10-Minute Bicep Tricep Burnout

Hey, hey, get Healthy UTV. My name is Shannon and I am bringing you a 10 minute bicep and tricep workout today. You've been asking for it, so we're gonna deliver right now. I'm using it. I got a few sets of weights, definitely use a little bit lighter set.

We're gonna do a quick 1 minute warm up and get into that, the rest of it all biceps and triceps. All right. Circle your arms back for me, big circles. And then I want you to circle them forward again. This is quick.

This is all meant to get you in and out for your request for your biceps and triceps. I'm gonna have you cross your arms in front, interlacing those fingers. Just move through your forearms and your wrist right here from gripping the weights. Yes, indeed. And then we're gonna bring our arms up.

I'm gonna have you go ahead and bend at the elbows, extend up. This is just a tricep extension here. Give me 4 more here, 4 3. 2, you're gonna hinge it all the way forward for me and I'm gonna have you kick those arms out. They're going out into like a V right here.

We are gonna do this exact movement, in fact. Give me 4 more, 4 3. 2 and 1. Excellent. Bring it up.

We're going to grab some dumbbells. We're gonna do 21 bicep curls starting from the bottom, halfway up. I will cue you all the way through this. If at any time you need to drop down to a little bit lighter set, I'll delay it a few seconds before we start the next 7 reps, OK? So right here at the bottom, we're gonna come up halfway.

Keep your wrist straight for me, 7 reps. It's right here, 7 and down, just halfway up, 6 and down, 5. You got it, 4. 3, 2 and 1. Now, we're gonna bring it up to the top.

Again, this is where I'm giving you a second to transition to a different weight if you need to, we're going halfway out. Wrists are straight, here we go, 7 and up, 6. I'm coming out just until I'm halfway, 5, 4. 3, 2, 1 21 more. Now we go all the way to the bottom and we're gonna come all the way up.

Here we go, all the way up seven, straighten your arms all the way down. Six. Again, five, wrists are straight, four. You got it. Three.

Two, last one, beautiful. All right, keeping with that theme of 21, I'm gonna have you prop one foot up. That's just gonna be a reminder so I don't arch my back, stacking your rib cage right over your pelvis. We're bringing one dumbbell up. We've got 21s here for your triceps.

Relax your traps. Lower it all the way to the bottom. Come up halfway seven times, seven, down six. Five, four, watching that rib cage, three. Two and one, we're coming all the way up to the top.

All right, relax, those traps are coming halfway down. Here we go. Seven. Six, five, four, keep breathing. Three, you got it.

Two more. Stay with me. One more 'cause we got the big one now, all the way down and up. Here we go. Seven.

Getting all the way to that 21. Six. Five, four, three, keep that quartite two. And one, beautiful. All right, going into biceps again, we're gonna go into a twisting bicep curl.

So we're gonna start out as a hammer curl. So we're coming up, basically it starts out the long head of the bicep and then we transition right into that short head when we twist the dumbbell, OK? Your wrists will be straight, but they do turn. We come up about 80% of the way. All right, elbows in, especially during that hammer part of the curl.

Here we go, curl twist. And down again, my wrists are straight, curl and twist. And down, transitioning right into that short head of the bicep. Starting out with the long head, then we twist, you should visibly see that bicep. Transitioning to the shorter head.

Keep going, boom. There it is. You got it. Hopefully, this is very challenging by now. If not, use a heavier set the next time we do it.

1 or 2 more at the most is all you should be able to get. Yes, beautiful. All right, I'm gonna go into my lighter set now, going back to your triceps. We're gonna do some tricep kickbacks, but I'm kicking out at an angle, OK? So, pulling my traps away from my ears, I'm hinged forward, chest is parallel to the floor.

I'm going out into a V. I've done this in our workouts before. The Flying V. There it is. Can go on out.

And again, my chest is parallel to the floor and I'm going out into that V shape. You got it. Control, my wrists are straight. I'm not turning and clinging my wrist back like that at the top of the rep, keeping those ligaments in the line that they should be. 3, 2 and 1, excellent.

We're going back to twisting bicep curl again for me, OK? You get another chance, relaxing those traps, elbows in, wrists are straight. We come up in that hammer, transition to the second to that short head of the bicep. Here we go. Turn.

And back down. Again, you should be able to visibly see that change in the bicep turn when we turn the dumbbell. Keep going up. You got it. Elbows are in.

Keep it going, squeeze. You got it. Again, this should be very challenging by now. See if you can give me 1 or 2 more at the most. Yes, beautiful.

Alright, back to those triceps in that be kick out, same thing again. We're gonna hinge forward. I'm gonna turn this side just for a second, extending back. At an angle is where my arms go, my chest is parallel to the floor, pulling your traps away from your ears. You've got this, right?

Here it is, come on, slow and steady. Yes, slow and steady again. You got it. Keep breathing, keep breathing. I want 3 more reps, all right?

3. To, and one, excellent back to 21s, OK. biceps, we started out with them, we're doing it again from the bottom halfway up, remember I'll pause so that you can go down and rest during this long set as needed, OK? From the bottom halfway up, let's go 7 and down You got it. 5, you're breathing, 4, you're just coming up halfway.

2 and one, now we're coming up to the top and we go halfway like you're holding that tray. Here we go, 7, arms straight, 6. 5. Awesome. 4.

You can do it, 3. 2 and 1, we go all the way to the bottom. We're going all the way up, all the way down, right with me, athletes. Here we go. And 6, making sure to straighten your arms all the way down.

5, which is really challenging by now, 4, you got it. 3. 2 and one, boom, triceps overhead, 21s. We're continuing right on with this. That's what we can do, right?

Let's do it. Up top, relax those traps, starting at the bottom, halfway up, here it is. 7, 6. But Yes. 4 abs are tight.

Watching that rib cage, stack it over your pelvis. We're not gonna expand it, then it arches our back. Bring it all the way up top. We go halfway down. 7 reps, let's go.

7. Yeah, 6. 5, 4, 3, 2, it's just halfway. Remember, last one, now we go all the way down, all the way up. They should be burning big time.

Here it is. 7. 6, 5, 4, come on, come on. 2 and 1, yes, beautiful. All right, finishing this out real quick.

We're going to do a drop set for your hammer curls. I've got two different sets, so I can drop down once, meaning I've got two sets right here. Elbows are in tight. All right. Heavy weights in 32, here we go, bringing it up about 80% of the way.

Once we can't get any more reps with these, that's when we go down 1 set lighter. OK? You got it, elbows are in, like you're holding a piece of paper between your elbow and the side of your body. Yes, you should be getting real close to failure here. If not, use heavier weights.

I'm gonna try for one more and then I'm setting them down and switching it out. Yes. All right. And we keep going right into it, that's the drop set. Boom, yes, they should be really tired right now.

Again, can you get a couple more? Maybe, maybe not. I'm gonna try for one more rep. And done, finished. Nice work.

I am gonna take my arms though and I'm gonna put them right down here on my bells so I can stretch out my forearms, my wrists, and I'm gonna lean back so that I stretch into my biceps as well. Hold that there for a second. This was meant to be a quick 10 minute bicep and tricep burnout for you, my friends. You did awesome. Let's stretch out your tricep right quick, bringing that one arm above.

And you can tip to the side if you want to do a deeper stretch, do that longer head of the tricep. Yes, go ahead and release that, switch sides for me. You got it. Quick, 10 minutes, feel that burn. Fantastic job, you guys, and we'll see you next time.