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Biceps

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.

Biceps Curl

Biceps Curl

A.

Sit on rower with legs extended. Hold handle in both hands with an underhand grip and extend arms slightly up; lean torso back 45 degrees to start.

B.

Curl palms toward forehead. Return to start.

Reverse Pushups

Reverse Pushups

A.

Place hands on floor underneath shoulders with fingers facing forward slightly out. Raise butt off the floor and shift shoulders directly over wrists. Press shoulders firmly down and tuck seat up 1 inch towards wrists.

B.

Bend elbows straight back and then press back up to the starting position. Continue this exercise for approximately 20-30 reps, or one minute.

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