Tag Archives: RFF

#RFF Bi Ceps & Tri Ceps


Red Fox Standing DB Curls 1
Red Fox Standing DB Curls 1

Here’s a good little work out that I enjoyed at my old gym!  I’m hoping to get some great videos here at Red Fox now that we have our very own building!!  Soon… In the mean time, enjoy and try it out for your self!

Here’s the Work Out:

Super Set 1:

  • Preacher Curls 8×3
  • Skull Crushers 8×3
  • Standing DB Curls 8ea x 3 (try to not have so much swing!!  haha)
  • Tri Cep Kickbacks 8ea x 3

Super Set 2:

  • Rope Hammer Curls 8×3
  • Tri Cep Overhead Pulley 8×3 (drop down optional)
  • Drop Down w/ DB Curls
  • Finish out with 1-2 miles walk/running on T-mill or outside!

Bi-cepts and Tri-cepts from Pamela “Red Fox” Smith on Vimeo.

For more information or if you have any questions, fill out the form below!

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Red Fox…Before and After


Red Fox...Before and After

Any one can achieve the desired results that they are looking for. It takes a decision, a plan of action, accountability, and time.

Need results?? Message me at Pamela@RedFoxFitness.com

Let’s see what we can do!!

December Challenge


Working out is a Reward not a Punishment
Working out is a Reward not a Punishment

I’m thinking that we need to make the most of our workouts.  If December is the time we slack off a bit, then we need two things…

  1. Accountability
  2. Large muscle work outs!

For December, Let’s do a little “Boot Camp” type of activity.

So, get your stop watches out and your timers ready!!  We are going to race ourselves against the clock!

  • 20 Squats
  • 20 X Squats
  • 20 Lunges
  • 20 Squat Leg back Kicks
  • 20 Skaters
  • 20 (10 ea side) Side Squats
  • 1 min wall sit
  • 50 Crunches
  • 50 Reverse Crunches
Repeat 4 times for time
Post your times in the Facebooks Red Fox Fitness Monthly Challenge Group
 

On your other days…go for a short run.

You can add weight, like a sandbag, over your shoulders to make this more difficult.  (Honestly, I think it’s difficult as is!!  lol)

We are looking for you to do this 3x’s a week.

Well???  What do you think?

~Pamela

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