Biceps, triceps and core workout

Updated: Aug 26

Here are two short ish workouts that you can either do together or one on it's own. You need a circle resistance band (or a long one tied in a loop) and a set of dumbbells for both workouts. Both work your biceps (front of upper arm), triceps (back of upper arm) and your core.


The first workout and follow along video comprises three rounds of:

  • Bicep curl with isometric hold - 1st side (10-15 reps)

  • Bicep curl with isometric hold - 2nd side (10-15 reps)

  • Tricep push down - 1st side (10-15 reps)

  • Tricep push down - 2nd side (10 -15 reps)

  • Leg extension with pull apart (8-10 each side)

  • Reverse plank with knee lifts (6-10 each side)

The second workout and follow along video comprises three rounds of:

  • Wide bicep curl with isometric hold - 1st side (10-15 reps)

  • Wide bicep curl with isometric hold - 2nd side (10-15 reps)

  • Tricep extension - 1st side (10-15 reps)

  • Tricep extension - 2nd side (10-15 reps)

  • Banded heel taps (8-10 reps each side)

  • Clam lifts - 1st side (10-15 reps)

  • Clam lifts - 2nd side (10-15 reps)

Video 1



Video 2



#resistance #arms #bicep #tricep #core

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