3 Rounds: 50 sec work | 10 sec rest
1. Bicep Curl
Stand up straight with a barbell at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weight while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
2. Tricep Press
With a closer grip, grab the bar with both hands and hold it overhead at arm's length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the weight. Breathe out as you perform this step.
3. Tricep Dips
Squeeze The Bar. Put your thumbs around the bar & squeeze it hard. The more force you apply to the bar, the stronger you are. Look Forward. Don’t look straight forward, don’t look the floor. Look to a point slightly in front of you. Breathing. Take a big breathe while hanging with locked elbows & hold it. Lower yourself & come back up. Breathe at the top, not during reps. Chest Up. Don’t let your shoulders roll forward. Keep your chest up & shoulders back. It’s easier on your shoulders. Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up. Break Parallel. Your shoulders must go lower than your elbows. Deeper stretches your chest more, but your shoulders might not agree with it. Lock Elbows. Drive out of the bottom until your elbows are locked. Squeeze your triceps. No partial Dips.
4. Push Ups
With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or smaller. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go. Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired. Once your chest touches the floor (or your arms go down to a 90 degree angle), pause slightly and then explode back up until you’re back in the same position.