15X Standing Dumbbell Bicep Curls from Total-Body Circuit Workout

Total-Body Circuit Workout

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Catarina Cowden

15X Standing Dumbbell Bicep Curls

Perform 15 repetitions. Use a weight challenging enough so that the last 2 to 3 reps are increasingly difficult to complete. Concentrate on standing tall with an upright posture by keeping your core tight and your shoulders back and down. Allow for a slight bend in your knees.

Catarina Cowden

20X Alternating Step-Ups

Perform 20 repetitions, alternating between leading with your right and left foot. Use a step with a height that feels comfortable for you. Concentrate on keeping your posture upright by keeping your core tight and your shoulders back and down. Focus on using the muscles in your lower abdomen to drive your knee up as you step onto the box.

Catarina Cowden

15X Overhead Dumbbell Triceps Extension

Perform 15 repetitions. Use a weight challenging enough so that the last 2 to 3 reps are increasingly difficult to complete. Concentrate on keeping your posture upright by keeping your core tight and make sure to keep your elbows close to your ears in order to best target your triceps muscles. Allow for a slight bend in your knees.

Catarina Cowden

20X Single-Leg Lateral Box Squats

Perform 20 repetitions with each leg. Use a step with a height that feels comfortable for you. Concentrate on keeping your posture upright by keeping your core tight and your shoulders back and down. Focus on keeping your elevated foot planted firmly on the box and pushing through your heal as you raise yourself up. Squeeze your glute muscles at the top of the movement. When you squat down, push your hips back as if you were to sit in a chair but keep your torso tall and upright. Make sure that your knees stay in line with your ankles and form 90-degree angles.

Catarina Cowden

15X Supine Dumbbell Chest Press

Perform 15 repetitions. Use a weight challenging enough so that the last 2 to 3 reps are increasingly difficult to complete. Concentrate on keeping your back flat against the bench and your core tight by drawing your bellybutton towards your spine. Start with the dumbbells resting just below your shoulders; don't let your elbows flare out too much. At the top of the movement push all the way through so that your arms are completely outstretched. Slowly lower the weights back down to return to the starting position.

Catarina Cowden

10X Burpees

Perform 10 repetitions. Start standing tall with your feet hip-width distance apart. Jump up into the air as high as you can. Immediately after landing, crouch down (like a frog) and then thrust both of your feet back behind you so that you end up in a high-plank position. Immediately jump your feet back between your hands and stand up to return to the start position.

Catarina Cowden

15X Standing Dumbbell Shoulder Press

Perform 15 repetitions. Use a weight challenging enough so that the last 2 to 3 reps are increasingly difficult to complete. Concentrate on standing tall with an upright posture by keeping your core tight and allowing a slight bend in your knees.

Catarina Cowden

20X Sumo Squat + Kettlebell Upright Row

Perform 20 repetitions. Use a weight challenging enough so that the last 2 to 3 reps are increasingly difficult to complete. Keep your feet pointed outward slightly. Be sure to keep your core tight and your torso upright as you squat down. Focus on keeping your shoulders back and down. Make sure that you sit back into your heels and that your knees remain in line with your ankles. Bend your elbows and draw the kettlebell to just below your chin as you stand up.

Total-Body Circuit Workout