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Biceps

Diamond Push-Up

Diamond Push-Up

A.

Start on floor in plank on palms with hands below chest and fingertips forming a diamond shape. Do 1 push-up. Walk hands (keeping the diamond shape) back toward feet, about 5 inches. Do 1 push-up.

B.

Continue walking hands back 5 inches and doing a push-up until body is in a downward dog position for 1 final push-up. (So 3 or 4 push-ups equals 1 rep.) 

Diagonal Knee Pull

Diagonal Knee Pull

A.

Stand with feet hip-width apart and hold a weight in each hand with arms by sides. Extend arms overhead with palms facing each other, then lean torso toward right, bending right knee (hips and right toes turn slightly toward right) and extending left leg out to side, rising onto left tiptoes to start.

B.

Quickly pull bent arms down and bent left leg up between elbows at waist height. Return to start. Do 32 fast reps. Switch sides; repeat.

Reverse Chair

Reverse Chair

A.

Stand with back to barre (or up against a wall), with feet together, a weight in each hand, and arms by sides. Walk feet forward until barre rests on middle of back; bend legs 90 degrees and raise arms to shoulder height and slightly in front of body with soft elbows and palms facing up. Pulse arms three inches higher and lower. Do 32 reps. Return to start and lift, then lower heels. Do 32 reps.

Split Jump

Split Jump

A.

Stand with feet together and hold a weight in each hand with arms by sides. Step right leg back and bend legs 90 degrees, pumping right arm forward and left arm back with palms facing in.

B.

Jump as high as you can, switching legs and arms in the air to land in a lunge with left leg back and left arm forward. Do 16 fast reps.

Beggar's Plank

Beggar's Plank

A.

Start on floor in plank on forearms with palms facing up. Keep hips square and walk right arm as far forward as you can. Walk left arm out to meet it. Walk right arm back to start, then left. Switch sides; repeat. That's 1 rep.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

W Push-Up

W Push-Up

A.

Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.

B.

Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.

Burpee Over Bell

Burpee Over Bell

A.

Stand to left of a kettlebell with feet hip-width apart and arms by sides. Crouch, plant palms on floor, jump feet back to plank, and lower chest and thighs to floor. Push up to plank, hop feet toward hands.

B.

Then jump laterally over kettlebell, clapping hands overhead.

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Plié Bend-Extend

Plié Bend-Extend

A.

Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. Squat to start.

B.

Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height. Return to start.

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