20 Minute Tricep & Bicep Focus Workout

20 Minute Tricep & Bicep Focus Workout
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All you need is 20 minutes, a mini band and a set of hand weights. In todays workout we are going to tone, sculpt and strengthen those arms.

What you will need:

Warm-Up:

Workout:

We’re going to be doing each exercise for 25 seconds on, and 10 seconds off, for a total of 4 rounds / circuit. Each circuit has 2 moves. There are 3 circuits in total.

Circuit 1:

Tray Taps: Grab your dumbbells and hold them at the halfway point of a bicep curl in front of you. The weights will stay at this height the entire time. Now bring your hands from in front of you out to your sides, rotating through your shoulders.
Overhead Triceps Extension: Using 1 heavy weight to 2 lighter dumbbells, hold the weights above your head. Slowly lower the weight behind your head by bending your elbows. The only movement happening is bending the elbows to straightening the elbows.

Circuit 2 – Bicep Focus

Hammer Curls: With your palms facing towards you, perform a classic bicep hammer curl
Wide Curls: You may want to go a little lighter for this move vs the hammer curl. Rotate your hands so they are facing out and away from your body. Perform a curl while keeping your chest open and your arms out wide beside you.

Circuit 3 – Triceps Focus

Mini Band Triceps Extension: Grab the mini band with your right hand, with your left hand grab the other end of the band, your arm should look like you are at the halfway point of a bicep curl. But with your palm facing the floor. Now slowly extend your elbow so that it goes front straight to bent. With each round switch arms

Cool down/Stretching: