Your Cart is Empty

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!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.