Week #3 Workout Routines

October Barbell Challenge

Week 3: Workout Schedule & Routines

This week is going to really burn, in a good way. The workout routines for this week are just a little more challenging, so get motivated to push yourself through each challenge. Take it one day-at-a-time, remember to always focus on form (quality over quantity), and HAVE FUN WITH IT!

By now, if you have been consistently following this workout program & sticking to a healthy, clean eating diet, you should be seeing some great results. If you are following a workout program but not seeing the results you want, 99% of the time it is because you are either eating too much of the wrong stuff, or eating too little.

You have got to watch your calorie intake, especially your macro-nutrient levels. If you aren’t getting enough protein, you won’t see any progress. If you are eating too much fat, sugar, carbohydrates, processed food, etc….you won’t be able to lose that excess layer of fat.

If you need help with what to eat, check out the Seven Day Detox Diet (it’s free) and also the Clean Eating Plan.

Below is the workout schedule for this week, as well as the workout routines!

Week #3 Workout Schedule:

October 13th {Monday}: Upper Body Workout

October 14th {Tuesday}: Cardio Workout

October 15th {Wednesday}: Lower Body Workout

October 16th {Thursday}: Upper Body Workout

October 17th {Friday}: Cardio Workout

October 18th {Saturday}: Lower Body Workout

October 19th {Sunday}: Rest Day

Week #3 Workout Routines:

 Upper Body Workout
Upper Body Workout
 Lower Body Workout
Lower Body Workout
 Cardio Workout
Cardio Workout

Stay Strong, We are almost half-way through this month’s Barbell Challenge!

Yours Truly,

Brave Angel

Workout Routines for Week 2!

October Barbell Challenge

Week 2 Workouts & Schedule

Below is the schedule and the workouts for this week. If you are just now joining us in this challenge…. check out this post for the details on what, how, why, when.

Remember that you can sub out the barbell and use dumbbells or kettlebells instead. Have fun with it!

Week #2 Workout Schedule:

October 6th {Monday}: Lower Body Routine

October 7th {Tuesday}: Upper Body Routine

October 8th {Wednesday}: Cardio Workout

October 9th {Thursday}: Lower Body Routine

October 10th {Friday}: Cardio or Optional Rest Day

October 11th {Saturday}: Upper Body Routine

October 12th {Sunday}: Rest Day

Week #2 Workout Routines:

In order to build a foundation and measure our progress, we are going to stick with the Lower & Upper Body Routines we did last week. These two routines are below.

 Upper Body Workout - Week #2
Upper Body Workout – Week #2
 Lower Body Workout - Week #2
Lower Body Workout – Week #2
 Cardio Workout - Week #2
Cardio Workout – Week #2

You can run on the treadmill or outside if you’d like to do that instead of the above HIIT Cardio routine on the days designated as cardio workout days. If you choose to do your own cardio routine, try to do an interval run instead of steady-state cardio. For example, after warming up for five minutes, run at your max pace for 1 minute and then a moderate recovery pace for 2 minutes. You would repeat these two intervals for 10 rounds, or a total of 30 minutes. You can run outdoors, on the treadmill or use an elliptical, rower, stair stepper, spin bike, or arc trainer for your cardio workout if you’d like.

Good Luck #BarbellBabes!

Leave your workout results and questions in the comments section below!

Upper Body Barbell Workout

October Barbell Challenge

Upper Body Workout – Week #1

How did you do with the Lower Body Workout that was assigned for today?! Check out yesterday’s blog post if you missed the first workout of the October Barbell Challenge.

Below is the second workout for this week. It is an Upper Body Workout and you can use your barbell, or substitute it for dumbbells or kettlebells if you don’t have a barbell. You are going to use the heaviest weight that you can perform and max out at 8-10 reps with good form. Do four sets of 8-10 reps of each of the four barbell exercises. Then hit the cardio round for a little extra burn!

Comment to let us know how your workouts are going, if you have any questions, and how you are progressing along!

Stay Strong & Rock On #BarbellBabes

Week One Workout Schedule!

October BarbellChallenge

Week #1 Workout Schedule

Let’s Recap on what you will get out of this challenge, what you will need to participate in the challenge, and also the simple steps to do the challenge.

What will I get out of the October Barbell Challenge?

  1. Increase your metabolism
  2. Burn fat
  3. Lose unwanted weight
  4. Build strength
  5. Lose inches {all over your body}
  6. Lower your body fat percentage
  7. Consistently stick to a workout program
  8. Fit into those skinny jeans!
  9. Improve your fitness and endurance
  10. WRITE DOWN THREE GOALS YOU WANT TO ACHIEVE IN OCTOBER

What will I need to participate in this challenge?

  1. An Exercise Mat
  2. A set of 5, 10, 15, and 20 lb. dumbbells or a barbell with enough weight to hit 40 lbs.
  3. You can also use Kettlebells too, just make sure you have a set of 5, 10, 15 & 20 pounders
  4. A Jump Rope
  5. Step or a Bench for doing bench presses
  6. Stop Watch {or use the stop watch app on your phone, I use this one}
  7. If you’re working out at the gym, make sure you know where the above equipment is!

What, where, and how do I do this challenge?!

  1. Every Sunday I will post your Upper Body & Lower Body Workout Routine for the week
  2. Every Sunday, I will also post the workout schedule for that upcoming week
  3. Every week YOU will do the Upper Body & Lower Body workouts, plus 1-2 cardio workout sessions
  4. Each workout session will be between 20 – 45 minutes. Aim to do 4-5 workouts/week.
  5. Make sure you have signed up to the Brave Angel blog so that you receive all the workouts and weekly schedule!

Week #1 Workout Schedule:

October 1st {Wednesday}: Lower Body Routine

October 2nd {Thursday}: Upper Body Routine

October 3rd {Friday}: Cardio Workout

October 4th {Saturday}: Lower Body Routine

October 5th {Sunday}: Rest Day

Week #1 Lower Body Routine:

Remember, you can substitute the barbell for dumbbells or kettlebells if you don’t have a barbell! Thursday’s workout routine {Upper Body Workout} will be posted tomorrow here on the blog, so make sure you have subscribed to our blog so you receive all of the workouts and weekly schedule for this challenge!

Yours Truly,

Brave Angel

October Barbell Challenge

Ready for a challenge this October? This challenge is perfect for those that have little-to-no equipment at home (because you can substitute dumbbells for the barbell!) and also for those who have gym memberships but never have a good workout routine when they finally make it to the gym. AND if you are getting bored with the same old workouts you’ve been doing for the past month, this challenge is a GREAT way to spice it up in the gym!

We’re going to keep it REALLY simple and easy to do this challenge because I know you all don’t have a lot of extra time on your plates.

October’s Dumbbell/Barbell Strong & Fit Challenge:

Here are your guidelines:

  1. Every Sunday I will post your Upper Body & Lower Body Workout Routine for the week
  2. Every Sunday, I will also post the workout schedule for that upcoming week
  3. Every week YOU will do the Upper Body & Lower Body workouts, plus 1-2 cardio workout sessions
  4. If you’re working out at home you will need:
    1. an exercise mat
    2. a set of 5, 10, 15, and 20 lb dumbbells or a barbell with enough weight to hit 40 lbs.
    3. you can also use Kettlebells if you wish
    4. jump rope
    5. step bench or a bench (for doing bench presses)
    6. stop watch or use the stop watch app on your phone
  5. If you’re working out at the gym:
    1. Make sure you know where the above mentioned fitness equipment is!

That’s it. Just 3 steps to getting started. Make sure you follow this blog so that you get the weekly Sunday emails (this week’s email will be sent out tomorrow so that you can get started on October 1st). Print out each week’s post and pin that print out up on your refrigerator so that you have your week’s workout schedule and routines in an easily visible spot and as a daily reminder.

P.S. – If you need a little fitspiration, check out our motivational workout clothes over at our shop, the Brave Angel Shop. In Honor of Breast Cancer Awareness Month (October) – Brave Angel will be donating $1 of every sale in the month of October 2014 to the Breast Cancer Research Foundation!

Yours Truly,

Brave Angel

Day 29 WOD – #power

30 Day Fat Fryer Challenge

HIIT this workout like it’s your job! It’s Day 29, so give this at-home exercise routine all you’ve got. Remember, these workouts take only as little as 12 minutes of your day. They are High Intensity Interval Training routines, that help boost metabolism, burn fat and get you on track to achieving your weight loss goals (or strengthening & toning goals….getting lean & slim….feeling strong & powerful goals, basically, these workouts are designed to help you get physically fit!).

You’ve got the option of HIIT’ing this workout for 12 minutes, or up to 20 minutes by either doing 3 rounds (12 minutes), 4 rounds (16 minutes), or 5 full rounds (20 minutes) of the 4 exercise moves targeting your core and upper body.

Then, of course, give the bonus round a shot!

Day 28 WOD – #cardio

30 Day Fat Fryer Challenge

It’s cardio time! This workout is designed to get your heart rate pumping while also hitting the core muscles at the end for a little bonus!

Go ALL OUT during the cardio section, and take note that it says you can choose to do 3-5 rounds of the circuit. That means this first section (cardio section) can be a 12 minute – 20 minute workout depending upon the number of rounds you choose to do!

We are on Day 28, so try and push yourself to do just one extra round at least! Either way, I’m proud of you for making the commitment to workout today. So enjoy this workout and pat yourself on the back when you are done!!!!

Day 27 WOD – #liftheavy

30 Day Fat Fryer Challenge

Today’s WOD focuses on lifting heavy. This is primarily a lower body workout, targeting your abs, bum, quads & hams (thighs). Watch your form! Sit back into your squats and tighten your abs as you execute each exercise move. You will be performing each move for 30 seconds of your all-out effort, so make sure to choose a weight that really challenges you for the entire 30 seconds.

Day 26 WOD – #ripped

30 Day Fat Fryer Challenge

Today’s WOD, Day 26, is going to really challenge your upper body. Your core muscles come into play a lot during this workout also. For example, the first exercise move (called “Thrusters”) activates your core muscles by using them as stabilizer muscles as you sit down into the squat and then explode up to an overhead press position. A full body move, such as the “Thrusters”, is actually better at helping you achieve your goal of, let’s say, ‘a flat tummy’, than your basic ab crunches because, (A) full body moves recruit more muscles therefore giving you an afterburn effect (called EPOC, helps you burn more calories long after you’ve left the gym), and (B) helps build lean muscle mass (don’t worry ladies, this doesn’t mean you’ll get bulky, it just means that by increasing your lean muscle mass you’re increasing your basal metabolic rate (your body will burn more calories daily) & this helps your body burn more fat! Woohoo! Lean muscle mass will help you slim down and get that toned, lean & trim look.

So remember, just because a workout doesn’t have any ab exercise moves, such as crunches, doesn’t mean that it isn’t going to be effective at helping you get abs! It could actually be MORE effective than just doing crunches all day long. HIIT the workout below hard to achieve E.P.O.C. (afterburn effect) today! Execute each move with good form and dedication to the workout and also for achieving optimal health & wellness!