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Biceps

Here's the first Exercise Name

Here's the first Exercise Name

A.

Fake step 1. Proin libero mauris, dictum id commodo ut, aliquet vitae diam. Aenean sit amet est orci. Morbi ac feugiat velit. Morbi lectus odio, accumsan eu turpis at, finibus euismod magna. Nam vestibulum hendrerit leo, a egestas ipsum viverra et. Aenean ultricies urna in sapien viverra, quis molestie dui tincidunt. Curabitur sagittis malesuada lacus a lobortis. Proin ut mi sed ante eleifend bibendum. Quisque tristique elit libero, vel elementum nisl eleifend vel.

B.

THe description for step 2 is her. Proin libero mauris, dictum id commodo ut, aliquet vitae diam. Aenean sit amet est orci. Morbi ac feugiat velit. Morbi lectus odio, accumsan eu turpis at, finibus euismod magna.

Flight Prep Squat

Flight Prep Squat

A.

Start with feet shoulder width apart, shoulders back, chest up. Hold weight vertically at chest height close to the body.

B.

Keeping dumbbell in front of chest, bend knees and bring hips back as you sink into your heels until elbows touch knees. Return to stand. That's 1 rep.

Test Exercise Two

Test Exercise Two

A.

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Sumo Squat and Curl

Sumo Squat and Curl

A.

Begin in a squat with your feet wider than shoulder width apart. Place your feet at a 45-degree angle and stay up on your toes so that your heels don't touch the ground. Hold a dumbbell in each hand and start with your arms directly in front of your body. Squat down while staying on your toes and perform a bicep curl. Make sure your knees don't go past your toes. Slowly return to starting position.

Side Lying Kicks

Side Lying Kicks

A.

Start laying on side, supporting head with bent arm, legs extended slightly forward and bent at a small diagonal. Lift and straighten top leg, bringing it in line with spine and lifted at hip height. Bring leg forward 45 degrees, flexing toes.

B.

Bring leg back in line with the spine, pointing toes.

Squat One-Two Punch

Squat One-Two Punch

A.

Stand with feet staggered, right foot forward, and hands in fists by chin. Squat to start.

B.

Stand, then quick-snap a punch with right hand straight forward, rotating fist palm down at shoulder height. Then quickly punch left hand across body, pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulder height of right arm. Switch sides; repeat.

Test Exercise Two

Test Exercise Two

A.

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Split Push-Up

Split Push-Up

A.

Start with right side of body parallel to rower (facing the back) in plank with left palm on floor and right palm on rail. Do a push-up. Complete reps, then repeat on the other side.

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