Week #4 Workout Routines

October Barbell Challenge

Week #4 Workout Routines & Schedule

It’s week four! You should be feeling stronger day-by-day and feeling more cut and slim too! If not, you are either eating too much or too little. Make sure you are getting enough protein daily, watch your macro-nutrient intake ratio (protein vs. fat vs. carbohydrate ratio) and you are drinking plenty of pure filtered water daily too!

Below are the workout routines for week #4. You will notice some new exercises, like chin ups and push ups. I want you to feel how much progress you have made so far (with strength gains) when you do these new exercises.

For example, before you started this barbell challenge, about how many push ups could you do before failure? How hard was it for you to do a push up? This week when you try the push ups, pay attention and be mindful of how many more reps or better form you can hold while doing your push ups.

Also, if you don’t have a means to do chin ups at home (get a chin up bar like this one I use) or just substitute for inverted rows or you can do bent-over barbell rows instead of the chin ups. However, if you can afford it, invest in getting a doorway chin up bar because chin ups are a fantastic exercise move!!!

Week #4 Workout Schedule:

October 20th {Monday}: Upper Body Workout

October 21st {Tuesday}: Cardio Workout

October 22nd {Wednesday}: Lower Body Workout

October 23rd {Thursday}: Upper Body Workout

October 24th {Friday}: Cardio Workout

October 25th {Saturday}: Lower Body Workout

October 26th {Sunday}: Rest Day

Week #4 Workout Routines:

Upper Body Workout

Lower Body Workout

Cardio Workout

Enjoy your week and have fun with each workout. Pat yourself on the back for making it to week #4!

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

Lower Body 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

Lower Body 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

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 20 WOD – #absonfire – 30 Day Fat Fryer

The final countdown begins!

Just 10 days left in our 30 day challenge!

Day 20 WOD will light your abs on fire. It’s another great HIIT workout for you to add to your calendars and exercise logs!

We are putting together something fantastic!

Inspired by and requested by our followers and readers. It’s a simple 30 day plan called “How Abs Are Made: Your Full-Proof Plan To Getting Abs”. An important note: this plan will not only help you get abs, but it will improve your overall fitness, help decrease your body fat percentage, boost your energy levels & metabolism, and basically help you achieve those weight loss or health & fitness goals you’ve been trying to attain for years. Inspired by my followers who ask me how I stay strong, lean and energetic! Thank you followers! Stay tuned, because there is more to come!

Now let’s HIIT it! This WOD is abtastic!

It Did What? 5 Secrets About This 12 Minute Workout

High Intensity Interval Training, that’s where it’s at!
Why?

1. It only takes you 12 minutes to do this workout, 12 MINUTES!

2. Instead of only “burning calories” during your workout (like running does), you continue to burn for up to 36 hours post-workout, I like to call it a metabolic boost.

3. It’s a highly efficient workout technique because it not only helps you blast away fat but also helps you build lean muscle mass, and get nice & toned.

4. Because it is only 12 minutes, it helps you keep your sanity. Sometimes a 45 minute cardio & strength routine just seems too daunting to attempt. H.I.I.T workouts are perfect for those days that you are either in a rut, in a rush or just yearning for a change up in your daily workout routine.

5. H.I.I.T. routines are short because they are very challenging. When you’re about half way through each 4 minute segment, you may feel like you just can’t go on, well just push through it, one set of 20 seconds at-a-time, and you’ll get there!!! Just do your best & forget the rest.

Enough talking, now get to work!

Brave Angel – 12 Minute HIIT – Arms, Legs & Abs

This workout involves just three moves, that’s it!

1. For each exercise move, you will do 8 rounds of the following interval:
   1. 10 seconds rest
   2. 20 seconds all-out max effort
   3. USE AN INTERVAL TIMER, it must be timed exactly. No more than 10 seconds rest or 20 seconds effort!!
   4. 8 rounds = 4 minutes
   5. Rest 1 minute before moving onto the next exercise move/4 minute HIIT circuit
   6. You will challenge yourself to hit 8-10 reps for each 20 second interval.
      1. I used two 15 LB. kettlebells, but feel free to use dumbbells, a barbell, or your dog….just make sure you choose a weight that you max out in 8-10 reps.

This workout takes 12 minutes, post your reps, weight used and how you did in the comment section below! I want to know your results!

1. Kettlebell Thrusters: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
2. Pike Jumps: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
3. Kettlebell Scissor Crunch & Reach: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

Kettlebell Meltdown, Burn the LBS and Lose the Weight!

So every couple months I take a ‘rest’ week to rejuvenate my body, and everyone should. Your body needs a week to recuperate and recover from the stress and work you put it through week in and week out. When I say ‘rest’ week, this does not mean that I don’t workout. I do less intense workouts and take fun fitness classes like hot yoga, spinning, or zumba of course!! This way I give myself a ‘revival’ period, mentally and physically.
So today’s workout, I must admit…was not quite a ‘rest’ routine. But, I was giving myself a break from my usual 6 mile interval sprint training run which is quite brutal, so in my book this was a ‘rest’ workout from what I would have done today, lol….enjoy!

Check out my previous exercise video posts or YouTube for demonstration on how to perform these exercises.

Complete 4 Rounds of the exercises below as a circuit:
1. Kettlebell Step-Ups (10R/Leg)
2. Kettlebell Clean & Press (10R/Arm)
3. Double Kettlebell Swing (20R)
4. Kettlebell Single Leg Squat (10R/Leg)
5. Jump Rope/Scissor Shuffle/Jumping Jacks/Jump Squats (1 min; last round do 2-3 minutes)

Notes:
*Complete # of reps for each exercise, than move right onto next until you finish all exercises/reps which is one circuit. Take a short 30 seconds break and continue until you complete 4 circuits/rounds.
*Choose a weight heavy enough in which you max out at 10 reps for each exercise.
*Kettlebell Step-Ups- I held a Kettlebell in ‘racked’ position at my shoulder (same leg stepping up) and did step-ups on a chair.
*For #5- I did this workout to some dance music. So for #5 I would do Double Skip Jump Rope until the verse changed, go right into Scissor shuffle until music changed up, and so on. I usually did 10-20 jump squats per round.
*Scissor shuffle – Similar to what you do on a cross country skier machine but you are jumping as you scissor legs.

I was literally dripping sweat at the end of this workout but I really enjoyed it. The Jump Rope/#5 part was fun to do to music and I must admit it was quite a little dance party in my house! Try it out and challenge yourself to do all 4 rounds to burn off those pounds!!

Keep those fitness goals in mind, remember what you’re working out for!!! 🙂

Who Needs Rest Anyway?!

Who Needs Rest Anyway?!Perform 2-3 rounds of the following exercises.
Do each move for 40 seconds of ‘all out’ effort, move to next exercise with no rest in between. Take a quick 5-10 sec break between rounds.
1. High KB Swing/Double KB Swing
2. 1-Arm KB Swing
3. 1-Arm KB Swing
4. KB Figure 8’s
5. KB Squat-Tri.Ext.
6. KB Side-Side-Overhead Press
7. KB Suitcase DL’s
8. DBL KB Burpee, SGL KB Diag Press
9. KB Wide Halos
10. KB Wide Halos
11. KB Upright Rows
12. KB Knee Repeater
13. KB Knee Repeater
14. KB Thrusters
15. Push Ups
16. KB Russian Twist
17. KB Hip Raise + Press
18. KB Side Bridge Raise
19. KB Side Bridge Raise
20. KB Leg Raises

Keep up the GOOD WORK:) – NAT –