The 8-Minute Workout Challenge: Biceps and Triceps

by Brook Benten Jimenez on September 24, 2020 in Lifestyle, Wellness,
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This pandemic has changed the way we do a lot of things—certainly the way we workout!  This time last year, we had no problem paying monthly dues, spending gasoline and time to get to the gym, and sharing equipment that someone else had just sweat all over it. 

Fast-forward to now, and all the above just sounds… unnecessary. With very little equipment, you can get spectacular workouts at home. In this 8-Minute Workout series, I’m letting you in to my own, personal, at-home workouts that target every major muscle group. The first edition is Biceps and Triceps.

Using just one set of medium-weight dumbbells, you can expect six challenging moves for the front of the arm (biceps) before switching to six challenging moves for the back of the arm (triceps). Each move lasts 40 seconds.

To get the most out of eight little minutes, I plugged one cardio move among bis and another among tris. Heart-pumping moves are beneficial from a metabolic standpoint, so even if they aren’t your favorite part of the workout (they won’t be), if these jive with your body and current strength, trek through them with me. If not, opt for a modification given!

Exercise 1: “Milking the Cow” Biceps

Stand straight and tall. Hold a dumbbell in each hand with palms turned in (often referred to as hammer curls). Flex one elbow up as you extend the other down. Switch. Continue to alternate, meeting in the middle.
Photo courtesy Brook Benten Jimenez

Exercise 2: Left Isometric, Right Isotonic Curls

Hold your left arm steady at 90 degrees, with palm facing up (often referred to as supinate). Flex and extend through full-range bicep curls on the right. Photo courtesy Brook Benten Jimenez

Exercise 3: Right Isometric, Left Isotonic Curls

Hold your right arm steady at 90 degrees, with palm facing up. Flex and extend through full-range bicep curls on the left. Photo courtesy Brook Benten Jimenez

Exercise 4: Low-to-Mid Range Curls

Stand straight and tall with arms hanging straight by your sides. Curl both elbows to 90 degrees with palms facing up. Hold momentarily. Lower back down to starting position. Photo courtesy Brook Benten Jimenez

Exercise 5: Mid-to-High Range Curls

Stand straight with elbows flexed to 90 degrees with palms facing up. Lift the palms toward your shoulders. Return to 90-degree flexion. Photo courtesy Brook Benten Jimenez

Exercise 6: Iso Biceps with Plyo Lunges (*Cardio + Strength)

Hold your arms at 90 degrees. Stagger your legs into lunge position. Jump to switch legs. Continue to alternate, holding your arms steady. (Modification: replace the jump to switch with a step back into a reverse lunge.)
Photo courtesy Brook Benten Jimenez

Exercise 7: Triceps Pushup

Assume plank position with hands slightly behind the shoulders, body width apart. Bend your elbows, directing them straight back, and drop your body to hover above the ground. Hold momentarily, then extend the elbows, raising your body back up to plank position. (Modification: drop the knees to the ground.) Photo courtesy Brook Benten Jimenez

Exercise 8: Triceps Kickback

Tip your torso slightly forward at the hips. Lift your elbows just higher than your torso. Bend and extend your elbows (kicking back) while keeping your shoulders completely stationary. Be sure to tighten your core to keep your back flat while flexed forward in this position. Photo courtesy Brook Benten Jimenez

Exercise 9: Overhead Triceps Extension (aka Triceps French Press)

Stand straight and tall. Squeeze both dumbbells together and lift overhead. Bend and extend your elbows (like a French press coffee maker) while keeping your shoulders stationary. Photo courtesy Brook Benten Jimenez

Exercise 10: Triceps Kickback to Overhead Triceps Extension, Step 1

Perform 1 repetition of Exercise 8, followed by 1 repetition of Exercise 9. Continue to alternate between the two.
Photo courtesy Brook Benten Jimenez

Step 2

Exercise 10: Triceps Kickback to Overhead Triceps Extension, Step 2. Photo courtesy Brook Benten Jimenez

Exercise 11: Stiff-Armed Reach Backs

Tip your torso slightly forward at the hips. With straight arms, turn your palms to face the back wall. Lift your straight arms back behind your hips. Hold momentarily, then bring your arms back in to hang beneath the shoulders. Repeat. (This works your back as well as your triceps.) Photo courtesy Brook Benten Jimenez

Exercise 12: Iso Hover Hold with Peg Leg (*Cardio + Strength)

Assume the plank position with hands slightly behind the shoulders, body width apart. Bend your elbows, directing them straight back, and drop your body to hover above the ground. Hold. Hyperextend one hip, lifting that leg in the air. Hop to switch to the other leg. Continue alternating leg lift hops while keeping your upper body still in the isometric hover position. (Modification: replace the hop to switch with slow and controlled alternating leg lifts). Note: This is an advanced exercise. Place a pillow underneath your torso, so that you have a soft place to land if things go awry.
Photo courtesy Brook Benten Jimenez

This is the first of seven 8-minute workouts in this series. Do them, alone, or bundle multiple muscle groups in successive 8-minute videos. (Next up: 8-Minute Shoulders!)  Either way, you’ll have an incredible at-home, fun, safe, and effective workout in less time than it would have taken to even get to the gym! 

For additional Brook Benten Fitness workout videos, as well as other trusted video fitness stars, like Kathy Smith and Denise Austin, trust Collage Video, the First Name in Fitness Since 1987. CollageVideo offers workout video streaming on Roku, Apple TV and Android.  

Use this exclusive promo code to enjoy a 30-day free trial of CollageVideo.tv: BROOKTLM


All photography and videography courtesy Brook Benten Jimenez

Brook Benten Jimenez, M.Ed., is an exercise physiologist in Georgetown, TX. She is a fitness education presenter, writer, and decorated workout video star. Primarily answering to “Mom,” Brook is inspiring the world to movement, starting with her two children.

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