4-Minute Intense At-Home Bicep Workout — No Equipment Needed!
What’s happening Aliens? Today, we are going to tackle an intense tabata bicep workout. Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle.
Most people think that you need weights to work out your biceps — this is NOT true! For this workout, all you need is an open space and your bodyweight. Let's get them gains together right from home!
TOTAL LENGTH: 4 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: None
Skill level
BEGINNER = Complete the following video workout 4 times and rest after each for 2 minutes and 15 seconds.
INTERMEDIATE = Complete the following video workout 5 times and rest after each for 1 minute and 30 seconds.
ADVANCED = Complete the following video workout 5 times and rest after each for 45 seconds.
To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.
Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval.
Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.
1. Alternating Angled Outer Leg Curl
Setup:
a) Lie on your back with your legs bent in an elevated position.
b) Bring your shoulders off the ground and grab the back of your legs with your palms facing towards you.
Action:
a) With your elbows angled outwards, contract your right bicep to pull your right leg towards you.
b) Squeeze your biceps hard and return to the starting position.
c) Repeat this motion on the left side and keep alternating. *Note — resist the pulling motion with your legs to add resistance.
2. Grabbing Reverse Curl
Setup:
a) Lie on your back with your legs bent in an elevated position.
b) Bring your feet together and grab the outside of your shorts/pants with your palms facing away from you.
Action:
a) Using your legs as resistance, contract your biceps to bring your legs towards you.
b) Squeeze your biceps hard and return to the starting position.
c) Repeat!
3. Close Leg Curl
Setup:
a) Lie on your back with your legs bent in an elevated position.
b) Lift your shoulders off the ground and bring your feet together.
c) Grab the back of your legs with your palms facing towards you.
Action:
a) Using your legs as resistance, contract your biceps to bring your legs towards you.
b) Squeeze your biceps hard and return to the starting position.
c) Repeat!
4. Alternating Upright Leg Curl
Setup:
a) Sit in an upright position with your legs straight out in front of you.
b) Bend your legs slightly and grab the back of your legs with your palms facing towards you.
Action:
a) Contract your right bicep to pull your right leg towards you.
b) Squeeze your bicep hard and return to the starting position.
c) Repeat this motion on the left side and keep alternating. *Note — resist the pulling motion with your legs to add resistance.
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