Kittens, Biceps and Twitter…oh my!

Hello! It’s Sunday…booooo.

I woke up at around 7:30 this morning with a hungry 20 pound cat sitting on my chest…so that was cool.

Hi mom! Feed me!

Hi mom! Feed me!

Yesterday I got together with the fabulous Rachel Benson for a sweat-tastic bi/tri/shoulder workout. I met Rachel through MEDA and we became fast friends. Rachel is a Licensed Mental Health Provider AND Personal Trainer…so we obviously hit it off really quickly. We share a similar love for orange cats, sports bras, bangs that are too long and helping others struggling with eating disorders. Rachel was awesome enough to let me train her AND take pictures, so here we are rockin’ out at GymIt Watertown!

Sweat-tastic Arms and Shoulder Circuit

  • Difficulty: intermediate-advanced
  • Print

Repeat each circuit 3 times, 10-12 reps per exercise, 1 minute rest between circuits

Circuit 1:

Barbell Curls, Lying Skull Crushers, Lateral/Front raises (10 each), Mountain Climbers (20 total)

Circuit 2:

Hammer Curls, Tricep Kickbacks, Arnold Curls, Skaters (20 total)

Circuit 3:

Bicep 21s, Close Grip Bench Press (elbows in!), Lying Reverse Flies, Plank Jacks (20 total)

Circuit 4 (POWER SET! Complete each exercise continuously as fast as you can for 30 seconds, then move to next exercise. NO REST!)

Power tube curl, Power tube overhead extension, Power tube pull apart

Finisher: Complete circuit continuously for 5 minutes, NO REST!

30 seconds Battle Ropes, 30 seconds Kettle Bell Swings with Full Extension

Circuit 1:

IMG_4109 IMG_4110

IMG_4115 IMG_4117


Circuit 2:


IMG_4130 IMG_4131


Circuit 3:




IMG_4154 IMG_4153

Circuit 4:

IMG_4157 IMG_4158IMG_4160  IMG_4164



After our workout, Rachel took me through an amazing yoga stretch sesh. Whoa, my muscles were dead. Can’t wait for our next workout! Rachel is in charge next time.

In case you were wondering, Chris did not make a billion dollars at the casino yesterday…womp womp. Instead he came home and we both fell asleep at 9:00…crazy birthday weekend, indeed!

In other news, Flex and Shout is now on Twitter! Follow @flexandshout for blog updates, workout tips, whining and inappropriate hashtagging. Please be patient as I learn how to tweet like a pro! Luckily my bestie, Rachel (I only have friends named Rachel), is a social media guru and is 4 months younger than me so she helped me not look like a total Grade A DumDum.


Thanks Raychy.

That’s it for me today! Have a fab Sunday! Go…Seahawks…? I went to high school with the kicker (Go Rockets!), so I guess that’s where my allegiance is. I’m in it for the kitten halftime show. Duh.

xo R


3 thoughts on “Kittens, Biceps and Twitter…oh my!

  1. Pingback: well, hello monday… |

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