This bodyweight and dumbbell exercise sequence targets the biceps, forearms and triceps while also getting in some back, abs and core work. Who needs the sweaty, crowded gym scene – when you have a ’secret fitness weapon’ in your house??
Here are the 5 exercises shown in this Home Gym Workout Video for Arms (Biceps, Triceps, Forearms):
1 – Rotating Dumbbell Tricep Extensions on Swiss/Exercise Ball 2 – Reverse Close-Grip Pull-Ups (Asymmetrical Variance/AV) 3 – Dumbbell Tricep Extensions on the Swiss/Exercise Ball 4 – Right Angle Grip Pull-Ups (Asymmetrical Variance/AV) 5 – Hanging Knees Raises for Abs/Core (threw these in as a surprise for you)
If once through this sequence is too easy go through it again. But read below the video FIRST…
As always – Get your doctor’s permission/clearance before starting a new exercise program. Remember, it’s better to play it safe than it is to be sorry & hurt, right?
Home Workouts on The Atlas Home Gym System allow you to take total advantage of the muscle stimulating effects created by the synergistic combo of: Form, Tempo and Sequence in the workout programs. So your improvements are experienced in the shortest amount of time – with maximum safety and minimal risk of injury, as compared to the more ‘grueling and grinding’ methods of exercise and fitness.
An exercise program focused on bodyweight exercise principles guides the human body toward it’s potential in a natural way – as opposed to the grinding “wear and tear” methods of typical weight-lifting and isolation-type gym machines that are crammed into the typical fitness center.
Training for fitness this way is totally realistic and easily maintainable for the long haul – In other words ‘for life… forever’.
This home gym workout on The Atlas Unit is a bodyweight exercise and resistance band exercise combo sequence.
These are the 9 exercises shown in the video:
1 – Reverse Grip/Close Grip Pull-Ups on Thick-Grip Old-School Bar 2 – Right Angle Grip Tricep Push-Ups (Asymmetrical Variance, AV) 3 – Close-Grip Pull-Ups (AV) 4 – Tricep Dips, Full Bodyweight (Asymmetrical Variance, AV) 5 – Resistance Band Bicep Curls, Side to Side, from Low to High 6 – Overhead Tricep Extension w/ Resistance Bands 7- Resistance Band Curls with Palms Up 8 – Resistance Band Kickbacks w/ Palms Back, Bands Anchored Low 9 – AV Reverse Grip Pull-Ups
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ALWAYS get clearance from your doctor before starting a new exercise program. Better to be safe – than sorry, right?
If the exercise sequence above is too easy try going through it again. You can also combine it with other exercises for your lower body – or even with upper body exercises for a longer workout session.
Training on The Atlas Home Gym Unit allows me to take full advantage of the muscle stimulation effects created by the synergistic combo of: Form, Tempo and Sequence in the exercise routines. So my fitness results are experienced in the shortest amount of time – with maximum safety and minimal risk of injury.
An exercise program focused on bodyweight training principles guides the body toward it’s potential in a natural way – as opposed to the high “wear and tear” methods of typical weight-training and isolation-type gym machines.
Training this way is realistic and sustainable for the long term – In other words – ‘for life’.
Mini Arm Toning Workout; Arm Exercises With Resistance Bands
In this arm toning exercise video I teach you a short but effective bicep/tricep workout with resistance bands that can be used as a quick arm workout if you are pressed for time – Or you can add some other types of arm exercises to it – for a longer, more varied arm workout targeting the biceps and triceps.
As always – I remind you =>> *Be sure to get medical clearance for exercise BEFORE you do this home exercise program.*
The Arm Exercises Demonstrated in the Exercise Video Are:
1 – Bicep Curl with Torso Twist – Side to Side, Alternating
2 – Reverse Grip Tricep Extension, Leaning Over with Side to Side Shift
3 – (Set # 2) Bicep Curl with Torso Twist – Side to Side, Alternating
4 – (Set # 2) Reverse Grip Tricep Extension, Leaning Over with Side to Side Shift
Some ways to get the most out of this short routine:
1 – Increase the number of repetitions in each set to use and stimulate the arm muscles.
2 – Increase the number of sets per exercise by going through the circuit more than just once.
3 – Combine it with a few more other exercises for biceps and triceps (chair dips, half-body push-ups, dynamic dumbbell curls, medicine ball curls, etc…)
In the video I go through the exercise sequence twice; After the video I go through it 2 more times; adjusting my band intensity and repetitions as needed. Depending on your level of fitness – You’ll adjust, as needed, as well.
As always – I remind you to get your doctor’s medical clearance for exercise before starting any kind of new exercise program – or if you are unsure about your own physical ability. Better safe than sorry. Pay special attention to this warning if you have any history of arm and shoulder injuries or upper-body joint surgeries.
After you’ve tried this arm toning workout – please post your feedback and comments below – and then please do share this home exercise video and blog post with anyone else you know who can benefit from this kind of helpful home, office and travel fitness information.
3 Shoulder Exercises; A Total Shoulder Exercise Program
Form, Tempo and Sequence are your key variables that bring incredible synergy to these 3 Shoulder Exercises…
In this Shoulder Exercise Video You’ll go through a 3-exercise sequence with me. *Be sure to get medical clearance for exercise BEFORE you do this program.*
This 3-exercise, shoulder workout circuit can be done as a stand alone mini-workout or as part of a larger upper body training session.
If being used a stand alone workout session – You can repeat the 3-exercise sequence more than once – depending on your level of fitness ability – and goals. Or you can combine it with the other free upper body exercises and workout videos on this website – or in my complete, home, office and travel exercise programs for purchase (e-manuals, dvds, etc…)
2 – Total Shoulder Circles: Parallel Press to Sky; Turns palms out; Draw 2 half circles with dumbbells; hands meet in bottom/start position
3 – Body-Weight Shoulder Press
In the video, I go through the exercise sequence once; After the video I go through it 4 more times; adjusting my weights and repetitions as needed. Depending on your level of fitness – You’ll adjust as needed as well.
As always – I remind you to get your doctor’s medical clearance for exercise before starting from scratch – or if you are unsure about your own physical ability. Better safe than sorry. Pay special attention to this warning if you have any history of shoulder injuries or surgeries.
After you’ve tried the shoulder workout – please post your feedback and comments below – and then please do share this workout video and blog post with anyone else you know who can benefit from this kind of helpful home, office and travel fitness information.
Resistance Band Exercises for Chest & Back Toning; Upper Body Band Exercises
This 4-exercise, chest and upper back workout circuit can be done as a stand alone mini-workout or as part of a larger upper body training session. If being used a stand alone workout – You can repeat the 4 exercise sequence more than once – depending on your level of fitness ability – and goals. Or you can combine it with the other free upper body exercises on this website – or in my complete, home and travel exercise programs for purchase (e-manuals, dvds, etc…)
The 4 chest and back exercises include:
1 – Resistance Band Row – from Hi to Low
2 – Resistance Band Flies – from Hi to Low
3 – Resistance Band Lat Push-downs
4 – Resistance Band Chest Press – from Hi to Low
One of the greatest benefits of learning how to exercise with resistance bands is you never have to miss a workout again – As you can bring bands to your office, on vacation or anywhere you have to travel to.
If going through this condensed, chest and back exercise circuit is too easy – try it a second and third time. You can also add 5 or 10 repetitions to each set for a longer exercise session and a more intense challenge.
As always – I remind you to get your doctor’s medical clearance for exercise before starting from scratch – or if you are unsure about your own physical ability. Better safe than sorry.
After you’ve tried the workout – please post your feedback and comments below – and then please do share this resistance band workout with anyone else you know who can benefit from this kind of helpful fitness information.
