Low Impact Difficulty
low impact workout

Lower Back Stretching

Hold each stretch for 15 seconds
Cat / Cow
Cobra / Modified from Forearms
Iso Prone Leg Raise / One Leg
Pelvic push through the floor
Iso Hip Up
Lying Leg Twist to 90 Degree / 45 Degrees
Knees to Chest
One Leg to Chest
One Straight Leg Raise
Knee to Side Stretch

Lower Back Strengthening

2 Rounds x 12 reps
Prone Superman / Upper Body Only
Alternating Superman
Good Morning
Hip Up
High Plank Mule Kick / from Knees

[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a biceps workout the only equipment that’s required for today’s workout is a pair of dumbbells and the weight that you choose will be totally dependent on your fitness level I’m going to be doing the intermediate to advanced exercises and follow along with me for those beginner modifications all right let’s get into it I can’t wait to blow these biceps up go ahead and pick up your dumbbells for the first one I’m going to be doing a bent over alternating curl where Claudia is just going to be doing a straight forward standing alternating curl as we’re doing this our heart arms her hands return back to our sides and on the way up we’re going to curl that pinky in now the reason for the bent over variation is it makes it just a little bit harder when we take our you know any momentum out of the movement makes it harder for us to swing or overcompensate and for the standing variation be sure to keep those elbows nice and close to your body and good posture and shoulders back as well now we’re not going to be counting any repetitions and this workout today is just about completing it’s many reps as possible in the allotted time period really want you to focus on making this workout your own today Fitness is not a one-size-fits-all solution so if you need to change the weight go back and forth between our two different variations whatever it is just keep it moving and breathe good not much left on this first one let’s go five four three two one and zero okay we’re going to be doing the same thing for this next one standing up big and tall palms facing forward we’re going to do pulses at the bottom so it’s just a small bend in the elbow just as you’re just starting to raise them up and then back down breathe small little pulses at different angles are a great way to mix up your bicep training throw your bicep something new they don’t always see good let’s go 5 4 3 2 1 now we’re going to come up to a 90 degree angle and pulse the small little pulse and all these don’t feel like much at first but they start to catch up to you yeah breathe you got it guys the name of the game today is going to be fighting through that burn we’re definitely giving get some lactic acid going just got a push past it alright now all the way up at the top and pulse good just slowly start to bring them down and then back up and contract those biceps at the top fighting through that burn let’s go it’s early in the workout but it’s already the arms are already starting to burn good you got it you got it let’s go 5 4 3 2 1 nice for the next one I’m going to quickly grab a mat here just for my knees I’m going to my knees Claudia’s going to stay standing we’re going to do a zapman curl we’re going to go one second palms up on the way up turn them down slowly return three seconds on the way down one second up and then slowly return keep your wrist straight on the way down don’t no spaghetti wrists as I like to call right but instead keep them nice and straight and locked out and in line with your forearms good one really quick and then turn in control again this is called a zapman curl great move then not only hit your biceps but your forearms as well excellent hitting your biceps from all different angles today not letting any of these muscles get overlooked good nice and control the way down keep good posture shoulders stay back elbows in elbows stay in yeah I know I’m specially on the way down right you want to fleer those elbows out don’t allow it to happen keep them nice and tucked let’s go five four three two one okay I’m going to stand back up mat to the side Claudia is just going to do a one-arm curl where I’m going to do one arm 90 and my other is going to do the curl so all the way up all the way down on that curl it’s up to you if you want the extra credit of doing the isometric hold I’m good for you one arm behind it again make this workout your own guys if you need to change your weight any time feel free to do so but do not pause that video keep pushing through we’re right here with you burnin rep by Rep thousands of us feeling that same burn you are you’re not special I don’t care what your mama told you we’re all feeling that burn let’s go breathe and we’re gonna switch sides and five four three two one opposite side right into it good whoo I think it’s working it could not have come sooner of course now it’s just laying here seizing up on me kinda seizing up it’s a very good word to describe that feeling isn’t it see we’re right there with you but we’re pushing through guys come on it’s alright that feeling that you feel that burn that’s your body being challenged and that’s where change comes from come on you got it right here think about your goals think about what motivates you think of what about what brought you here to begin with today whatever that may be it’s going to be what gets you through let’s go five four three two one alright we’re doing the same movement next which is a burnout hammer curl so palms are facing one another once you bring those dumbbells all the way up to your shoulders and back down so we’re just getting as many hammer curls as we can in this a lot of time period and just go to your happy place on this one that’s right don’t listen to that burn don’t listen to that lactic acid you know that’s just your muscles fuel and that’s just the reaction that your nerves send once that fuel fuel is released into your body it’s just science a little bit of pain but you can push past it thank you for dropping science on us Oh science bomb dropped take that bill nighy let’s go come on come on push it guys you got it you got it breed let’s go let’s go let’s go ten more seconds on this one that’s it whoa come on push past it push past that burn you got it pushing yourself because nobody else can do it for you let’s go in three two one zero nice all right it’s a short break so if you need to adjust your weight now it’s the time to do so shake those arms out if that lactic acid moving we have just ten more seconds and then we’re moving into that alternating curl remember I’m gonna do it from that bent over position Claudia standing up go ahead and grab those dumbbells let’s get right back into that alternating curl so now that you’re a little more familiar with the movements let’s keep this pace up make this workout count guys if you’re standing up be sure not to keep your knees locked out give them a nice soft Bend and back straight at the same time whichever one you’re doing keep that back nice and straight good squeeze and contract those biceps up at the top curl in that pinky in on every rep good rep by Rep getting a little bit better right here guys you gotta keep it moving breathe whoo starting to feel it let’s go ten more seconds on this one you got it pushing through pushing through and five four three two one zero standing up tall moving into the dumbbell pulses so starting at the bottom short little pulses just bend those elbows yeah about between 10 to 15 degrees nice don’t palms up keep the dumbbells under control it’s not about swinging a little under control pulse good you got it just gonna smile through this one to smile through it okay come on up to 90 degrees on the next one that’s good nothing wrong with that cuz this one does not tickle no it doesn’t tickle hey hey you know you start smiling you start sending your brain those positive signals fool your brain into thinking it doesn’t hear so great oh my god I love it hey whatever you gotta do to get through this let’s go come on getting through it together fight through that burn guys you’re here and you haven’t quit yet you’re still standing still breathe and still move and keep fighting you’re a fighter not a quitter those pulse is going all right up top last set of pulses for the day right here good contract those biceps this is a good one to throw into the mix just throw those biceps the curveball nice work come on keep it up you got it smiling real big like Claudia is she loving it can you see how much she’s loving it come on where they’re hurting with you biting them through it let’s go five four three two one all right don’t bail zapman curl next that means I’m gonna be on my knees Claudia where I’m at she’s standing it up so we’re going one second on the way up and three seconds on the way down palms are up on the way up turn them over slow in control keeping your elbows in and wrists nice and straight and lacked out good you got it guys fighting through right here don’t let those elbows flare out it’s all gonna be worth it keeping them in rep by Rep getting a little bit stronger every rep so mental right now your arms are telling you they don’t have anything left but they’re lying to you they got plenty left you just got to keep pushing you’re in control you’ve got to make your mind run the body not the other way around you are in charge at your arms let’s go I’ll keep moving as long as you tell them to as long as you believe they can they’ll keep going come on let’s go pushing through nice and slow on the way down one two three you got it one into the next you’re a machine let’s go come on there’s no quit in you just fight just fight you got it keeping good posture shoulders stay back excellent let’s go five more seconds on this one almost there and three two one zero okay back up on my feet Claudia is doing the one-arm curl and I’m doing the one-arm plus 90-degree ISO hold good posture let’s go kick him out guys kick him out what you got left don’t want you to save anything in those arms don’t feel like you got a hold back we don’t have much left fight right through it let’s go who started what is it weird you starting to tickle tickle starting to take a little bit I can feel it that’s all right cuz I’m stronger than that tickle I’m stronger than that burn so are you let’s go keep going guys you got it you got it three two one switch it up opposite side whoo I think that’s which is one of the hardest parts come on you got it you got it you can do it keep pushing through keep good posture remember what brought you here today to begin with whatever it is whatever that goal is whatever that motivator is does not lose sight of it right now if anything you just be hyper focused on it that’s what brought you here today it’s what will get you through this workout whether or not you want nicer toned arms or maybe you’re playing a sport maybe you just want to be better at life whatever that is let’s go focus on it three two one zero hammer curl burn out let’s go right into no break no break one into the next one in the next what you got left let’s go try your best not to use the lot of momentum keep those shoulders back bending at the elbows palms facing one another and bring those ends of the dumbbells all the way up and don’t feel like you have to keep up no coach Kozak’s hammer curls here no don’t feel like you have to make this workout your own because I’m not most important thing make this workout your own come on let’s go and don’t sacrifice form whatever you do just competing with yourself look in the mirror that’s your competition right there come on you got it you got it what you got for 10 more seconds what can you do put it all out there let’s go surprise yourself come on let’s go you got it you got it exceed your own expectations here 4 5 4 3 2 1 0 oh oh goodness gracious burn so good ah oh I did we miss that’s okay that’s all right everybody’s okay we hope you liked this workout if you did like this workout and you’ve been working out with us for a while starting to see some results we’d encourage you to please go check out our patreon page where you can find out how you can support our mission of keeping these great workouts for free for everyone around the globe and if you like this workout please be sure to give this video a big thumbs up and please also don’t forget to subscribe to our YouTube channel so that you never miss a workout from Hassman Dachau has fit comm for free workouts free meal plans and free complete fitness programs it’s all there for you people we’re not lying we’re not making it up go check it out yes also if you have your favorite social media outlet channel whatever that may be your Facebook Twitter Instagram snapchat be sure to find has fit because we’re there and we want to connect with you please reach out and connect thank you so much for giving us the pleasure of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout.

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