Arms
Build powerful biceps and triceps with targeted arm exercises. Include bicep curls, tricep dips, and hammer curls in your routine to increase arm strength and muscle definition. Strong arms are essential for daily activities and enhance your overall upper body strength.
Perform curls using the TRX straps to isolate the biceps while also engaging the core for stability.
TRX Bicep Curl
Extend a rope attachment above your head, targeting the triceps and also engaging the shoulders and core.
Overhead Tricep Rope Extension
Use parallel bars or a bench to dip your body, focusing on the triceps and also engaging the shoulders and chest.
Tricep Dip
This move involves performing an overhead tricep extension with a lunge, using TRX straps. It strengthens the triceps, shoulders, and legs while requiring core stabilization.
TRX Lunging Overhead Tricep Extension
Using dip bars, this exercise involves lifting the knees toward the chest, primarily targeting the core muscles. It also engages the shoulders and triceps for stabilization.
Dip Bar Knee Ups
This exercise combines a lunge with a one-arm push-down, engaging the shoulders, triceps, and legs. It also challenges balance and coordination, providing a full-body workout.
Lunge and One Arm Push Down
Lie on a bench and pull a barbell from behind your head to above your chest. This move targets the chest and also engages the lats and triceps.
Barbell Pullover
Target your triceps by extending your arms back while maintaining a bent-over deadlift stance.
Tricep Kickback in the Deadlift Position
Challenge your upper body and core by alternating between push-ups and planks on an unstable Bosu ball.
Push Up to Plank On a BOSU
Build core and upper body strength by holding a plank position and performing push-ups.
Push Up Plank
A full-body exercise that combines a squat, push-up, and jump to improve strength and cardiovascular fitness.
Burpees
Strengthen your legs and back simultaneously with the stationary lunge and one arm row. This exercise involves holding a lunge position while performing a rowing motion with one arm, targeting the glutes, quadriceps, and upper back.
Stationary Lunge and One Arm Row
Bent-Over Dumbbell Row
Targets the back, shoulders, and arms by pulling weights towards the body while bent over at the hips. This exercise enhances upper body strength and posture.
Waiter
A full-body exercise focusing on the biceps and core, mimicking real-life movements. It involves pushing dumbbells out with palms up and pulling back with palms facing inward, enhancing shoulder and arm strength.
Barbell Bicep Curl (21’s)
A challenging bicep exercise that involves three phases of curling, targeting the muscle from multiple angles to maximize strength and endurance.
Shoulder Side Raises with Tubing
Strengthen your shoulder muscles with resistance tubing, focusing on the lateral deltoids for improved shoulder stability and definition.
Stationary Lunge and One-Arm Press Down
A combination move that engages your legs and triceps by pairing a stationary lunge with a one-arm press down, enhancing coordination and strength.
Curtsey Stepping Lunge + Bicep Curl
This compound movement combines a curtsy lunge with a bicep curl, targeting the glutes, quads, and biceps. It enhances lower body strength and stability while also working the arms for a full-body workout.