Quick Biceps, Triceps, and Legs Workout

Try this simple workout for quick bursts of weight lighting that are sure to get your heart rate up. Complete four sets of 12-15 repetitions for each set. Try to move through the exercises quickly to increase the blood flow and keep your heart rate high throughout the workout. Equipment needed includes light, medium, and heavy dumb bells as well as a resistance band.

Triceps

Dips (support yourself with a piece of furniture or gym bench)

Overhead extensions (use light to medium dumb bells)

Kick backs (you may complete these with single or double arm movement)

Biceps

Dumb bell hammer curls (use light to medium dumb bells)

Dumb bell lateral curls (use light to medium dumb bells)

Back rows (use medium to heavy dumb bells)

Legs

Sumo squats with heavy dumb bell

Lunges (15 repetitions each leg while holding medium-weight dumb bells)

Glute kick backs with a resistance band (15 repetitions each leg)

© 2019 Melanie Glover. All rights reserved.

First image above: Shutterstock.

Full Body Circuit Workout

Complete three sets of this full-body circuit. Each exercise should be done for one minute with a 10-15 second break in between exercises. Equipment needed includes an exercise ball, light and medium weighted sets of dumb bells, and a step. Get ready to sweat it out by using light weights and high repetitions!

Warm up: 50 body weight squats

Six circuit exercises (complete three sets allowing one minute for each exercise):

Upright row (light or medium dumb bells)

Chest press (medium dumb bells)

Split lunge (hold medium dumb bells in each hand)

Ball crunches

Step up with bicep curl (light or medium dumb bells)

Tricep overhead extension (light dumb bells or one medium dumb bell)

Complete a one-minute cardio burst between sets one and two by performing jumping jacks for 30 seconds and a back row with light dumb bells for 30 seconds.

Complete a one-minute cardio burst between sets two and three by performing a side shuffle for 30 seconds followed by cross-over punches with light dumb bells for 30 seconds.

Cool down: plank for one minute

© 2019 Melanie Glover. All rights reserved.

First image above: Shutterstock.