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Low Impact Cardio Upper Body Workout

February 28, 2020 · FEEL-GOOD FITNESS

Low Impact Cardio & Upper Body Workout

Cardio + upper body workouts are an excellent combo!

I love lifting weights, but I often find that upper body workouts don't elevate my heart rate enough to get a really good burn. Pairing traditional cardio moves with each strength exercise is a great way to work the upper body and break a sweat. This low impact cardio upper body workout is a great way for both beginners and workout veterans to strength train!

I wanted to keep this workout low impact because frankly, high impact is not in the cards for me right now at 7 months pregnant! To those who run and continue their high impact workouts at this point in pregnancy - I salute you! But it ain't me.

Whether you're looking for a good prenatal workout or you're just beginning to dip your toes into an exercise routine, this cardio upper body workout is a great place to start. Plus, this workout requires very little equipment aside from a set of dumbbells. I use adjustable weights (which I'll link below), but even if all you have is a set of 5-lb dumbbells in your basement, you can still get a great workout in!

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Equipment for This Workout

For all of my weightlifting workouts, I use Bowflex SelectTech Adjustable Dumbbells. I'll be honest - these are on the spendy side as far as workout equipment goes. But if you're ready to invest, I couldn't recommend these more! It's nice to be able to adjust to the weight that suits your strength level without having to own a collection of dumbbells. Plus, they're still so much cheaper than a yearly gym membership - and you'll never have to share them with a random stranger!

Additionally, I used a yoga mat for this workout - the one I've linked has great reviews on Amazon! You can choose from a variety of colors, and it's slip-resistant. If you don't already have a yoga mat, this would be another (much cheaper!) investment for your home gym.

Workout Structure

This cardio upper body workout is performed in an AB/AB format. That means you'll complete round one of the cardio exercise, then a round of the upper body exercise, and then repeat the entire group before moving on.

Complete 60 seconds of each cardio exercise, followed by ten reps of each strength exercise, and then repeat each group. Take breaks between each set as needed to catch your breath, but try not to wait so long that your heart rate drops significantly between sets. In all, this workout should only take you about 25 minutes to complete.

As always, make sure you get a good warmup and cooldown in. For this particular workout, I'd suggest a warmup of arm swings, side steps, and low-impact versions of traditional cardio moves such as jumping jacks or high knees. As for a cooldown, focus on stretching out the upper body muscles with overhead tricep stretches, arm cross stretches, and wall chest stretches.

For a quick demonstration of how to complete each exercise, watch the video below. Otherwise, feel free to print out this workout for your use at home or at the gym!

 

Happy sweating!

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Low Impact Cardio Upper Body Workout

 

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4 Protein Powder Supplements to Build Lean Muscle

September 17, 2018 · FEEL-GOOD FITNESS

4 Protein Powder Supplements to Build Lean Muscle
This post contains referral links. For more information, please read my Disclosure Policy.

What's up, fit fam?

Have you ever experienced that really cool moment when other people start noticing your gains? Well, recently, my hubby has been noticing mine, and I'm not mad about it! I'm naturally quite petite in the upper body, so I've been working hard lately on building some muscle on my spaghetti-noodle arms. It's been a very slow-moving process for me, but now that others are beginning to notice my growing biceps, I feel like freaking Superwoman! KA-POW!

My secret? Well, for starters, I target the upper body in strength training at least twice a week, lifting as heavy as I can with good form. This is the most important step in the process, but the second is pretty important too - I refuel with protein after every lifting session.

Now, some of y'all are very extra about your protein shakes, and I like that! If I have time, I love blending my protein with ice, coconut milk, cold brew coffee, spinach, fruits... you name it. But most of the time after a morning workout, I'm in a rush to get out the door and need to gulp down my shake in 30 seconds. Sometimes, a shaker bottle and water is all you need for a quick post-workout refuel.

So, in order to give you an accurate picture of the protein powders I use and love, I've created a list of my top four protein powder supplements for building lean muscle. To keep things simple, I've linked only chocolate flavors of each brand (which is always the best flavor, in my opinion!). Also, to keep the nutrition measurements in each serving consistent, I'm giving you the measurements for a 2-scoop serving of each. Please note, however, that the scoops provided with each brand of protein may actually be considered to be a 2-scoop serving. It's always best to check the nutrition label on the back for accurate measuring. Also, this information does not reflect any mix-ins to your protein shake, so if you're blending in other ingredients besides water, you'll need to factor those in to your nutrition calculations.

TRIED & TRUE

There's a reason this product is named Gold Standard - it's a well-known, widely-used product that delivers on its promise for an effective post-workout protein blend. In a standard two-scoop serving, this protein powder delivers 48 grams of protein, keeping calories at just 240 per serving. And because the primary ingredient in this powder is 100% whey protein isolate, your fat and carbohydrate macros stay in check.  Why has Gold Standard 100% Whey Protein stayed at the top of the charts for so long? It delivers a creamy, smooth, rich taste that gives its rivals a run for their money!

 

 

BUDGET FRIENDLY

If you're on a budget (who isn't?), Body Fortress Isolate Protein is a cost-effective isolated protein that won't break the bank. A standard two-scoop serving packs a whopping 60 grams of protein in a 290 calorie serving! And because it's a concentrated protein isolate blend, there's no need to worry if you're watching your fat and carbohydrate macros. This protein meets a high standard of quality at a low cost, giving you the most bang for your buck.

 

 

TOP TASTE

To be honest, the first time I bought Isopure Low Carb Protein, it was strictly because I found it on sale at Academy. I had just started my low-carb lifestyle and loved the idea of still getting a protein boost after my workout without the added carbs from standard protein powders. I'm so glad that I happened on it, because this has been my vote for best tasting protein ever since! If you've struggled to choke down your protein shake and just can't get over the chalky, watered-down taste of other brands, I strongly suggest you give Isopure a try. It's so rich and creamy that it could double as dessert! With 50 grams of protein and only 220 calories in a standard two-scoop serving, you really can't go wrong with this protein powder.

 

 

MOST VERSATILE

Quest Protein has quickly become a household name, and for good reason. Not only do they serve up a range of high-protein snacks, but their protein powder supplement works great for baking up your own protein-packed goodies at home. Traditionalists can enjoy this protein powder blend in a shake, serving up 46 grams of isolated protein, 4 grams of net carbs, and only 220 calories per 2-scoop serving. But for those who want to add some protein to their homemade snacks, this blend is specifically designed to bake well (for recipes, go here!).If you're like me and love variety, you definitely want this protein powder in your pantry!

YOU DO YOU!

With all the options out there, it's important to weigh out which ones suit your needs and preferences the best. I hope you found this article helpful. Let me know in the comments below if you have a favorite protein brand!

xoxo,

-Rachel

 

4 Protein Powder Supplements to Build Lean Muscle

Squats, Deadlifts & Lunges (Oh, My!) Lower Body Workout

August 15, 2018 · FEEL-GOOD FITNESS

This lower body workout is intense. Y'all ready for this?  *cue Jock Jams music*

...That may have dated me a little bit, but do you guys remember Jock Jams? Oh my word. It's pure '90s gold.

Anyways, I'm back with another workout today and let me just tell you - y'all are not ready for this! It's brutal, my friends. To be honest, I get this underlying feeling of dread every time I've got a lower body workout on my schedule. While I love the benefits of a workout like this, I know I'm going to have a rough time taking the stairs the next day!

First things first - make sure you've got a solid warm up and cool down plan in place! Your warm up should bring your heart rate up and prepare your muscles for the exercises you're about to do. Leg swings, toe touches, and shallow bodyweight squats and lunges are perfect for your warm up. Save the intense stretching for your cool down.

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Squats, Deadlifts & Lunges (Oh My!) A Lower Body Workout for Toned Legs

 

About This Workout

I've created a lower body workout that combines a few different variations of squats, deadlifts, and lunges that will have your legs shaking by the end. And if they're not, you need to up your weights, girlfriend! Don't be afraid to lift heavy, as long as you can control the movement through the entire range of motion. And if you need to, don't feel bad about lowering or dropping your weights altogether. Just do the hardest version for you.

What makes this lower body workout a killer is that several moves isolate each leg, which is perfect for you if you're a bit weaker on one side. For the single-legged variations, be sure to start with a different leading leg on the second group. Some moves will challenge your balance, so take your time, use that core, and hang on to something if you need support.

 

What You'll Need

For this workout, you'll need dumbbells - I use these adjustable weights and love them! Optional equipment includes an exercise mat and resistance loops. Other than that, bring a water bottle, a sweat towel and your A-game because this workout is going to get you allllll hot and bothered.

And as always, make sure you refuel post workout! I always cap off a weightlifting sesh with a simple protein shake and lots of water. Which reminds me - check out this post about my favorite protein brands!

Okay, okay. Enough stalling! Y'all ready for this?

Squats, Deadlifts & Lunges (Oh, My!) Lower Body Strength Workout

Do your legs feel like Jello after this? Let me know in the comments!

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About Me

Hi, I'm Rachel! I'm a millennial wife and mama loving life in the Midwest. Follow me for lifestyle tips like balanced food, accessible workouts, and personal growth inspiration!

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