Workout: Taught spin (no tension and I have to stay in the saddle the whole time), 30 minutes elliptical level 2, weights for 20 minutes and SWIMMING for an hour. 3 awesome things about today’s workout……My little spinnee’s were so fun today, I DID the elliptical (on a toddler’s level but I am not complaining) with less pain, and swimming was SO fun and I had my OWN lane the entire time for the first time ever (I HATE sharing lanes because the people complain that I accidentally flale my arms into their face or sing too loudly).
I got home and showered (swimming is definitely helping me with my hygiene) and made the world’s largest salad and yes, that is a casserole dish.
I had broccoli, tuna, eggs, spinach, dressing and an orange on the side. Fiber baby.
——————————————————————————-
Every now and then someone emails me about my weights routines (I have not figured out if they are mocking me for my lack of muscles or they just want me to direct the question to my hardcore sister but either way it makes me happy:).
The sis and I picked our 5 favorite deltoid moves and decided to share them with you because we are best friends after all. Each week we will choose a different muscle group to show you our favorite moves.
I have to tell you though…..deltoids (shoulders) are our FAVORITES because ripped deltoids make your whole arms look awesome:)
We don’t know the exact names for these moves but don’t worry I will make them up as we go.
Each move has two pictures to show you where to start and end for each rep. We do 12 reps and 3 sets of each move.
—————————————————————————————-
This is the, “Makes Me Want to Cry and Curl Up in a Ball by the 7th Rep” move. (We use 8-10 lbs. for this)
This is the, “Good Thing I Shaved My Armpits” move. (We use 10 lbs. for this)
This is the, “Make Sure Not to Hit Anything on the Way Up, Not that I Would Know” move. (We use 12 lbs. for this)
This is the, “Janae Only Uses Her Own Body Weight Instead of Hand Weights Because It Is So Hard” move. (We use 5 lbs. for this)
This is the, “Show off Your Ripped Arms to the Whole Gym” move. (We use 5-8 lbs. for this).
—————————————————————————————
What muscle group do you want to see next?
-If someone says the quad, I will probably cry.
What is one of your gym pet peeves?
-Having to share a lane in the pool, people that are sick and touching every piece of equipment possible and when a stranger gets on the treadmill next to me if the entire gym is empty and there are 30 other treadmills to choose from (I know I am weird).
What is your FAVORITE form of protein on a salad?
-I LOVE anything fish (salmon, tuna, tilapia, shrimp etc)!!!
71 comments
lovelymissanne
love the weight pics! beast mode! get it girl!!
Courtney
Damn, watch out Arnold!
Emily
I like the first deltoid move. Will be doing that one! I say the next muscle group to see are the tri's. Or the traps!
I completely agree with you on hating when someone comes to work out right next to you when the entire gym is empty…I'm all about space. And sometimes…they smell.
Angie
Gotta love those deltoids!!! You should try doing reverse flies so you can workout that posterior head of the deltoid muscles (there's 3 heads most of the typical shoulder moves just work the anterior and lateral heads) Sorry, I just love human anatomy! Haha That looks really fun to workout with your sis! How about triceps next?
I agree with you that fish is soooo tasty on salad! MMM salmon!! :)
Katelyn @ Chef Katelyn
Deltoids are my fave but KILLER! Slash right now I am watching the biggest loser and I have been watching all dayyyy, I never would not have started watching it if it wasn't for you girl! I only have four eps left and then I'll be all caught up, hollaaaá
Britt Burns Kelly
Delts are seriously the hottest muscle in the body, developed ones make your arms look amazing so way to get em girl!
My biggest gym annoyance is when there are crazy meatheads hogging all of the free weights and benches. Does anyone really need five different sets of weights at once? No I think not, it never hurts to share.
MuncherCruncher
Oh my gosh you two are so freaking darling, beautiful, ripped…etc. I feel like I haven't seen you in WAY too long! I just read like your past 8 posts because I have had NO time to blog as of this past week…AND I can't wait to lay out with you all day! Please say summer is coming fast!?!? I miss you girl! We are having a play date this week. No questions asked. End of story. Even if that means me coming to your PT appointment and chatting your ear off…Love you to pieces! xoxoxo
runningonwords
Lats next!
I admit that I love steak salad. I know steak is not a particularly lean meat, but a steak salad Pittsburgh style (with french fries) is my happy place.
I have to second you annoyance about people next to you on the treadmill when the gym is empty. I also lost my temper once with the girl next to me on cardio machines who was playing her music OUT LOUD with no headphones. She luckily moved once I asked her what she was doing. I also can't stand people who try to lift weights that are way to heavy for them, thus causing them to throw said weights down in a dangerous manner.
Man, I'm a grumpy gym goer. This is probably why I've moved exclusively to road running.
Laura
Great pics! I have been following Rachel Cosgrove's workout routine (The Female Body Breakthrough) and it has totally been giving me sculpted deltoids… but the rest of my arms don't match yet. What are your favorites for biceps and triceps? (And I gave you a break from leg muscle requests!)
Karen
Great moves! Thanks for showing the start and finish for each of them. I'd love it if you could have a series of posts about the various muscles – I could certainly use some ideas for my entire upper body.
fitchocoholic
Loove seafood salads! :D
Great deltoid moves!!!!!!
I don't have a particular muscle group that I'd like to see…..maybe some bodyweight stuff sometime though….I don't always have access to heavier freeweights…
Annette @EnjoyYOURHealthyLife
I love deltoids too :) Reverse flys are killer for those muscles!! My biggest pet peeve at the gym is when guys (or girls) stare me down–seriously people, go workout yourself and stop staring ;) I love eggs or turkey as my protein
Emma (Sweet Tooth Runner
Why are you two so darn RIPPED?! And so gorgeous too!! I am GREEN with envy!! Oooh biceps please- I have none! :P
Salad protein= HUMMUS baby!! I am addicted:)
Keri
LOVE this post!I would love to see biceps :) they are so hard for me to work and I feel like there are only so many moves you can do for them!
runyogarepeat
Great idea! I love shoulder moves, and I'm definitely gonna be trying out some of these.
Pet peeves: taking longer than the cardio time limit, and those girls who always have perfect hair or make-up the whole time working out. I actually sweat while working out!
Salad protein: salmon or hummus!
Lindsay and James Cotter
you are too cute! I love this scene! Two hotties in the gym, woohoo!
Pet peeve, when guys drop their Heavy weights and grunt. Um, totally not necessary. Get a spotter dude!
LC
Lindsay and James Cotter
you are too cute! I love this scene! Two hotties in the gym, woohoo!
Pet peeve, when guys drop their Heavy weights and grunt. Um, totally not necessary. Get a spotter dude!
LC
ashley & sundance
You and your sister are SMOKIN' hot!!!!
And let's see some more arm work outs, bi's and tri's!!!
Pet peeve at the gym? ? People who only go to socialize and don't actually work out.
And we need a frozen yogurt date. asap!
ashley & sundance
You and your sister are SMOKIN' hot!!!!
And let's see some more arm work outs, bi's and tri's!!!
Pet peeve at the gym? ? People who only go to socialize and don't actually work out.
And we need a frozen yogurt date. asap!
Tara Upshaw
I hate working out at gyms…. I don;t like when people watch every move you do and I also don't like the gross machines! I am kind of a germ freak….
Penny
You two beast at lifting weights. Great pictures.
Katie T
You are HILARIOUS. The names of those moves just made my day!!
Gym pet peeves…ooh, where to start. Guys who take FOREVER using the bench/squat rack/lifting platform because they're chatting with friends while you're waiting to take a turn…not cool. Girls who only do cardio (I'm a cardio junkie too, but lift some weights for a change, sister!). People talking on their cell phones while working out – clearly they're not working hard enough.
P.S. I ate a salad out of a serving bowl today, and it was almost overflowing. Deliciousness.
Victoria (The District Chocoholic)
Dude, let's see some glute work.
Connie @ it's the cookie monster!
i can't believe your sis has had kids! she looks amazing!
Mrs. D
haha i LOVE the names for these weight workouts! :) you are hilarious janae, lets see some ABS workouts!!1
Rachel McPhillips
I hate people that run next to me too. I also judge people in weird gym attire- like girls in t shirts with the shoulders ripped off, or guys running on the treadmill in a sweat shirt. And people that text– which I totally do. So, I guess I hate myself at the gym.
Let's see abs next!
EBURNS
I am so excited for the weights. This is just what I needed. Do anything your heart desires next. I am already looking forward to it!
Danielle
I NEED to do weights more!
cleaneatingchelsey.com
I'm going to have to go work on my deltoids tomorrow morning using your moves with such technical terms!!! I never know what moves to do when weight lifting, so this gave me some ideas! :) Thanks love!
kristiateit
You are a HUGE inspiration….or maybe just my entire reason I've started back at running again…but I don't want to sound too creepy. hahaha In a few months I've decided that I'll join a race (not a marathon or even a half marathon) but SOMETHING! Even though I am just starting out, and still have to force myself on the treadmill, because I don't get that "I love this" feeling yet…I am sure I will get there. Just want to say Thank YOU!!!!
Rene
Triceps please.
Gym pet peeve – People being excessively naked in the dressing room. You know, the people who park their naked selves on the benches while talking on the phone, talking to friends, whatever. My hubby tells me the men's dressing room is way worse.
Fave protien: boiled egg whites
Meg
definitely when people get on the treadmill next to me when there are a lot of empty ones. also, when the clock has to be reset on the treadmill so someone gets on next to me and thinks I look dead because I just ran a mile, when really, I'm on mile 10 or 11.
Terry
how cool, i trained my delts today too! funny, i am also recovering from a quad injury. last october i totally blew out my right quad during the last two miles of a half marathon. it's all healed up, but now the other quad is doing the same thing. i probably jumped into training too hard. now i'm taking two whole weeks off until i begin training for the seattle rock and roll half. keep up the hard work and you will get better. i love your blog :0
RunningOnCoffee
Thanks for posting these! I like the third one you featured, it makes it look like I have some shoulder muscles while I do it!! Some of those others are new to me though. I like my Boot camp class because it has taught me some new moves.
Gym pet peeve: grunting from the weight section. Also the part about someone getting on the treadmill right next to me. This happened to me Thursday night… Seriously, dude? There were 7 other open treadmills. And then he was one of those loud runners, and since I didn't have headphones, I had nothing to drown it out. Also, I'm pretty sure he flung sweat on me. Extra hand sanitizer after that… Things like this only confirm my need to run outside instead of on the 'mill :)
I like tuna & salmon on salad too. Also beans and/or grilled chicken.
Katie @ Healthy Heddleston
Great post and I love Deltoids tooooo!!!
thecreamfilling
Let me just say that you are hilarious! I love how you named your exercises haha
Oh my gosh yesssss I hate it when someone takes the treadmill right next to me too! It's like dude… we are both going to be sweaty messes do you really want to stand so close to me?
Melissa
I love the names you gave the moves, so technical!
Besides doing The Shred at home, when I go to the gym, I don't really use the weights. I need to start!! Thanks for the moves. Other arm muscle groups would be great!
lolzthatswim
CHEESE ON MY SALAD! And fish and steak and shrimp and chicken. Nomoo!
my little celebration
You guys are hilarious. AND gorgeous, seriously.
Next, I want to see some quad moves. DO IT NOOOOWWWWWW.
Christy
You are hilarious. I'm quite impressed by your muscles actually.
My gym pet peeve is when people are texting while using the equipment. It's like, you are at a gym so work out now.
Jennifer
I would love to see your bis/tris or back workouts.
My biggest gym pet peeve is people not wiping down their machines or equipment after they have leaked their whole body water content on them. So. Freaking. Gross!
Favorite form of salad protein is chicken or beans. Nom nom nom!
Pam
Great post!! You and your sis are soo gorgeous!! :)
Pet peeve at the gym…I don't like it when people don't wipe the equipment down after they are done!!
Have a great evening!! :)
Shannon
Gym pet peeves: Someone who smokes, and SMELLS because of it, getting on the machine next to me. People who pop their gum; people who don't use machines correctly (like when they're on the stair stepper and putting all the weight on their arms and barely moving their feet)…
Kate (What Kate is Cooking)
I love beans on salads! Any vegetarian protein is good with me :)
And your last pet peeve is mine too! I just find it so creepy when the gym is empty and someone chooses the machine next to me. It drives me crazy for some reason!!
Anonymous
what an awesome addition to the blog, keep the moves coming, love it!!! i would love to see so core strength/abs moves!!! :D
Mamarunsbarefoot
I used to weight train exclusively many years ago, now it's hard to find time witj training my my kids. I'd have to get up at 5am…I did that in the past, now I like my sleep!
I used to wear headphones even if my player didn't work. I hated when weirdo guys talked to me, esp when they asked ME to spot them!
Coy Martinez
A gym pet peeve! Well. Let me say….I know my husband would laugh if I told you this because he thinks that I shouldn't care but I think it's dumb when guys show up to the gym to work out with their girlfriends so they just do some sort of fast walk on the incline for about a half mile and then jog another half mile. I mean really?? Then women who show up in full make up to work out just to impress the guys. It's WAY TOOO OBVIOUS.
Laura
Loved this post! I'm going to try these moves at the gym tomorrow!
Do you have any stellar triceps moves?!
Mallory
Great post!!! Thanks for the tips!
Gym pet peeves: When guys walk around weight machines and stare at it, grunting a little, then they'll do 2 reps, then get up and walk around the machine again, staring. It cracks me up!
Kristin
I eat my salad out of a big mixing bowl :) Btw, you and your sister are gorgeous!
d.a.r.
Look at you and your bad self!!!
I love hardboiled eggs, tuna, salmon and crispy {I know, I know..so bad!} chicken on my salads!
I have the funniest gym weirdo story: last week, I was on the stairmill thingymajigger and the gal next to me was wearing skin tight tapered leg jeans and spanking herself with her towel every time she took a step with her right foot. I was trying so hard to not laugh I almost fell off!!
Jogging with Fiction
Mike told me that before we started dating, he would use a pool as his "shower" in the summer. Apparently it doesn't help with everyone's hygiene!
I love the names for your moves!
healthybodymindmarriage
Janae I love that you're posting pictures of the exercises that you do! I'm definitely going to try these and am looking forward to the rest of them that you post!! Also LOVE the titles of each move ;)
Anonymous
I just love ur blog u are too funny. Delts are my fav to work followed by quads!!! I know u want to kill me right now and then hamstrings and glutes. Gotta have a nice booty!!!
My fav protein on a salad would be either salmon or chicken.
Amy
Brandy
Gym pet peeve…. when women are naked for an unnecessarily long time in the locker room lol. I get that we're all women and blah blah blah, but it's the gym, not a day spa. Put on a stinkin' towel while you do your makeup!
Nicole
Abs!!! :)
Gracie
Janae, you are so geek-erific.
question: why have i been stalking you for so long and not speaking up via comments?
answer: because this little girl crush on you has got me all bashful.
love you and miss you!
Runners Fuel
I just talked about gym pet peeves, how funny! Mine is wen people drag their feet on the tm next to you. It's so loud and I can't consintrate.
Anonymous
My gym pet peeves are 1)when people hog all of the lockers, but don't put a lock on them so you have to open, like 100, before you find an empty one to put your stuff in and LOCK it, 2)When people use the equipment, but don't wipe it down when they're done, and 3)when you're in a class with a lot of movement but the class is so packed you can't get a decent workout in without trampling people! It's MARCH! Can't the January Joiners go home to their sofas now?
Amanda@runninghood
pet peeve…hmmm when someone is standing behind me watching my treadmill like i've been on too long and they want a spot. I just pray that my time doesn't run out before they find another TM so that I can stop and start again since they stop after an hour. boo.
You are so cute with your weights!! :)
inhaleexhalerepeat
I love these exercises – thank you for posting them!! I would love to see exercises for obliques/muffin tops.
Gym pet peeves: not wiping down machines/machines. Why do the sweatiest people always fail to do this? Gross gross gross!!!
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