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Biceps

Rope Stabilizer

Rope Stabilizer

A.

Hold one end of rope in each hand and stand on center of rope on left leg. Extend arms out to sides at shoulder height with palms facing forward and lift bent right leg to hip height with foot flexed to start. Extend right leg behind you at hip height, leaning torso slightly forward. Return to start.

B.

Extend right leg forward at hip height. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set.

Dancer Arms

Dancer Arms

A.

Hold one end of rope in each hand and stand on center of rope with feet hip-width apart. Extend arms forward at shoulder height, elbows slightly bent and palms turned inward to start.

B.

Keeping rope taut, open arms wide to sides. Return to start.

C.

Then, bend right arm wide to right, pulling right hand toward chest. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat.

D.

Then, bend arms wide to sides, bringing hands together in front of chest. Return to start. That's 1 rep. Do 8 reps.

Lean and Pull

Lean and Pull

A.

Fold rope in half. Stand with feet wide, holding one end of rope in each hand with arms extended overhead and palms facing forward. Pull bent left arm toward left hip, reaching straight right arm and leaning torso toward left to start.

B.

Hinge forward from hips with a flat back, pulling bent left arm up until hand is at shoulder height and extending right arm long and across body in line with left leg, palms facing backward. Reverse the movement to return to start.

Jump Rope

Jump Rope

A.

Jump rope, alternating jumping legs wide and then together, for 3 minutes.

Jump Rope

Jump Rope

A.

Do three regular jumps, then do one cross jump (where you cross your arms in front of your torso right before you jump over the rope as though you are giving yourself a big hug). Repeat this sequence of three regular jumps and one cross jump for 3 minutes.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Part 3: Rotator Split Press

Part 3: Rotator Split Press

A.

Stand with feet together, holding a weight in each hand with arms by sides. Bend arms 90 degrees wide to sides; palms will face backward. Maintain the 90-degree bend as you rotate palms forward and up.

B.

Then jump right foot forward and left foot backward as you press weights overhead. Reverse the movement to return to starting position. Switch sides; repeat.

8-Angle Pose

8-Angle Pose

A.

Sit on floor with knees bent and feet flat, arms by sides. Pick up right leg and slide right shoulder under right knee. Squeeze right shoulder with right leg (as if you are clamping your shoulder or upper arm with the back of your knee or calf). Plant hands on floor outside hips. Cross right ankle over left and bend arms back as you lift body off floor, leaning torso forward to counter-balance. Extend legs toward left. Hold for 15 seconds (or as long as you can). Switch sides; repeat. That's 1 set.

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