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
Exercise 2: Left Isometric, Right Isotonic Curls
Exercise 3: Right Isometric, Left Isotonic Curls
Exercise 4: Low-to-Mid Range Curls
Exercise 5: Mid-to-High Range Curls
Exercise 6: Iso Biceps with Plyo Lunges (*Cardio + Strength)
Exercise 7: Triceps Pushup
Exercise 8: Triceps Kickback
Exercise 9: Overhead Triceps Extension (aka Triceps French Press)
Exercise 10: Triceps Kickback to Overhead Triceps Extension, Step 1
Exercise 11: Stiff-Armed Reach Backs
Exercise 12: Iso Hover Hold with Peg Leg (*Cardio + Strength)
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!
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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.