FEATURED WORKOUT

Back Lunge and Step with single hammer curl

Compound exercises are a great way to elevate the heartrate and recruit several muscles simulaneously. This back lunge/single hammer curl combo is sure to ignite your quadriceps, biceps, and glutes — and don’t forget the core, which you need to stabilize.

Major Muscles Include

Quadriceps

Biceps

Glutes

Equipment needed

Dumbell

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Workout of the Day | Biceps & Triceps

In this sweltering heat, I had to get in some movement early in the day. Rolling out of bed, I grabbed some equipment and hit my fitness space as soon as I could once my mom duties were in place and my child was into a morning project.

Biceps and triceps today! Here are just a couple of the exercises that I did:

Single-arm biceps curl with resistance band attached to kettlebell

2 sets of 20 on each side

I wrapped a resistance band around a 15lb kettelbell and did some traditional biceps curls, just doing one side at a time.

overhead Kettlebell Triceps extension

3 sets of 15

Using said kettlebell, I sat down for some overhead triceps extensions. Remember to keep your elbows in!

Concentration curl

2 sets of 20 on each side

This variation on the preacher curl was convenient! Sitting, legs wide, I took my elbow to the inside knee and used that as leverage.

Prone Triceps press and extension

3 sets of 15

I took my extension in a straight-arm variation here, and I took it sloooow!

Hammer Curl with side Variation

Here is your usual hammer-style biceps curl but I added in little joint rotation with a side curl variation.