Home Workout Series - Biceps

Welcome back to our home workout series. Today, we are going to be doing biceps. I have had a couple people ask me about the equipment I am using, where I got them and the price. To let you know, both were purchased at Fitness Depot in Barrie. You can get them at any of your local fitness equipment places. This anchor was $9. 98 cents. And this I was $22 when I bought it. It is by Northern Lights. One of the things that is neat about having this equipment is it travels anywhere. All you really need is this and a door. If you are at the office, you are in a hotel traveling or you are on vacation. Most of the doors there are solid core as is our front door, and it is a perfect anchor spot for these exercises. 

I encourage you to follow along the series, because at the very end, I am going to post a workout, incorporating all the different exercises that I showed you.

First exercise does not require the anchor. It is just the exercise band. What you can do is just stand on it with your feet at a distance so It gives you enough resistance, the greater, the resistance, the more effort it is going to take to lift it. What you want to make sure you do when you are doing the exercise is keep your ABs stationary. You want to curl up and then you want to curl down, but you do not want to let the band relax. You want to keep constant tension when you are doing the exercise. you are going to aim for at least eight to 10 reps. You are not going to build huge muscles doing this; However, it will give you quite the work. And I challenge anybody to try these exercises. If you keep your rest down to between 45 seconds, you do four to five sets of 10 to 12, 15 reps comment below, and let me know how the work out went. I guarantee you will have a good sweat by the time you are finished. 

The next exercise I am going to show you is an overhead bicep curl. I have this anchor in the door. We do not have an awful lot of room here. It would be ideal if you could stretch out this way, but what I am going to do is just move forward a little bit. What you want to do is get some preload on the tension band. Then you want to curl it into your ear and back again, you want to keep constant tension, keep your core tight, and bring the band to where you are touching the side of your head. You want to aim again for, 10, 12, 15 reps, 

Another exercise you can do involves the band standing on it and it is for the forearms. You are going to do a reverse curl. Stand on the band to give you you enough preload so that it is not sloppy, and then what you want to do is keep your elbows stable, and you want to curl up until your elbows start to come forward and you want to stop

Again. You are looking for your 10 to 12, even 15 reps depending on the tension of the band.