Circuit Set 3 -  Push ups & Bicep Curls

The 3rd circuit consists of push ups & Bicep curls. You will be moving quickly between the exercises so make sure you have your bicep curl weights close by. You will begin this circuit with push ups at the given repetition count. You will have a small window to stand up and prepare for bicep curls. You will then repeat the two exercises but at a slower and more concentrated speed. Circuit 3 goes like this:

Push Ups >> short rest >> bicep curls >> short rest >> push ups >> short rest >> bicep curls (slow)

Exercise 1 – Push Ups

Modified Push Up Position – In this modified position, it is important that you keep your body flat and avoid pushing your butt up in the air. Begin by laying on your stomach. Your hands should be placed a little wider than shoulder width and directly to the sides of your chest. Your knees will remain on the floor. Lower leg position should be comfortable.

 

2nd Modified Position – You can choose to replace push ups with DB bench presses or bar presses or even resistance bands.

 

Push Up Position – The only points of contact with the floor you should have in this position are your hands and toes. Work to keep your body flat as you move through the motion. If you are not able to do this exercise with a full range of motion (all the way up and all the way down with your chest and abdomen an inch or less off the ground), you should consider doing your push ups in the modified position until you build up enough strength.

 

 

 

Tips

• Don’t compromise good form. Use the modified position if your form is slipping
• Try different hand positions to maximize the effectiveness of your chest muscles doing the brunt of the work and not your triceps.
• Work to keep a flat body position!

Exercise 2 – Bicep Curls

The most important factor with this exercise is that you choose a weight that allows you to keep good form. If you are not comfortable with the repetition count provided, use your own and keep your form. Start the exercise with your hands down by your side with your palms facing forward. Work the full range of motion as you lift the weights up but try not to let your biceps relax at the top of the motion. Lower the weights back down all the way and avoid rocking the weights.

 

 

Options

• Dumbbell curls (both at the same time or alternating)
• Bar Curls
• Bungee cord curls (both at the same time or alternating)

Tips

• Begin by using a weight lighter than you think you can do normally. Increase the weight as you feel more comfortable with the exercise

Note: The first two sets of each exercise are performed at regular speed for a total of 20 repetitions. The second two sets of each exercise are performed at a slower speed for 10 repetitions.