Beginner's Workout Week 4 - Day 5

Day 5: Biceps and Triceps

2 min. warm up of low impact jumping jacks

Exercises in 1st   Super Set:
-    15 Hammer curls with dumbbells (Use the weight you feel most comfortable probably 5 lbs.)
-    15 tricep dips. You can do these on the ground or windowsill or chair or bench. See video clip for further instruction.
-    Do hammer curls and then immediately do the dips. Then, repeat this 1st super-set as listed one more time through (or repeat it twice to complete 3 sets if you feel you’re at a higher level) with no rest in between sets.
-    Once you have finished 2-3 sets, do 1 minute of wall jumps or high knees

Exercises in 2nd Super Set:
-    15 “V” bicep curls with dumbbells (Use the weight you feel most comfortable probably 5 lbs.)
-    15 overhead tricep extensions with dumbbells (use a light weight)  
-    Do “v” bicep curls and then immediately do the overhead tricep extensions. Then, repeat this 2nd set as listed one more time through (or repeat it twice to complete 3 sets if you feel you’re at a higher level) with no rest in between sets.
-    Once you have finished 2-3 sets, complete 1 minute of wall jumps or low impact jumping jacks

Exercise in 3rd Set:
-    Finish with 3 minutes of mountain climbers (easier level you can use a stair, chair or bench). Take breaks throughout the 3 minutes as needed.
  • By admin
  • 1/31/2014

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