- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Bicep Back & Abs
1 min
·
9 exercises
Alternate Heel Touches
Bicycles
Renegade Rows
Standing Dumbbell Bicep Curls
Hip Raises
Plank Jacks
Bird Dogs
Standing Dumbbell Bicep Hammer Curls
Dumbbell Deadlifts
This Bicep Back & Abs 1 min gym workout plan effectively targets your abs, arms, back and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!
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Bicep Back & Abs
1 min
·
9 exercises
Alternate Heel Touches
Primary muscle group(s):
Obliques
Secondary:
Abs
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Bicycles
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Abs
- Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
- Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
- Pause and return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Renegade Rows
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
- Place two dumbbells or kettlebells on the floor about shoulder width apart.
- In a push up position, place your hands on the grip section of each bell for support.
- Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
- Hold for a count of one.
- Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm.
- When you have rowed both arms, that is one repetition.
- Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
- Lean forward into an incline bench
- Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
- Your arms should be fully extended and hanging straight down. This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
- Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Standing Dumbbell Bicep Curls
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
- Repeat.
This exercise can be performed by alternating between arms.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Set up a cable station with a straight bar attachment connected to the low pulley.
- Stand close to the station, feet shoulder width apart either side of the pulley.
- Grip the bar with a shoulder width underhand grip.
- Keep your elbows close to your sides.
- Curls your arms upward from the elbows in a smooth arc.
- Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
- Lower the bar back to the starting position in a smooth motion.
- Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Hip Raises
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Plank Jacks
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Lower Back
- Get into a pushup position with hands under shoulders and body straight from head to toes.
- Engage your core and bend your elbows, keeping them in towards the body.
- Lower your body towards the floor.
- Straighten your arms and quickly jump the feet forward to outside of the hands.
- Jump back to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Bird Dogs
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
- Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
- Simultaneously lift your right arm and left leg off the floor.
- When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
- Repeat the same movement with your left arm and right leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Standing Dumbbell Bicep Hammer Curls
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holing a dumbbell in each hand with a neutral grip.
- Keep your arms fully extended with your palms facing in to your sides.
- Keep your elbows tucked in to your sides. This is the start position.
- Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
- Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold for a count of one and squeeze your biceps.
- Return to the start position in a smooth movement, inhaling as you do so.
- Repeat.
There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
- Grasp the rope with both hands and your palms facing inward.
- Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
- Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Dumbbell Deadlifts
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
- Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
- Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
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