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November 29, 2016 2 min read

Obviously, glutes and abs are muscles that get an awful lot of attention. Everyone wants to know how to tighten their tummy and boost their backside! Sure, toning these areas helps create a svelte physique but strong glutes and abs are only part of the equation!

When you tone and strengthen your biceps and triceps, you not only improve your appearance, you improve mobility and performance in every day tasks! Here are a few reasons to work those bis and tris:


The following arm routine requires minimal equipment but has a huge impact. To get the most from this workout, you will need your BodyRock weighted vest and a set of dumbbells. The BodyRock vest is a powerful  workout tool! It adds resistance to all your movements without you having to change a single thing. That means, more muscle engagement, an increase in calories burned, and a greater potential for fat loss! If you are lacking this equipment, we've got your covered with the Dumbbell Vest Combo! Get yours here!

Collect your gear and smash this circuit! Set your timers for 50 seconds of work and 10 seconds of rest. Do the whole thing 3 times!

Tone & Strengthen The Biceps And Triceps from Bodyrock on Vimeo.

Crunch & Tricep Extention: Begin in a seated position with your knees bent and a single dumbbell held in both hands, arms extended straight in front of you. Lean back and lower your upper body toward the floor, keeping your arms straight. When you reach the floor, lower the dumbbell to the ground by extending your arms over your head. Slowly curl back up to the start position. Repeat.

Plank & Row: Start in a straight arm plank position with a dumbbell in each hand. Keeping your core tight and your arm close to your body, bring the right hand dumbbell up toward your ribs then return it to the floor. Repeat on the left side. Alternate in this way for the duration of the interval.

Low Bicep Curl: Stand up straight with a slight bend in your knees. Hold one dumbbell in both hands, palms facing up and your elbows close to your sides. Curl the dumbbell toward your chest and then slowly lower it back down. Repeat.

Tricep Push Up Flow: Begin in knee push up position with your hands shoulder width apart. Keeping your arms close to your sides, lower your body toward the floor. Push back up and move into child's pose by bringing your butt back toward your heels and your forehead toward the floor. Return to start position and repeat.

High Bicep Curl:Stand up straight with a slight bend in your knees. Hold one dumbbell in both hands, arms extended in front of you at shoulder height. Curl the dumbbell toward your face and then slowly return it to start position.

If you like this workout and want to see what else Marina Santos has to offer, we've got the perfect challenge for you! Fun and creative, BodyRock Acclerate is a 21 day challenge that will accelerate your fitness journey, bringing you closer to your goals! Get started here!

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