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Fitness for Moms | Aleah Stander

Fitness for Moms | Aleah Stander

fitness and wellness for moms

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Bicep Workout at Home with Abs, Arms, and Booty

March 21, 2020 · In: Fitness, Workouts

Disclosure: This post may contain affiliate links, to find out more information, please read my disclaimer. 

Bicep workout at home by Aleah Stander

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:

  • Planks for Beginners to Work Core Muscles
  • Quick Ab Workout at Home Beginners to Advanced
  • Leg Workout with Dumbbells plus Abs
  • Best Training Shoes for Women for All Types of Workouts

Till next time,

At-home Triple Threat Workout for Abs, Arms, and Booty by Aleah Stander

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By: AleahS · In: Fitness, Workouts

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I’m Aleah - a fitness coach and fellow mom, here to partner with you in your journey to health. Show yourself around for free resources on fitness, nutrition, and motherhood. When I'm not dreaming of my next travel destination, you'll find me relaxing with my husband, cherishing days with my baby boy, and rewatching episodes of Friends.

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Wow, 4 years have flown by since saying "I do" to Wow, 4 years have flown by since saying "I do" to my amazing husband! Together, we've had two beautiful kids, juggled career changes, built a beautiful home, and even relocated across the country. Happy anniversary to my forever teammate and partner in adventure! Here's to making millions more unforgettable memories together. ❤️
We’re thrilled to announce the arrival of our ne We’re thrilled to announce the arrival of our newest family member! Rachel Skye was born on March 30th, weighing 9 lbs 12 oz. She made a fast & furious appearance with a 4-hour unmedicated labor. I can’t wait to see what adventures are in store for us as a family of 4!
After months of waiting and anticipating, our fami After months of waiting and anticipating, our family is finally expanding! I can hardly contain my gratitude for this blessing and the opportunity to experience motherhood twice over. The journey has been a rollercoaster, from moving across the country to building a new home, all while carrying new life within me. It may have been a wild ride, but it has only made this moment sweeter.
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