Bicep Workout with ACTIVE REST and bonus ABS

BICEP WORKOUT

 Complete each lettered circuit 4x. Go from one exercise to the next with no rest. Catch your breath at the end of each ab exercise before repeating the circuit.

 ✅ EX: do the exercises in "A" back to back with no rest. Rest after you complete the ab exercise. Repeat "A" 3 more times for a total of 4 total rounds. 

✅P.S. Abs are sets of 15 but they are ALL one sided moves, meaning 15 to EACH side OR 30 total. 

TRACK WORKOUT

Repeat the workout for as long as you have time for or until you have had enough!  Really push yourself on those straight away sprints!  My quads have been so sore from sprints but I feel myself getting faster in my old age.  

There are many many benefits of running on a track and add in some stair sprints for some serious butt work!!

ENJOY!

Get Me On That Track

Miles on miles on miles

Need some cardio excitement in the gym? Try this mile, on mile, on mile, on mile workout: all you do and in no particular order go for 1 mile at whatever your goals/pace is on a cardio machine and move on to the next. You can make this a 3 mile challenge (pick 3 machines) or a 5+ mile challenge (pick 5 machines) and if needed, you can repeat a machine along the way.

EXAMPLE: 
✅ treadmill 1-mile
 ✅ stair master 1-mile
 ✅ bike 1-mile (a bike mile goes by fast, you may want to make it 2 miles)
 ✅elliptical 1-mile
 ✅treadmill 1-mile. 
✔️DONE and you didn't even know it 

Lead your Life

Take charge of your own life.  YOU are in control.  Change the things you are not happy with.  Stop being lazy, YOU CAN DO IT.

This can apply to all areas of life, not just fitness.  Take the lead of your parenting, being a better husband or wife, friend, worker, sister, aunt and yes of course health too.  Eat better.  Put more effort in your exercise plan if you feel it is just going through the motions.  

TAKE THE LEAD!

Lower Body Workout

Supplements I Am Currently Taking

Supplements I am currently taking: 

✔️Cellucor *SUPER HD powder. I take this 3x a week as my pre-workout (it is a stimulant/thermogenic) on non-lifting days. It's in powder so you can control the dosage vs a pill. Everyone reacts different to HD so being able to half the scoop or make it a big heaping one is your call. It mixes with water. It is delicious!

✔️Cellucor *ALPHA AMINOS- is powder and mixes with water. I take a scoop daily and drink it during my workouts and it too is deeeelicious! 

✔️ *GARCINIA CAMBOGIA- is a plant. The skin of the plant contains hydroxycitric acid (HCA) which is the substance that produces weight loss effects. I call it my "veggie pill" It is stimulant free. I take 1 capsule 3x a day, 30 mins before my biggest meals of the day. I got the kind I am taking now at Costco. Can be found at all health food stores. 

✔️*APPLE CIDER VINEGAR- I take 2 TBS everyday mixed in with my water and Alpha Aminos. I call it my morning cocktail🍹 I drink it during my workout. 

✔️CELLUCOR *NO EXTREME- I take this 3 days a week for pre-workout on lifting days. 1 scoop first thing when I wake up so it has taken effect by the time I start my workout at the gym. It is creatine free and sugar free. 

✔️CELLUCOR *BCAAs- I take this 3 days a week on lifting days. I mix half a scoop with my "🍹morning cocktail" and drink during my workout. If my muscles feel like they are getting sore as the day goes on from my workout, I will take another scoop later in the day and sip on it. 

✔️CELLUCOR *Whey Protein Powder- I take this daily. Post workout shakes/pancakes/waffles. I may take another scoop for a meal in the same day. I usually add spinach, fruit, egg whites, oats depending on what the powder is being used for. 

✔️*MULTIVITAMIN/MINERAL- I take 1 tablet 1x a day with food. I take for immune system, bone health, muscle and nerve function etc. I get it at Costco. 

✔️*FISH OIL- I take 1 soft gel 3x a day to get the recommended 3 grams a day. I take it with a full glass of water after my biggest meals. I get it at Costco. 

✔️*BIOTIN- I take soft gel 1x per day with a meal. For hair, skin, nails. I get it at Costco. 

✔️*5-HTP- I take one tablet 1x per day with food. Promotes calm and relaxed mood. I get it at Costco. 

✔️CELLUCOR *CLK- I take this 3 days a week on my SUPER HD days. They stack great together. I take 1 raspberry soft gel 3x a day with my biggest meals. It is non-stimulant. 

⁉️ Supplements HELP and AID you in a fitness lifestyle. I get results FASTER and I am happy when I take these supps. If you want to know why I take or what one of these supplements do, ask in comments…..

 All Cellucor products can be found on Cellucor.com and the coupon code: HALEYA will get you 20% off  and signing in (not checking out as guest) will get your order shipped free! RESULTS MATTER!