Bicep Workout at Home with Abs, Arms, and Booty

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This bicep workout at home is so much fun! This at home workout focuses on your greatest assets, which is why I love to call it my triple threat workout! You can do this workout from home or from anywhere! No equipment necessary, it is optional to grab a mat, weights, band, and gliding disks. You can replace gliding disks with a towel on hardwood floor or paper plates on a rug or carpet. The targetted muscles include abs, glutes, and arms. It will also get your heart rate up and burn calories because we work many muscles at once! Ready? Let’s go.

If you’d like to do these moves and more in a 45-minute full-body sculpt workout, check out my IGTV video here! Also, view my recommended at-home workout equipment on Amazon here.

Sculpting is another word for high repetition, lower weight movements (<15lbs). That makes it perfect to do at home since it’s easy to store small weights. If you’re lifting heavier weights (>15lbs), consider lowering the recommended repetition count below. The rep count is the number after the exercise. Now, to the workout!

Bicep Workout at Home

Warmup: ⁣

Perform each exercise 2-3 times through until you feel your body temperature is up:

Squats x 20⁣
Hinge + Reach x 20⁣
Walkout + Push-up x 20 ⁣
2 Jumping Jacks + Squat touch the floor x 20

Booty:

Optional: band around your knees

Squat side to side x 30
Hold low squat and pulse knees out x 30
One leg all 4’s:
- Donkey kicks x 30
- Clamshell x 30
- Repeat donkey kicks and clamshell on the other side

Biceps:

Weights or bodyweight

Tricep pushups x 30
Wide alternating bicep curls x 30
Repeat exercise one and two

abs:

Weights or bodyweight

Russian Twist x 30
Leaning arm reach x 30
Double crunch pullover x 30

Gliding disks (or use a towel on hardwood floor or paper plates on carpet/rugs)

Slow Mt. Climbers x 30
Pike x 30
Plank double twist x 30

⁣Cooldown:

Cat/cow stretch x 10
Pigeon stretch⁣ x 2 minutes each side

That’s it! I’ve done this workout with 5 lb weights and let me tell you, and I was completely drenched in sweat when I finished!

I hope you enjoyed this bicep workout at home. If you do the workout, tag me on Instagram, and follow along for more live workouts! Don’t forget to sign up for my free food elimination guide here. Also, check out some of my other workouts here:

Till next time,