Printable Workout: Tank Top Arms Volume 2

The Tank Top Arms workout has been one of the most popular posts on my blog, so I figured it was about time I created a follow up workout…hence Tank Top Arms Volume 2!

There are still plenty of pushups and dips since those are some of the most effective exercises to work multiple muscles groups in the upper body. But, I also added an up/down plank (see a quick Vine video demo of that exercise here) and changed up the shoulder presses and rows. Now in order to see all these beautiful muscles you’re building add an interval cardio workout to this one to burn fat!

Overachievers can add this to the previous Tank Top Arms workout. Let me know how many times you make it through!

Printable version is here. Tank Top Arms Workout Volume 2

Happy Workout!



Printable Workout: Spring Has Sprung – Plyometric Workout

Happy first day of spring! With the change of seasons in mind, today’s printable workout is all about getting some spring in your step with plyometrics. Plyos are explosive jumping movements…clever right?:)

We’ll do 40 seconds of high intensity intervals followed by 20 seconds of rest. Get ready for an intense sweat session that is the perfect way to usher in getting in shape for bathing suit season.

Get the printable version here. Spring Has Sprung- Plyometic Workout

If you have any questions about the exercises let me know and I’ll show you a quick how to video in Vine! I’m loving the new video based social media site you can my on Vine or via Twitter.

Happy Workout!


Happy Pi Day Printable Workout!

In honor if Pi-Day (March 14 is 3.14) I wanted to respost the Pi-Day workout from last year. If you haven’t done it a while, it’s a goodie!

Today’s printable workout is as easy as pi! No not the apple or cherry kind…the mathematical constant that is the ratio of any Euclidean circle’s circumference to its diameter 3.14 kind of pi. There are at least a few math lovers out there who appreciate the play on words, right?…anyone?

All right, math “jokes” aside (and yes I do realize that’s an oxymoron) this workout is broken down into three minutes of cardio, one minute of rest and finally four minutes of strength work. 3-1-4, get it? The cardio and strength combination will burn lots of calories, tone your muscles and keep you from getting bored.

You can do the “Easy As Pi Workout” at the gym or at home which would make this workout homemade pi (last one I promise). Just grab a pair of dumbbells and a chair and make sure you have enough room to complete push ups and indoor cardio like jumping jacks.

Get the printable version here. easy-as-pi-workout
Happy Workout!

Printable Workout: Total Body 10…The Workout

I’ve long professed my love for workouts that give you lots of bang for your workout buck. Given that, each of the exercises in today’s Total Body 10, does just that…works your entire body. These multi-muscle exercises work upper body, lower body and core all at once giving you increased calorie burn and a more efficient workout in less time. Yay! Plus I’ve had a lot of requests for full body workout so here you go! :)

There are few different options for going through the workout…

  • Beginner: one time through, do each exercise for 30 seconds and rest for 60 seconds before moving onto the next exercise
  • Intermediate: Go through 2x total, The first time through do each exercise for 40 seconds rest for 30 seconds, 2nd time through do each exercise for 30 seconds, rest for 30 seconds.
  • Advanced: Go through 3x total. First time through do each exercise for 60 seconds with a 30 second rest, 2nd time do each exercise for 40 seconds with 30 second rst, 3rd time through go for 30 seconds with a 30 second rest.
  • Crazy Workout Animal:) If you need a super challenge do each exercise for 40 seconds with a 20 second rest and go through 3 or 4 times.

Print the workout with descriptions here. FitFabCities Total Body 10 Workout

Let me know which option you choose!

Happy Workout!



Printable Workout: Indoor Cardio Crusher…The Workout

With winter storms and cold temperatures dominating the weather lately, I thought an indoor cardio workout would be appropriate this week. You can do this workout from the comfort of your living room or at the gym if you can’t stand the sight of the treadmill anymore:)

We are going to do 2x 2-minute intervals, 4×1-minute intervals and 4x 30-second intervals. The recovery time is half the interval time, so this is definitely a tough workout! (Feel free to take more time to recover if you need it.)

Get ready for plenty of plyos, high intensity cardio exercises and lots of sweat!

Get the printable version with instructions here. Indoor Cardio Workout

Happy Workout!