Here's another Triple Threat workout - this time focusing on arms! Today, we're working Biceps, Triceps and Forearms, just in time for the summer!

Enjoy!

Perform each circuit for 3 sets of 25!

1. a) Biceps Curl - With a pair a dumbbells, keep your elbows at your side and flex your hand to your shoulder.
b) Triceps Dumbbell Kickback - With a dumbbell in your hand, place your opposite hand and knee on a bench, keep your back flat. Bring your elbow of your working arm (the one holding the dumbbell) to the side of your rib cage. That is your starting point. Proceed to extend your elbow all the way back and then back to the starting position. Don't forget to repeat the other side.
c) (Palms Up) Forearm Curl - With a barbell, place your forearms on a bench and curl the bar with your wrists so that your palm is going towards your forearms.

2. a) Biceps Curl with a Static Hold - Same as before, but complete with one arm in a static position (at 90°/parallel with the floor) while the other arm completes the curl. Repeat on other side.
b) Bench Dips - Facing away from a perpendicular bench, place your hands on the bench, about shoulder width apart. Lower yourself until you elbow is at 90° and push yourself back up.
c) (Palms Down) Forearm Extension - With a barbell, place your forearms on a bench and extend the bar so the back of your hand is going towards your forearms.

3. a) Alternating Hammer Curls - Like a regular biceps curl, but you're holding the dumbbell so that your palms face each other. Alternate after each rep.
b) Body Up - Starting off in a plank position (feet as wide as your hips, on your forearms with your elbows under your shoulders and your back is flat) proceed to use your hands to raise your body up, keeping your core tight. Come back down and repeat.
c) Towel Twist - Grab a towel (hopefully not the one you are using to wipe yourself off) and hold it with both hands out in front of you. Twist the towel by alternating extending and flexing your wrist.

Enjoy the workout everyone!