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Biceps & Core Blast

Get ready to build strong arms and a rock-solid core! This workout pairs focused biceps work with challenging core exercises to leave you feeling powerful from head to toe.

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Dead Hang

2 sets × 20s, 20s

1

Cat-Cow Stretch

1 set × 40s

1

Hollow Body Hold

2 sets × 20s, 20s

Main Workout

4 circuits
1

Chin-Up

1 set × 6 reps

2

Ab Rollout - Rings

1 set × 8 reps

3 circuits
1

Ring Curl - Rings

1 set × 10 reps

2

Hanging Knee Raise

1 set × 12 reps

3 circuits
1

Bicep Curl - Resistance Bands

1 set × 12 reps

2

Plank

1 set × 40s

3 circuits

Row Progression

Progressive exercise

2

Bicycle Crunch

1 set × 20 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

1

Child's Pose

1 set × 40s

1

Supine Spinal Twist

1 set × 30s

1

Supine Diaphragmatic Breathing

1 set × 60s