Work it OUT Wednesday: Arms on Fleek

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I know exactly what you are thinking, if you are born before ~1985 – what the F does “on fleek” mean?

on fleek

adjective
1. having no defects or faults, especially none that diminish the value of something
2. something as the way it should be in its proper state, or at its prime: on point
3. having no discernible blemishes or shortcomings; perfect: Game = Strong
Β 
A has a wedding this weekend and wanted her arms on fleek for her strapless dress; R and I are still working on getting to full, unassisted pull-up status so we figured we would focus a lot of attention on our upper body for our Tuesday morning gal workout. Even better – D joined our group this week and it was FAB! Girl power all the way. πŸ˜‰ πŸ˜€ Here is what we did to amp up our upper body game:

Arms on Fleek Workout

Warm up: Jog for 5 minutes (or, attend the ever-growing in popularity New Hampshire Sprinting Camp, with your coaches A & R, of which I am a success story – now our whole small group training class wants to practice their sprinting turns with these champs – woop!)
Round One: Medicine Ball Push-Ups/Planks
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Using two rubber medicine balls, one under each hand, do push-ups for 30 seconds while your partner holds a plank. Switch and repeat three times. Then, switch the medicine balls so they are under your toes (with your hands on the ground), do push-ups for 30 seconds while your partner holds a plank. Switch and repeat three times.
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Don’t worry, I turn into a bright red tomato when I’m working out. No one actually looks cute when they are working hard. πŸ˜‰

FTW: Put both hands and feet on medicine balls, and do push-ups for 30 seconds (this is really intense and hard on your wrists so do not attempt unless a trainer has shown you the proper form).
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Hiiiiiii. The Great Balancing L! This is so hard, but you feel like a rock star for the few moments you can balance. πŸ˜‰

Round Two: Hangs & TRX
Alternate hanging on the bar for 45 seconds and doing a superman with the TRX band for 45 seconds. Repeat three times.
Round Three: Machines
  • 10 x assisted pull-ups*
  • Tricep pulldowns
  • Russian twists with heavy medicine ball

Repeat three times.

*We timed this round based on how long it took one person to do 10 assisted pull ups.

Round Four: Death Lunges

Walk up and down the basketball court four times with a weighted bar (an weighted aerobic body bar like this one), basically until you want to die.

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Check to make sure your alignment is correct πŸ˜‰

Cool Down: Walk until your heart rate slows. Give your body a good foam roll. Do lots of stretching and drink water!! πŸ˜€

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Rollin’ with my homies πŸ˜€

This workout was pretty tough, my arms were shaking so much afterwards that I *almost* thought I wouldn’t be able to capture my on fleek St. Patty’s Day workout attire from yesterday (#selfieprobz).

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The baby guns are growing!! Wooo!

I hope you all have an extra strong hump day (woot!) and I hope you had a super fun and super green St. Patty’s Day! Also, I just want to say that I was NOT feeling it this morning – I did not want to get up and go to spin class AT ALL when my alarm went off at 5 am. But I forced myself to, and did a little internal bargaining, telling myself that if I went I could “take it easy” (heh, yeah right). As soon as I got there, the energy of the class was infectious, and I ended up having a really great workout, and I got to walk away super sweaty and feelin’ like a million bucks. So, even if you’re not feeling it today, just go out there and give it a shot. Because even if you spend 20 minutes hating life, at least you tried! And that is all that you can ask of yourself sometimes (and that’s okay too!).

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Have a great day today, all. πŸ˜€

With warmth,

L

29 thoughts on “Work it OUT Wednesday: Arms on Fleek

  1. never mind “what the F does on fleck mean”; the photo that popped up with that initial line of your blog was you balancing mid pushup on four F’ING balls and I was thinking ” how the F does she do that?! Like how do you even get onto 4 balls??? happily later you implied that it is not a sustained practice but still – very impressed over here in England! you looked F’ing awesome πŸ™‚ have a very happy Thursday x

    Liked by 2 people

    • Ahahahaha THANKS!! So, when I was first told that we were balancing on 4 medicine balls and doing push-ups, I had the same first thought (“WTF?!?!?”). The trick is to put your hands up first, then get your toes into position while on your knees and like push your feet back into a plank position while engaging your core. It’s tricky! I definitely fell over sideways a few times, but once you get the hang of it you feel like a total BAMF. πŸ˜‰

      Liked by 1 person

      • Ahhh cunning – though I doubt I will be giving it a go anytime soon! I can imagine how awesome it felt when you did it – you BAMF! I can live my fit life vicariously through you! πŸ™‚ Thanks for not pointing out that I got the all important word of the blog wrong somehow – shows just how very old I am! have a stunning weekend πŸ™‚ x

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  2. You made me a little nervous when you were balancing on all fours on medicine balls, but then I saw your baby guns photo. I’m totally jealous!!
    PS I accidentally used “on fleek” in the office this week and I wish I had a camera to show all of my coworkers/boss’s confused expressions. Obvs, I should totes keep slang words/phrases to myself during the 9am-5pm hours. πŸ˜‰

    Liked by 1 person

  3. I was born in 1984 and I just learned what fleek meant a few days ago lol. I even taught high school not too long ago and that word never came up! I won’t use it, but I think it’s funny that you talked about it today; I was just telling someone about fleek last night!

    On another front, you are a machine! Keep it up!

    Liked by 1 person

  4. On fleek is my new fave word! How do you find the energy to go to the gym so much and maintain a regular life tho?! I get home from work at 6pm and all I want to do is chill-how do you find motivation when your not feeling it?!

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    • Hi there! I’m glad you’re loving the “on fleek” – someone needs to keep these pop culture gems alive and well and you’re actually young and hip enough to get away with it πŸ˜‰

      How do I find the energy? Well, I go to bed at like 9 pm. LOL. Seriously though – it IS a challenge, and a constant struggle. I don’t always feel like getting up at 5 am to go to the gym, and most days I go through a little internal back and forth weighing the pros and cons of getting up vs. sleeping in. What pushes me over the edge is that I know that I’ll feel better if I just suck it up and go: I’ll sleep better, have more energy, and be ready for my day. You have to get to the point mentally that you KNOW that you’ll feel better afterwards, and channel those vibes when you’re lacking motivation. The hardest part of working out is getting out of bed/getting off the couch and just getting there; once you’re there it’s usually easy to get into the groove. Sometimes I bargain with myself; “if I just go to the gym now, I don’t actually have to try hard/only have to go for 20 minutes/only have to run 3 miles/only do a quick weights circuit” – it’s a good trick because once you’re there and you get started, you can just crush it (I mean, you’re already there – you might as well knock it out of the park). Planning ahead also really helps, when I have my weekly “gal workouts” where I don’t attend a class or work with a trainer, my workouts are much more successful if I have written out a routine of what I’d like to accomplish while I’m there. Along the same lines – grab a buddy! I bet if you have someone to meet up with, you’re not going to ditch your friend who is waiting for you. Plan out a routine together and help motivate each other – it’s made a world of difference to me. Schedule gym like it’s an appointment, and when the clock strikes 6 pm, just force yourself out the door and go (you’re making a commitment to your health!). When all else fails, remember WHY you are going in the first place. That always helps give me a little kick in the butt.

      Hope you find that helpful! πŸ˜€

      Liked by 1 person

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