking for the last 2 rounds!! These workouts are no joke and exactly what I needed to switch things up a bit. Thanks sooooo much for sharing
Way to get after it Cat!! I love when my upper body and core is on fire!!
Thanks to Pinterest, I found your blog. It’s awesome-and I love that the workouts are do-able by a normal person. Love the shake recipes too!
I’m so glad you visited!! That’s exactly why i create the workouts that way!!
Hi Jess, I’m a Jess too!
Found your blog through PB Fingers (I think).
I know you posted this a while ago, but something similar just came up on my blog, and that’s correct form for pushups. I had historically done mine similar to yours, with my elbows out a bit. However one of the women’s fitness mags recently said that your elbows should be close to the body.
My understanding is that both work but target the muscles differently. What’s your take?
Hi Jess! You know I was thinking about this very point too! With a narrow stance, you are engaging your delts and triceps more, would you agree? The wider position is easier for me because the pecs play more of a role and I have an injured left delt that is exposed with the narrow grip.
Great, great points and insight! Checking out your website now!
Thanks for the speedy response!
When I put my elbows in tighter I was able to do a lot less reps than in my former position. Perhaps this is because my delts/tris are weaker. Maybe??
I guess neither is wrong or right, which works for me!
Hi Jess! I absolutely <3 blondeponytail.com! I found your website through pinterest last night and tried your ab and upper workout this morning! It was great! I felt the burn!
Thank you for sharing all of your workouts and recipes. I found some ones that look awesome and will be trying! 
Its nice to have a guided workout that I can do at home with out poppin’ in a dvd. Thanks! 
Thank you so much for taking the time to comment Rachel! Makes it so worth it to hear from readers!! Hugs!
Could you please post a video for upper back exercises? I recently strained my rotator cuff and am having to focus a lot on my upper back muscles in physical therapy to better support my shoulder and any help you can give would be greatly appreciated!
That’s a GREAT idea! Putting it on my list! Thank you!
Love the workout! Thanks for sharing. How many times a week would you recommend doing this or any other arm workout? Do you include bicep curls as well?
There’s no real set formula, but at least 2x per week to start should be great then work your way up to 3-4x/week! Up to you and your goals!!
Jess – I love this workout! Did it for the second time tonight, and it smashed me! I love this kind of training, and am going to incorporate your other workouts into my routine. Couple of questions, apart from running, do you only do this type of training for your strength? other reading I have been doing have been saying that you have to lift really heavy etc.. I am also interested in the GNC GenetixHD products, from what I can see they are not yet available in Australia – do you know if there is any other equivalent? Keep up the good work – I am so excited to keep following your progress!
Hi Holly! I do a lot of “anywhere” training, but have JUST joined CrossFit OMaha so I will be getting a ton of conditioning there too.
I never am exclusive with exercise–I don’t think you have to be! I run, do home workouts, CrossFit…it all helps me stay lean and strong!
I’m excited to try your workouts. I just watched the legs and the arms! What timer do you use for your leg workout of the 20 seconds each? I find that is the hardest thing to keep track of when you have timed reps.
It’s my GymBoss Timer! I LOVE IT! Click on the picture to the side for it!
Love a chance to work on the guns! The plank gives me fits though… But I will keep pushing through though… Thanks!
Where did you get your timer? How expensive are they, on average?
It’s a gymboss timer for $19.99. Click on the image on the side for more info!
How do you recommend incorporating this work out (and the other GNC workouts) into a routine? Would it be too much to combine all the workouts into 1. Or should I run first then do just one of the work outs? Would it be enough to do exclusively the arms/abs/legs GNC workouts, or should I incorporate other strength training? Thanks!
Hey there, something wrong with the videos…I watched your leg workout first then clicked on the arms workout and it started and then stopped and now there is an exclamation point icon.
Hmmm, I’m able to view it. Let me know if you have problems later today!
Got it! I had to update my adobe flashplayer. Thanks so much!
I have been really inspired lately to lose weight and to be healthy, but I have trouble with push-ups. I can’t even do one, to get even close to the ground while bending my arms. I really want to try your workout because it looks great, but I was wondering if you had any advice to help me ease into doing push-ups. I have no upper body strength and seeing how fit you are and how healthy and full of life you are has really made me want to get off my butt and work. Thanks for the motivation.
Planks and dips! They rock and will totally help you build the upper body and core strength! Good luck!
Just saw this vid for the first time. (Pintrest) Anyway, what is the purpose of the hand release push ups? I get the push up part but why all the way down and then hands up? Just curious. Great video by the way. I’ll be watching more!!
Hi Laura! the hand release push-up force you to go through the entire range of motion of a full push-up and definitely fatigue your triceps.
I love your workout videos! I found your Lean Legs workout on Pinterest and am obsessed with all of your Summer Series vids! My goal is to do one of your workouts every day until Spring Break and have a rockin bod for Cancun
Thanks for doing this!
Thank you Anna!! I hope you like them!!
Jess, Do you find it better to do running before weight training or anything like this better? I had only been running, but I had to take 10 days off. I have been weight training and HIIT training to not lose shape, and I fell in love with it-I don’t want to stop. However, I don’t know which one to do first.
Great question Veronica. I think it depends on which one you prefer. Sometimes I like a leisurely run before a HIIT workout to loosen up, other times, I know it’s best if I wait to run post workout. Keep it up!!
Wow! This workout totally kicked my tail. I did a 20 minute run with the stroller this morning but still felt like I needed to do something else so I came to look for one of your no-fail workouts. And holy bananas were my arms shaking at the end LOL Thanks!
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Nice work Erin!! A stroller run sounds like resistance training in itself!! Good work!
I used this video today to work my arms. I’m sure I’ll come back to it often. Thanks for posting!
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