Curls are for the girls, right? I think so.

Today my friend Kaci and I killed a back and bicep workout — in under 45 minutes. BOOM. Here’s what we did:

Alternating Curls: 4×10
Palms should be facing outward at the bottom, and toward your body at the top. Go nice and slow and focus on your form, keeping your elbows tucked in close to your body.IMG_7731

 

 

 

 

 

 

 

 

 

Hammer Curls: 4×8
These are my all-time favorite curls, mainly because I can go heavier and feel really strong. Focus on keeping your elbows tucked into your body and really squeezing your biceps at the top. Palms will be facing each other for the entirety of the movement.

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One-Arm Dumbbell Row: 4×8
Grab a bench and a heavy-ish dumbbell. Just like you would with a barbell row, focus on squeezing with your back — holding at the top. Spine should remain neutral throughout the lift.

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Cable Lat Pressdown: 4×12
I’ll be completely honest, these probably have a more proper name, but I don’t know it. If you do — educate me, please! The goal here is to keep your core tight and engage only your lats as you press the bar down toward your body. Slowly return to the top and go again.

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Superset: Cable Curl and One-Arm Cable Row — 4×12 each
The next two movements are a superset — my favorite! This means you’ll complete both movements back-to-back without rest. 

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Close-Stance Pushups: 3 sets to failure
With arms no wider than shoulder-width apart, lower your body until your chest is almost to the floor — hold for a second — then spring up! Go until you can’t complete another pushup. Regular pushups not your forte? That’s OK! Place your knees on the ground and focus on really using your triceps.
Whichever stance you use, make sure to keep your core tight and back neutral.

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That’s it! A complete back and bicep workout in less time than it would take to clean your room. We ended ours with a 2.5 mile run to soak in crisp fall air (OK, it’s like 90 degrees here but a girl can dream).

Positive Vibes,

Kails

 

 

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