Sarah Joseph M.S., CSCS

Workout Blog

Upper Body Gun Show Workout (with video)

Posted by Sarah on October 28, 2012 at 12:35 AM Comments comments (0)

So the way I did this workout is a weird circuit, strength thing going on. Feel Free to Assign actual repetitions

3 Rounds of the Following (feel free to take a break during if you need to)

  • 1 minute Lat Pull down
  • 1 minute cable twist
  • 1 minute rest
  • 40 seconds sit ups
  • 10 seconds rest
3 Rounds of the Following
  • 1 minute renegade row push up
  • 20 seconds rest
  • 40 seconds right dumbell curl to press
  • 30 seconds rest
  • 40 seconds left leg dumbell curl to press
  • 45 seconds rest
3 rounds of the following
  • 30 seconds the arnold
  • 35 seconds rest
  • 30 seconds tricep dipps
  • 30 seconds rest
  • 30 seconds push ups with hands on ball
  • 30 seconds rest
  • 30 seconds curl bar row
  • 30 seconds rest

Quick Toned Upper Body

Posted by Sarah on September 23, 2012 at 12:20 AM Comments comments (0)

Today is the second day of me deciding to start lifing on the weekends. When I got to the gym I saw a bunch of Kinesiology ppl! I guess they all already lift on Saturday mornings haha. I don't think I'll ever be one of those 6 am ppl though... I slept from 11 to 9 and I feel great! haha. Anyway, here's what I did. Adjust the weight to you of course. It didn't take me long which is what I was going for. Don't forget to rest about a minute between sets though so that your muscles have some time to recover in order to gain some strength. One minute might not be enough for total recovery of the muscle but quite frankly I'll get bored if I wait to long. Here we go

I did try to focus on the back mainly because I do many pushups throughout the week for chest. Plus it's always good to work those postural muscles that weaken with increased time at a desk.

  1. assisted pull up machine- 3X10 (40 lbs of assistance)
  2. assisted triceps dip machine 3X8 (40lbs of assistance)
  3. back extensions with cobras on roman chair - held two 3 pounds weights, lowered body down then did a forward lift with the weights on my way up, then lowered down, then did a cobra which is extending the weights out to the sides of the body squeezing shoulder blades together
  4. dumbbell pull overs- 3X10 15lb weight
  5. leaning pull ups on smith machine 3X6 (straight legged... as much as I could)

Today's Strength Tabatta and Cardio

Posted by Sarah on March 19, 2012 at 2:50 PM Comments comments (0)

So keep in mind that this first part is open to interpretation and you could really do any cardio in between the strength that you wanted. It was actually inspired from a track workout in which you would run 100s between each exercise

Complete the following for TIME

  • 20 jump squats
  • 50 bike crunches
  • 30 squat leg lifts
  • 20 push ups
  • 50 jumping jacks
  • 30 second flutter kicks (low and little)
  • 20 jump squats
  • 20 tricep push ups
  • 30 squat leg lifts
  • 50 double crunches
  • 50 jumping jacks
  • 20 santana push ups (push up/ side plank)
  • 20 jump squats

Tabatta of....

santana push ups and sit ups with should press

students: let me know you know what a tabatta is!


Fun fun fun fun Workout

Posted by Sarah on February 16, 2012 at 2:40 PM Comments comments (0)

This workout combines a bunch of simple exercises into more complex moves for a really fun workout

If you are more advanced use a 10 second rest 50 second work interval for eight rounds, if you are a beginner use 40 seconds work with 15-20 seconds rest!

Alternate between the following exercises

  • jump up with monkey push up- start in squat, lean over, push against ground, back to squat hop up back to squat repeat
  • break dance push up- start in crab position, cross left foot under right, flip over keeping one leg elevated, push up, reverse the twist, back to crab, repeat on other side

Cardio and abs bonus

  • 40 jumping jacks
  • 20 star crunch butt lifts
  • 40 low jacks
  • 20 star crunch butt lifts
  • 40 squat jacks
  • 20 star crunch butt lifts

X Men workout one

Posted by Sarah on June 5, 2011 at 10:12 PM Comments comments (0)

This week we're going to really be focusing on taking our training to another level. I recently saw the XMen movie "First Class." and it really made me wish that I had super powers. So this week we're going to be doing 5 superhero workouts, each focused on a specific mutant. 

Our first workout is going to be based on Mystique, the blue, acrobatic, fighting mutant. 

Part 1 20 seconds rest- 1 minute work (max intensity) 6 rounds

alternate between the following....

side lunge chop- bring the dumbells on the shoulders or bring the sandbag over the head so that it rests on the shoulders, lunge to the side, bring the weights down, bring the weight back up, lunge to the other side

roll over commando push ups- roll over, push yourself up in one straight line, tuck the right knee in, lay back on your stomach in one straight line, push yourself back up, and tuck the left knee in, lower down, roll over, repeat

Part 2 20 of each X 3 for time

20 each leg: jump lunge kick up- do two jump lunges and on the last one kick the back leg up to the hand in front of the body

20: diving knee tucks- do a dive bomber forward, lift the hips back into a downward dog, tuck the right knee into the chest toward the left, repeat on left

Part 4: Don't rush, focus on form

30 crunches all together: crunch lift off- sit up to the left, sit up to the middle, sit up to the right

bridge pose, alternate between flat feet and balancing on balls of the feet, alternate lifting legs for added challenge

headstand- take your time, this is not a time challenge, try a beginners variation 

stay active, keep tuned for more workouts and advice!