Lately I’ve been incorporating some strength exercises into a bunch of different circuit workouts, but today I decided to focus solely on strength training and did a superset workout that targeted my biceps, triceps, chest and shoulders.
Links to a few of the exercises:
Feel the buuurn!
Breakfast
Thanks to a light rain outside, a warm and cozy breakfast appealed to me this morning. Something about dreary weather mandates a hot bowl of comforting food for this girl.
I made a batch of Joelle’s Paleo oatmeal with an extra egg white, a whole banana, a scoop of raw cashew butter and a sprinkle of pumpkin pie spice and nutmeg. Plus my new favorite ground flaxseed from GNC to give it that cream of wheat texture!
Along with a hot mug of coffee, I sipped on a can of La Croix coconut sparkling water. (It’s BOGO at Publix this week!)
At first sip, I thought this stuff was really funky, but once I realized that sparkling water shouldn’t taste like a piña colada (I think that’s what I was hoping for…), I started to really enjoy it. The coconut and pamplemousse (grapefruit) are my favorite La Croix flavors. I love the bubbles!
I have some magazine content to work on for a local freelance client and then I have plans to meet up with a friend for lunch before hittin’ the books to study for my personal training certification. I have a feeling this day is going to fly by!
Hope you have a great Wednesday!
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I’ve never seen the coconut flavored La Croix! I love seltzer and I’ve been into coconut lately. Definitely going to have to check this out! 🙂
I am loving all the workouts you’ve been posting lately! THanks!
confession: it’s partially b/c i am freakin’ in love with picmonkey and have fun playing around on that site and creating workout images. 🙂
Whatever works. 🙂
I love spending time on pic monkey! It’s amazing! I am still very new to it and figuring it out but it’s freakin’ fun!! And free!! Music to my ears!
Oh my gosh! Me too! I’ve been playing on that thing so much lately!
I love that sparkling waters are super mildly flavored. I’ll have to try that brand. Sounds like fall weather is starting to hit Florida!
Love the workout!! I’ve been taking a weekly gymnastics class and in need of some really good upper body workouts!! Do you have any suggestions for more shoulder strengthening moves? That’s what I’m in need of the most!!
Ps how is the studying going? I’ve been toying with the idea lately of becoming a personal trainer, just scare of the studying part!!
studying is going well! right now i am taking notes and making myself one giant study guide to use to memorize everything moving forward! there’s a lot to know, but for the most part it is really interesting!
I swear I have used 3 packs of notecards so far! I look like a crazy person walking around with 300 or so notecards in my purse. There’s a lot of terms to know!
Who are you getting your PT training cert through? I just received mine from ACSM in May and vividly remember all those hours I lost studying for it!
NASM!
I can appreciate this. I’m the queen of supersets! haha Glad you had a good workout. 🙂
Coconut LaCroix is so good! I actually had to stop buying it for a while because I was drinking only that and no real water. Whoops!
I love the graphics you make for workouts! I can save them as an image on my iphone and take it to the gym! Thanks Julie!
I need a good upper body workout, so this is perfect!
I have to say, I’m not really a fan of you posting workouts when you’re not a personal trainer. I know you’re studying for the exam (I am too, I’m even taking a prep course at my university) but as a health educator, I really don’t agree with the idea of posting workouts without any kind of certification. It’s like someone who’s not a doctor looking at an injury and trying to diagnose it; you can’t do it if you don’t have the training.
I also work at a gym, and though I’m trained to help patrons with “fitness orientations” as we call them, I could NEVER give another person a workout or tell them what exercises to do. If they got hurt, they could come back and sue me. And because I have no credentials, I’d be SOL.
I know this is your blog and you can post whatever you want. You’re not telling anyone to do your workout. It just rubs me the wrong way, I suppose. Just had to get that out there.
I completely disagree! I LOVE the workouts, and I think the blog is pretty clear that she is not a personal trainer or a doctor. Most readers are savvy enough to modify if they need to, and, if not, they are in trouble because the internet is full of various workouts, not all of which will work for everyone. Also, I think a lot of readers probably come to the blog (partially) to get ideas for their own workouts. I know I do!
I know there are disclaimers all over the internet and the healthy living blog community – why do you think they must make those claims?
My comment was not intended to attack or insult anyone who chooses to do workouts they find on blogs/pinterest/wherever. I’m just giving my two cents because working in the fitness field, I see many people trying workouts they “read about on the internet” or were given by a friend who is not certified, licensed, or trained in the proper manner to give workouts.
There is nothing inherently wrong from obtaining workouts from blogs; I just prefer to get them from someone who has spent more time in the fitness field (and not the internet) and has the credentials to back it up, and Julie is taking steps to ensure that she obtains them.
I know where you’re coming from. Don’t get me wrong, I’ve been a huge fan of this blog since I found it in early 2011 but the recent upswing in “pin-able” workouts makes me nervous. Sure, the blog has a disclaimer, but the actually workout to be pinned doesn’t. But anyway, like another commenter said, people should have enough common sense to do a quick credential-check otherwise they’re going to run into a LOT of problems on the internet. 🙂
thanks for sharing your thoughts with me in a respectful way, L. i do try to make it very clear – through two disclaimers on my blog – that my workouts are simply my workouts and may not be right for anyone else. they’re just the workouts i do and say upfront that i’m not a trainer, dietitian, etc. a big part of my motivation for obtaining my PT certification is to increase my credibility, as i understand and respect your thoughts.
Julie I love your workouts. I love that they are pinnable, and that you are loving picmonkey. I think the way that you post workouts is great. People always have the choice to do a workout from any blog. Never once have you pushed anyone to try your workouts. I do try most of them, although I must say the video of Ryan and the boxes will most likely never be in my exercise routine! I guess it’s true that there will always be someone there to criticize, I just wanted to make sure that you know I personally think that your workouts are fantastic and enjoy doing them and pinning them!
I don’t necessarily think I was criticizing?
Thank you SO MUCH for this! I’ve been looking for a new upper body workout to try — I think this one’s a winner!
But just to clarify, are there any periods of rest between the individual sets and/or before moving on to the next workout? Or is this done in one straight shot?
i rested in between each superset. 🙂
I love all your workouts! I could think of them myself… but it’s so nice to just grab one of yours and not have to figure it out when I’m there! It gets me more motivated to have a plan!
Good luck with your studying! It will be good to have that certification to validate your writing (that’s why you’re doing it, correct?) I think I remember reading that. Or are you considering a job in personal training?
Either way, congrats!
yes! a big part of my motivation is for credibility when i pitch myself to freelance clients since i’d like to get into writing about fitness. on the blog i just share workouts i do myself, but i’d love to be able to write about fitness for freelance clients and feel comfortable doing so. i also have an interest in teaching group exercise and wanted the knowledge for that as well.
Any reason you’ve made the switch from regular oats to paleo oats?
i am not abandoning regular oats and definitely eat them (see last thursday: https://www.pbfingers.com/2012/09/27/future-dreams/). i just tried joelle’s paleo oats for the variety and continue to make them b/c i like the taste and find that i feel fuller for longer, which is a plus!
P.s. I’m so glad you like them! I wish I could take them along to eat at work at my desk now that I have less time in the am to eat breakfast at home!
Don’t turn paleo crazy too!
I’ve only tried La Croix once (I think it was berry flavoured) but I really enjoyed it! Need more of it in Canada. 🙂
I love La Croix – but I can’t find the coconut flavor around here anywhere! My favorite is the Cran-Raspberry
I hope this day flies by. Ready to be home, and it’s barely 9:30. :-/ Ah well. At least I got my workout in already today. This morning workout thing is pretty awesome. I’m the queen of talking myself out of it all the time, so going first thing is great.
I love your graphic!!!!!
They have coconut flavor?! I need to check out Target today haha
Great upper body workout!!! I am always looking for new ideas to change up my workouts and it is nice when someone does it for me:-)!!!
I need to try the La Croix!! I see them at Target often but have yet to pick some up.
Thanks for sharing the superset ideas. I love, love, love doing superset workouts. 🙂
I also wanted to say that the superset collage you created probably took you quite a bit of time and it was totally worth it! It looks really great.
I did a similar workout today. I tried to focus on lifting heavier weights and less on cardio!
I love the word pamplemousse!! Haha I’m getting high school french class flashbacks!
I love bubbly water!! Mmmmm!
Fun looking workout–supersets are the jam. I NEED to figure out picmonkey. I am so lame when it comes to that stuff?!? Any short tutorials you could share? thanks girl!
I love adding a splash of OJ or juice to that coconut water. At first, I thought it was a little weird too but it totally grew on me.
Love sparkling water!! That one sounds interesting, since I love coconut water. It’s definitely not for everyone though!
Sounds like a great workout! What weights did you use for it?
Ahhh I wish we had rain!! It’s my favorite 😀 And that’s it~~~although I’m an all-out water, perrier, coffee, and tea girl, I really wanna try that la croix. I think it would bring me great memories from childhood! And who doesn’t like that? 😉
I am interested in trying that breakfast instead of my usual oatmeal….will be interesting as I havent had cream of what in years!
I looooooove the coconut flavor! It’s good with some orange juice too!
Julie, where do you find your Pumpkin spices??
I don’t find it anywhere in Canada, Québec… 🙁
I recently came across this recipe for a pumpkin spice blend you can make yourself. http://www.mybakingaddiction.com/pumpkin-pie-spice-recipe/ I think it sounds great! You can adjust it to suit your own taste.
Love your workouts!!
I think you’ve had Paleo oats more often than I have in the last month haha I need to rectify that! 🙂
I think you should put all of your workouts in a printable PDF format so that blog followers can print them out all at once!
Love this! I never give my arms enough attention, I’m a leg workout lover!
Mmm, I love the pamplemousse La Croix, too. Plus, pamplemousse is my favorite word! Haha.
You are so inspiring! I did this workout today with some abs and cardio and was surprised I could actually get through it – it felt great! Also because of you, I’ve discovered Paleo oatmeal and am totally addicted. Mine with extra almond milk on top and fruit. Thanks, girl!
I love the workout, very simple but I can definitely feel it!
You’re so busy…in a good way though! I like being perfectly-busy, but hitting the point where I’m pulling out my hair can happen so easily if I’m not careful. 🙂
Awesome workout. I am always looking for good upper body workouts!
I’m not a soda drinker reallly, but is it sad that I want to try that because the can is so pretty?
@haley – it’s not soda. it’s flavored sparkling water with no real or fake sugars! try some 🙂
have loved la croix for ever. have you tried the new peach/pear? def. my favorite now!
Ok, so this workout was kick @ss but I added a level of difficulty to it that you might enjoy…between each superset, add 3 minutes of HIIT on the treadmill (45 seconds easy jog, 45 seconds hard sprint, repeat 1x). It gave it that extra level of intensity and it allowed for good rest between arms, which were KILLING me by the end. 🙂
Just a little update: I. CANNOT. MOVE. MY. ARMS. TODAY. Thank you Julie!!!!!
Just did this workout, Def harder than it looks but feel like I got a great upper body workout today!
So excited to try this workout today!
I just did this and died. I could barely lift afterwards.
Hey Julie!
Loved this superset, but the problem is, I’m not sure what weights to use. Do you think you could tell us what weights you use? That would be greatly appreciated!
You’re leaving out the back again!