FREE Bicep Workout! Do you want to build up those arms? Complete each exercise for 30 seconds. Do this sequence 3 times. Beginners can start off with 15 seconds for each exercise. GO WORKOUT!

5 min warmup

Alternate Hammer Curls
Isometric Bicep holds
Pull Ups
Stretch

2min Cardio

Upper Cut Punches Using Bag
Resistance Band Bicep Curl
Pull Ups

4 min Cardio

Overhand Grip Bicep Curl
Isometric Bicep Holds
Pulls Ups

9 min Cardio

Strectch

Fitnessandbeyond.blogspot.com
Instagram (BeyondVon) Follow the diet
Twitter (Gud2great and pdbeyondfit) Follow the Motivation

Original Article

Free Cardio and Core Workout! This one is on me! FREE!!!

Stairs                                  5 min
Medicine Ball Slams          30 sec
Planks                                1min
Rope                                  1min

Jumping Jack Squats          30 sec
Medicine Ball Chest Pass  30 sec
Mountain Climbers           30 sec
Split Squats                       30 sec

Kettle Ball Swings              30 sec
Modified Jumping Jacks    30 sec
Side Bridge Holds             30 sec
Stairs                                 5 min

Alternate Lunges.             30 sec
100 Kenpo Punches      100 punches
Rope                                 1 min
Roll Out Wheel                 30 sec 

Simple! Complete this sequence at least 3 times per session for 3 days out the week. Start off slow for starters.

For more information about Fitness and Beyond, or Paris “Von” Davis, follow on twitter and instagram! Subscribe to the blog as well!

Original Article

This workout is sure to burn calories and give you that cut look. Try this workout for 3 days with cardio on the other 2 days out of the week for at least 6 weeks.

Barbell squat (15 reps)
Barbell bench press (15 reps)
Barbell row (15 reps)
Barbell shrugs (15 reps)
Barbell standing calf raise (15 reps)

2min 30 sec cardio
Swiss ball crunch (15 reps)
2min 30 sec cardio
Swiss ball plank holds (1 min)

Barbell lunge(15 rep each leg)
Barbell front shoulder press(15 reps)
Barbell bicep curl (15 reps)
Barbell skull crushers-triceps (15 reps)
Standing barbell calf raise (15 reps)

2 min 30 sec cardio
Side bridge holds (1 min on each side)
2 min 30 sec cardio
Hanging leg lifts (15 reps)

This sequence should be completed twice. For advance, you can complete 3 or 4. Use a weight that will allow you to do 15 reps for each set. Choose your own cardio.

Original Article

Here is a great workout to get you going! From beginner to advanced, this is something you may want to add to your workout regiment.

Try this workout!

5 min Warm-up(bike, jog, treadmill, or stairs)

Chest/Back
Push-ups or Modified (15 reps)
Standing Rows (15 reps)

2 min 30sec Cardio

Core/Leg
Russian Twist (30 Reps)
Body Weight Squats(15 reps)

2 min 30 sec Cardio

Shoulder/Arms
Arm Circles (30 forward, 30 backward)
Curls w/ Resistance Bands(15 reps)
Diamond Push-ups(15 reps)

Core/Legs
Single Leg Squats (15 reps)
Plank hold(1 min)

5 min Cool Down

Beginners can complete this workout once and more advance can complete this entire workout 2 or 3 times

Original Article