Be Brave in your Body.
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.
Quadriceps
Biceps
Glutes
Dumbell
Today’s workout focused on back and biceps, with 20 minutes of cardio at the end. Overall, it was a good workout with plenty of variety, using dumbells, resistance bands, a body bar, and a barbell.
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:
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.
3 sets of 15
Using said kettlebell, I sat down for some overhead triceps extensions. Remember to keep your elbows in!
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.
3 sets of 15
I took my extension in a straight-arm variation here, and I took it sloooow!
Here is your usual hammer-style biceps curl but I added in little joint rotation with a side curl variation.
Moon Bodies 