Tank Top- Ready Workout

Summer’s right around the corner, time to get those arms nice and shapely and jiggle-free. This is mainly an upper body circuit, but I threw in some lower legs too (gotta look good in those shorts too!)

Pick a weight that challenges you. You want to be fatigued by the end of each exercise. If you choose to use a lower/wimpy weight, then up your reps! (No ladies, this won’t make your arms all “bulky”)

Complete 4 sets of these exercises, resting  30-60 secs between and 2 minutes between sets. If the weight you use isn’t making you fatigued, then up your weight next set.

Up Right Row to Lateral Raise (10 reps) –   Hold dumbbells and stand with palms facing the front of the thighs. Keeping your neck and traps relaxed, lift the dumbbells up to under your chin, with elbows pointing out. Lower dumbbells so that your palms are facing each other, then raise arms up to the side until the elbows are shoulder height. Keep your pinkies high. Lower and begin another rep by performing another upright row.



Double Triceps Kickbacks (10 reps) – Hold a dumbbell in each hand and bend at the waist, so that your torso is parallel to the floor. Bring elbows up and back so that they are about in line with the shoulders. Keeping your elbows stationary, press your forearm up, straightening the arm. Squeeze the tricep and lower arm back to beginning position. Repeat.



Standing Rear Lateral Raise (10 reps) – Bend knees slighty and bend forward at the waist about 45 degrees or more. Hang dumbbells down below your chest, palms facing each other.  Keeping your neck and traps relaxed and without lifting your body, raise arms until elbows are about shoulder height. Make sure to keep your hands wide. Lower and repeat.


Dumbbell Press Stand Up (10 reps)Begin seated on bench, and hold two dumbbells at your shoulders with your palms facing forward. As you press the dumbbells above your head, stand up. As you lower the weights to the original position while squatting down, and touch your glutes to the bench (don’t sit all the way down). Then press the dumbbells above your head again while you stand up.


Weighted Bench Dip (10 reps) – Sit on a bench or chair with your legs extended out in front of you and a dumbbell in your lap. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench. Lower your body by bending your elbows to about a 90 degree angle. You will feel a stretch in your chest or shoulder. Press up from the palms of your hands squeezing the triceps and repeat. If this is too difficult, do these without the weight. (If using a weight, keep a slight bend in your knees)

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Front Raise with Reverse Lunge (10 reps) – Hold dumbbells and stand with palms facing the front of the thighs. Raise dumbbells forward and up while simultaneously lunging one leg behind you. Bring arms down as you stand up again. Alternate lunges with each rep. Perform 10 front raises (5 lunges each leg).


Seated Dumbbell Curl (10 reps) – Sit at the end of a bench, with your back upright and straight, and a dumbbell in each hand at your side, palms facing toward the bench. Curl the dumbbells up in front of you. Your palms should be facing you at the top. Lower down and repeat.







HIIT Circuit with Active Rest

So what does “Active Rest” mean? Well, as you know, HIIT workouts are designed with a set amount of time to perform an exercise, and a set amount of time to rest in between exercises. You aren’t technically “resting” during active rest, but you are doing a movement of some sort before moving on to your next exercise.

Some examples of active rest movements are:

  • Side to Side Hops
  • Mountain Climbers
  • High Knees
  • Jumping Jacks
  • Wall Sits
  • Squat Pulses
  • Plank

For this workout you will complete 3 sets 5 exercises with active rest in between:

45 seconds work, 15 seconds active rest (as follows):

  • set 1: high knees
  • set 2: mountain climbers
  • set 3: plank


Squat and Press: You can complete this exercise using dumbbells, a barbell or a sandbag. Stand with your feet shoulder width apart with your weight up in front of your chest. Lower into a squat and drive the weight straight up into and over head press as you come up out of out of the squat. Use the momentum of your legs to drive the weight up. As you lower the weight back down, return to a squat and repeat. Complete as many reps as possible. (You can also do this in a plie squat, to work your inner thighs)

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IMG_0328   IMG_0329


Active Rest 

Single Leg Deadlift + Row (Left): Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand with palms facing thighs, or holding a barbell or sandbag in front of you. Lift right foot a few inches behind you. Keeping back flat and abs tight, hinge forward from waist, lowering the weight toward the ground (keeping a flat back). Hold in a one-leg deadlift and pull elbows back into a row. Lower weight then come back to standing. Try to remain balanced on left leg only throughout. 


Active Rest

Single Leg Deadlift + Row (Right): Repeat the previous exercise, but lift your left leg back and remained balanced on the right leg.

Active Rest

Dumbbell UppercutsStart by standing with your legs slightly wider than shoulder-width apart. Hold a dumbbell in each hand with palms up and slightly lean forward. With your arms bent at 90 degrees, bring each dumbbell up towards your opposite shoulder, one at a time. As one dumbbell is lowering back to the starting position, the other begins the repetition towards the opposite shoulder. Do these at a quick pace, keeping your core tight and arms flexed throughout.


Active Rest

Up and Down Plank: Start in plank. Lower down to elbow plank one arm at a time, and reverse the movement back to full plank. Be sure to keep a straight back and proper plank form throughout.




Active Rest








Badunkafit.com and Badunkafit Facebook page!

Hey guys! My blog now has it’s own website: badunkafit.com! You will still have access to all of my previous blogs/workouts – the only thing that’s changed is the web address! (the old web address automatically goes to the new website) Thanks to the many followers of my blog and on Pinterest, i’m humbled by your interest in my workouts and advice!! If you’d like to follow me on Pinterest my account name is badunkafit.

I’ve also created a Badunkafit Facebook page – to broaden my social media base and make it more convenient for all of you Facebook users. All of my blogs will automatically be published on the facebook page, but older  blogs will not. However, I will feature previous blogs on there as well (mostly my faves, and my most viewed) It’s still a work in progress but it’s getting there – just need some more followers!So click on the link above and LIKE my page! Or search for Badunkafit and look for the pic below 🙂



Thanks again to all my followers for your support – it drives me and keeps me motivated! Feel free to message me on facebook with any questions or workout/blog requests!


Post-Leg Day Workout

So my legs are still pretty sore from my previous workout (those pogo’s are killer!) – so this will be an upper body and core workout. I did this workout at home, it’s a great anywhere workout.

Complete this circuit 3 times, resting minimally between moves and for 1-2 minutes between rounds.

Shoulder-to-Shoulder Press (10 reps) – Hold a dumbbell with both hands, resting it on the top of your right shoulder. Press it straight up overhead, bringing it down to your left shoulder. Repeat back (1 rep). I use my sandbag or a 20 lb weight, but start out lighter if you need to and increase weight with each circuit. If you want to get your legs involved, do a slight squat as you lower the weight down to each shoulder (3rd pic).

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Elevated Dive Bombers (12 reps) – Do a traditional dive bomber, but with your hands on a dip station or Equalizer on it’s side. You can also use a bosu ball with the flat side up – or do these just normally with your hands on the ground. Start with arms and legs straight and hips raised high into the air – you should feel a good stretch in your hamstrings. Bend your elbows and lower your chest toward the ground, and then up toward the ceiling as you lower your hips and straighten your arms. Reverse motion back to start. For an extra challenge, do these with one leg raised throughout (10 reps/leg). The first pic is just to show you how to position the equalizer. The second pic shows your form for the Dive Bomber.

equalizer  divebomb



Single Arm Chest Press (12 reps/arm) – Lie on the ground or on a bench with knees bent and feet flat. Hold a single dumbbell in one hand and weight at your chest. Press the weight straight up and slightly across your chest. Slowly lower the weight back to start. Complete all reps then switch arms. To add some core and glutes, position yourself with your upper back on a stability ball with knees bent 90 degrees and hips raised. Hold hips up throughout reps.

singlepress     IMG_0363


Sitting V Leg Raises (12 reps) – This is similar to a knee tuck, but with straight legs. Sit with your hands behind your hips and lift your legs straight off the ground so that your body is forming a V and you’re balanced on your tailbone. Lean back slightly as you lower your legs toward the ground (see pic). Lift them back up as you straighten your arms, bringing your thighs and torso together toward each other (and sitting up straighter).  If this is too difficult, bring knees to your chest as you raise legs up instead of keeping them straight. Push yourself to try and lower them as low as you can.

v sit


Elevated Reptiles (10 reps) – Get into plank with your feet elevated. You can use an ugi ball, bosu ball, stability ball (be careful) or a bench or dip station. Take care to keep your back straight and your hands under you shoulders. Bring your right knees toward the outside of your right elbow and crunch your torso slightly toward your knee. Return back to plank and repeat with the left side. (1 rep) This should be a slow and controlled movement. Engage your core to keep your hips up and back straight. If this is too difficult, do this movement with your hands elevated instead (see 2nd pic).

elevateplank repplank