Seated Bicep Curls
Works: biceps shoulders, improves posture
Come to a comfortable seated position and with your dumbbells (5-15 lbs) in hand. Keep your elbows in towards your sides. Extend both arms bringing the weight towards the floor, with the inhale lift the weight by bending the elbows and bring your attention to the biceps muscles while curling weights to the shoulders. Exhale repeat 10 reps or until fatigue.
Lying Tricep Kickbacks
Works: Lower back, lats (upper back) glutes, triceps, neck
Lie on your stomach with your arms to your sides holding dumbbells (3-5 lbs). Lift your head and feet off the ground while extending your arms behind you. Remember to BREATHE. Bend your elbows until your weights hit the floor and extend back again. Repeat 10x or until fatigue.
Works: Core, triceps, biceps, shoulders
Side plank with weights
Works: obliques, core, shoulders, triceps, biceps
For a video demo of this exercise click here.
Kneeling Tricep Kickbacks
Works: Triceps (primary), biceps (secondary), lower back, shoulders
Come to all fours bend your elbow keeping your arm glued to your side. Extend weight back behind you with the exhale then with the inhale bring weight back to meet your shoulder. Keep your core engaged and focus on the tricep muscle. Repeat 10x then switch sides.
Works: Core, Biceps, Triceps
Begin in plank, keep elbows next to sides and gaze forward. Inhale, and with the exhale lower and hover for a few seconds. Push your body back up to plank position and repeat 10x.
Now cool down by doing some stretches which work the areas we just focused on. Add in 5-10 minutes of cardio and keep well hydrated. For a more detailed program which caters to your needs and experience please visit my website or email: firstname.lastname@example.org. HAPPY NEW YEAR!