Feb 28, 2022 · Do this 15 min full body HIIT workout and burn 300 calories. With a variety of high intensity strength and cardio movements this routine is great for both bu... Repeat for 10 to 15 reps. Begin the glute bridge on your back, with your knees up and your hands at your sides, palms down. Theo Stroomer for The New York Times. Lift your hips into the air while ...Jul 15, 2023 ... Jumping jacks, high knees, burpees, mountain climbers, and squat jumps are excellent choices. Perform each exercise for 45–60 seconds with ...Mar 24, 2020 ... ... no-equipment-required, high-intensity interval training (HIIT) cardio workout. HASfit (free) This down-to-earth app (and YouTube channel) ...Home Workouts provides daily workout routines for all your main muscle groups. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight. The app has workouts for your abs, chest, legs, arms and …No equipment needed for this 20 minute at home abs workout. I do love some stretching and some extra ab work on my active rest days so I thought I would reco...In recent years, home workout routines have gained immense popularity. With busy schedules and limited access to gyms, more and more people are investing in home exercise equipment...Dumbbells and Equipment Not Required for Home Tricep Workout. If you don’t have any dumbbells or heavy objects, you can still have a great tricep workout with #1, #2, and #3 above.. Exercises #4 and #5 can also be done very effectively, you just need to find some objects around your home that are heavy (3 to 10 pounds), and have a decent way to …With the increasing popularity of at-home workouts, finding the right exercise equipment to meet your fitness goals can be a daunting task. One option that stands out is the Excel ...Best ankle weights 8. Best yoga mat 9. Best resistance band 10. Best jump rope 11. Best foam roller 12. Best under-desk treadmill 13. How to choose. The best home gym equipment can be as big and ...400m Run. 150 Push-Ups. 400m Run. 200 Air Squats. 400m Run. Hero WOD ‘Ernie’ is a tribute to British Army veteran Lee Andrew Earnshaw. This is a long workout, pace it accordingly, and play to your strengths. Split the reps into equal, manageable sets. Runs 1-3 should be done at 70-80% of your max speed.At Home No Equipment Back Workout: This isn’t your typical bodybuilding back day. This calisthenics workout includes bodyweight back exercises to do at home, focusing on mobility and …15-minute workout · Lunges · Push ups · Jumping jacks · Plank crunch · Squats.400m Run. 150 Push-Ups. 400m Run. 200 Air Squats. 400m Run. Hero WOD ‘Ernie’ is a tribute to British Army veteran Lee Andrew Earnshaw. This is a long workout, pace it accordingly, and play to your strengths. Split the reps into equal, manageable sets. Runs 1-3 should be done at 70-80% of your max speed.Leap up and grab the bar with your palms facing away shoulder-width apart or wider if you are using it as a wide grip lat pulldown home alternative. Engage the core. Use shoulder, arms, and back muscles to slowly lift your body up. Try to bring your chest towards the bar, and hold it for a fraction.May 12, 2022 ... How To Do This Upper-Body Workout With No Equipment · 1A Press-up · Get the Coach Newsletter · 1B Plank walk-out · 2A Strict burpee &mi...The at-home full-body workout below is primarily focused on strength training, but it’ll torch calories, too, and without requiring any equipment. You’ll just need some floor space and a chair for triceps exercises. If …You'll have more energy at the beginning of your workout, so the hierarchy of exercises should go from hardest to easiest. Here are the exercises that are best for developing strength and endurance in the upper body: 1. Pushups. A movement requiring no equipment, a pushup is a powerhouse upper body exercise.No-Equipment Workouts: Tips to Modify Your At-Home Workouts. Sports & Activity. Just because you don’t have any workout equipment at home doesn’t mean …The Complete At-Home Calisthenics Workout [Only 30 Min/Day] - The White Coat Trainer. By Alex Robles, MD, CPT & Brittany Robles, MD, CPT / April 5, 2023. Are …Dec 3, 2022 ... The 9-Move Cardio Workout · Mountain Climbers · Burpee · Lunge Jumps · Squat Jumps · Pike-Ups · Skater Jumps​​​​​​​ &middo...Now that you know how to do every exercise, let’s make a summary list of the full workout: Burpees (10 Times) Air Squats (30 Times) Plank (1 Minute) Dips (10 Times) Elevated Pike Pushups (10 Times) Repeat! Take 10 Second Rest Between Each Workout. Take 30 Second Rest After 1 Full Cycle. Get ready for one of the best Home Workouts of your LIFE! Let's do this! A full body workout that you can do whenever and wherever you like... even before be... At Home No Equipment Back Workout: This isn’t your typical bodybuilding back day. This calisthenics workout includes bodyweight back exercises to do at home, focusing on mobility and …Jul 25, 2019 · Perfect full body workout 10 MINUTE MORNING ROUTINE starts at 00:27----- 4-8 Week Push-up Progression Training Program: https://... This HIIT cardio home workout is designed to build strength and cardiovascular endurance while burning fat at home. Get ready to sweat and raise your heart rate — no fancy gym equipment required! I suggest adding a HIIT workout like this one to your weekly workout routine 1-2 times a week. Workout Equipment: No …Get ready to torch calories with Le Sweat founder Charlee Atkins! This no-equipment workout includes three circuits that are going to get your heart rate up ...Oct 20, 2021 · You'll need: No equipment, just some space. 1. Hand-Release Push-Ups. A. Start in a standard push-up position, and lower body all the way down to the floor. B. Lift hands off the ground for a second, then exhale while pressing body all the way back up. To modify, just drop to knees — it will still make for an intense HIIT workout at home. Oct 20, 2021 · You'll need: No equipment, just some space. 1. Hand-Release Push-Ups. A. Start in a standard push-up position, and lower body all the way down to the floor. B. Lift hands off the ground for a second, then exhale while pressing body all the way back up. To modify, just drop to knees — it will still make for an intense HIIT workout at home. Jul 25, 2019 · Perfect full body workout 10 MINUTE MORNING ROUTINE starts at 00:27----- 4-8 Week Push-up Progression Training Program: https://... The at-home full-body workout below is primarily focused on strength training, but it’ll torch calories, too, and without requiring any equipment. You’ll just need some floor space and a chair for triceps exercises. If …Perform This 30-Minute No-Equipment Workout Program at Home. This 30-minute workout can be performed anywhere: in your living room, your office breakroom, you name it. With a split between strength-training and cardio, it helps you build muscle in your upper and lower body while burning fat through a HIIT finisher.You'll have more energy at the beginning of your workout, so the hierarchy of exercises should go from hardest to easiest. Here are the exercises that are best for developing strength and endurance in the upper body: 1. Pushups. A movement requiring no equipment, a pushup is a powerhouse upper body exercise.Squeeze your upper back muscles to lift your just arms up while keeping the rest of your body down on the floor. Slowly lower your arms back down. Perform at least 20 reps. Then, bring your arms out to the side like a giant letter T. Lift your arms up off the ground by squeezing your upper back muscles.This 20 min booty burn at home is the perfect NO EQUIPMENT workout! Full of some of my fav booty exercises. You can add weights or booty bands to this workou...Jan 3, 2022 ... To help you get started, I've created a five-minute full-body strength training workout that you can complete without any equipment in the ...Perform 2-3 sets of some or all of the following chest exercises for a fantastic at-home, no equipment chest workout. #1: Seal Jumps. Seal jumps are pretty much like jumping jacks, but instead of raising your arms up overhead with each jump, you cross them in front of your body parallel to the floor and clap in the middle like a sea smacking ... How It Works: The At-home, No-Equipment Bodyweight Workout. This at-home workout is designed as a circuit. Each round of the circuit consists of seven exercises. We’ll perform three total rounds, alternating between pushing and pulling (or upper- and lower-body movements). This is designed to keep you moving, making the most of your workout ... To develop a truly impressive Sixpack, you will want to train from abs a whole range of perspectives. You see, the core is generally made up of four key comp...This is a 1 hour full body workout! No repeat! No equipment! No jumping! Let’s smash this! This real time workout is a combination of 60 exercises to work ev...Sep 1, 2019 · Finally: a workout suitable for BEGINNERS. // Werbung What makes this "beginner friendly"? 1. I used BASIC movements, that are not too complicated or hard to... In recent years, home workout routines have gained immense popularity. With busy schedules and limited access to gyms, more and more people are investing in home exercise equipment...Step 1. Get down on all fours and plant your elbows into the ground like you’re about to perform a plank. Get into a plank, but your hips should be higher up in the air, in a downward dog position. Step 2. Lower your hips and shift your body weight forward. Your shoulders should go past your elbows.Start in a plank position or lower your knees if you're still building up your strength. Perform 4 push-ups with abs in and spine neutral. On the fifth pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series—4 regular pushups and 1 halfway down—five or more times for up to 2 minutes.Stand tall with your feet hip-width apart and arms at your sides. Bend at your waist and place your hands on the floor. Walk your hands forward to come into a high plank with your hands flat ...Sep 5, 2019 · To do this exercise: Grab two dumbbells and hold one in each hand. Bend your torso at a 45-degree angle, and bend your elbows so they form a 90-degree angle. Then straighten your arms out directly ... A no equipment, no noise, no impact 20 minute fat burning HIIT workout you can do anywhere and follow easily! 🙏 My new HOME. programme with 50 unique workou...Oct 7, 2020 ... Try this intense, 30 min full body fat burning workout #WithMe at home! NO equipment needed, just yourself and a bit of space!a 15 min fat burning, full body workout you can do at home without any equipment! A workout designed for TOTAL BEGINNERS! Wether you are just getting into fi...Follow along with us for a 15 minute full body cardio workout if you're looking to elevate your heart rate and work up a sweat! This workout is designed for ... This is a 1 hour full body workout! No repeat! No equipment! No jumping! Let’s smash this! This real time workout is a combination of 60 exercises to work ev... May 12, 2022 ... How To Do This Upper-Body Workout With No Equipment · 1A Press-up · Get the Coach Newsletter · 1B Plank walk-out · 2A Strict burpee &mi...Step 1: Stand with your feet shoulder-width apart, arms relaxed at your sides. Step 2: Squat down, place your hands on the floor in front of you and jump your feet back into a high plank position. Step 3: Bring your feet back into your chest, jump up and reach your arms up high, landing softly.Calorie burn + info + printable workout @ https://gofb.info/1lcyK7At-home Workout Programs @ https://gofb.info/Programs Exclusive workout videos, Workout Cha...Feb 14, 2024 · No-Equipment Back Exercises. Superman. Reverse Snow Angel. Cat-Cow. Inch Worm. Wall Walk. Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the ... 4 days ago · Best Rowing Machine for Home Gym: Hydrow Wave. Best Home Gym for Powerlifting: REP Fitness PR-5000. Best Bowflex Gym: Bowflex Xtreme 2 SE Home Gym. Best Budget Home Gym: Gold’s Gym XRS 50. Best ... 1. START ANYTIME & ANYWHERE. No equipment needed and easy to follow. Whether at home, in the gym, or outdoors, you can work out anytime, anywhere with Home Workout. 2. EXPERT-TAILORED PLAN. Gain muscle, lose weight, or just keep fit - Home Workout provides a personalized plan that exactly fits your goals and lifestyle.Best home exercise equipment. $30 at Amazon $40 at Walmart. Pros. Easy to store. Doesn't take up much space. Cons. Relies on body weight exercises or addition of other equipment for strength ...Welcome to the first full body 60 day at home workout program to help you achieve your fitness goals! Say goodbye to excuses and let's get to the gains with ...Rowing machines are becoming popular equipment choices in modern workout routines, and it’s not hard to see why. With varied resistance settings and an easy learning curve, these m...Once you’ve finished all of the movements, rest for 30 to 60 seconds and repeat two more times for a total of three rounds. Now, here are the 10 cardio exercises Burgau says you can combine into one workout. 1. Jump Rope. Stand tall with your legs zipped together and feet firmly planted on the ground.This is a 1 hour full body workout! No repeat! No equipment! No jumping! Let’s smash this! This real time workout is a combination of 60 exercises to work ev...May 12, 2022 ... How To Do This Upper-Body Workout With No Equipment · 1A Press-up · Get the Coach Newsletter · 1B Plank walk-out · 2A Strict burpee &mi...Jan 1, 2020 · The only requirement is that you complete two workouts (with 30 reps of each exercise) from each category every week. Day 1: Upper Body. Day 2: Lower Body. Day 3: Core. Day 4: Cardio. Day 5: Upper ... Do this 15 minute beginner, full body, cardio workout #WithMe at home! This is a non-stop cardio routine with basic, low impact exercises for beginners. No e... Engage your core to press your low back against the floor. From this position, lift your left foot off the floor and extend your leg. This is starting position. Push off your right foot, engage ... Follow along with this 15 minute beginner, full body, cardio workout at home! An equipment free routine with basic, low impact exercises for beginners.#Cardi... Hello everyone! An hour full body home workout! No equipment! No jumping! Let’s smash this! We will be hitting our legs, arms, chest, back and core throughou...Follow along with us for a 15 minute full body cardio workout if you're looking to elevate your heart rate and work up a sweat! This workout is designed for ...Here are fifteen CrossFit bodyweight workouts that require no equipment. No-Equipment CrossFit Workouts PDF. CrossFit Home Workout #1 (Beginner) 10-9-8-7-6-5-4-3-2-1 Reps for Time: Burpees. Push-Ups. Air Squats. Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and …Team, 20 mins Killer HIIT! Quick & effective home workout. No equipment = no excuses. Let's burn calories together and get the heart pumping! It's a GOOD DAY...Stand with your feet together. Step your right leg far out to the right, with your toes turned out at a 45 degree angle. “Bend deeply into your right knee and keep your left leg straight the whole time,” says Seki. “Keep your torso upright …Start in a plank position or lower your knees if you're still building up your strength. Perform 4 push-ups with abs in and spine neutral. On the fifth pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series—4 regular pushups and 1 halfway down—five or more times for up to 2 minutes.Once you’ve finished all of the movements, rest for 30 to 60 seconds and repeat two more times for a total of three rounds. Now, here are the 10 cardio exercises …Mountain Climbers. Bodyweight Cardio Workout - 45 Seconds Active, 15 Seconds Rest. Side Lunge + Knee to Elbow. Plank to Crouch. Squat + Step Back. 2 Side Jacks + 2 Runners. Monster Walk + Jump. 3 Point Taps/Lunges; Curtsy, …Disc training is an increasingly popular form of exercise that can be used to improve strength, agility, and coordination. It involves using a disc-shaped piece of equipment to per...Slowly lower your chest to the floor, squeezing the hamstrings to prevent you falling suddenly. Once your chest is close to the floor, put your hands out and go into a push up position. Push down to launch your upper body back up to …Frog Sit-Up: This is primarily an abdominal exercise but it serves two purposes. First, you get a chance to slow down and catch a breath. Second, it focuses on the core. A stronger core will result in a better looking physique and a stronger body. Pushups: This is the premiere bodyweight movement for the upper body.Jul 15, 2023 ... Jumping jacks, high knees, burpees, mountain climbers, and squat jumps are excellent choices. Perform each exercise for 45–60 seconds with ...The Ultimate Calisthenics Workout (For Beginners) Alright, let’s get to the workout. I would like to say that this is a complete no-equipment workout, but that wouldn’t be completely accurate. In order …Best At Home Back Workout: Action Plan. So to sum the article up here’s what your home back workout could look like: Home Back Workout Bodyweight Lat Pulldowns: 3 sets Bodyweight Inverted Row: 3 sets Straight Arm Pulldown: 3 sets Bed Sheet Face Pulls: 3 sets Prone Arm Circles: 3 sets This CAN be performed as a back workout …Now that you know how to do every exercise, let’s make a summary list of the full workout: Burpees (10 Times) Air Squats (30 Times) Plank (1 Minute) Dips (10 Times) Elevated Pike Pushups (10 Times) Repeat! Take 10 Second Rest Between Each Workout. Take 30 Second Rest After 1 Full Cycle.Metaburn90 is a complete 90-day fitness system to get you in best shape of your life, no matter if you train at a gym or at home. Created by trainer and YouTube fitness expert Scott Herman, the program includes 15 fun, intense full-body workouts to help you shredding fat, building muscular fitness, and totally transform your body with very little equipment needed. Download our FREE 6 Week Shred 3 Home Workout Program schedule: https://bit.ly/WorkoutSchedulesWant ad-free and music-free (timers only) access to all of our... Mar 1, 2019 ... Stand with your feet as wide as your shoulders, toes pointing forward. Pull your naval in towards your spine, and then sit back by bending at ...With the increasing popularity of at-home workouts, finding the right exercise equipment to meet your fitness goals can be a daunting task. One option that stands out is the Excel ...Leg Workout You Can Do Without Equipment. This 20-minute workout will activate all of the muscles in the lower body using only your body weight. Complete each exercise for four rounds through at least 12 reps. For the alternating exercises, complete 12 total of that exercise. For the single-sided exercise, perform at 12 reps each side.Strength Training at Home: Workouts With and Without Equipment. Fitness. Get Motivated. Cardio. Strength Training. Yoga. Rest and Recover. Holistic Fitness. …Here is a small list of techniques that you could use as part of your shadow wrestling workout. Some you will only be able to do if you have some mats at home. Drop Step. Sprawl. Double Leg. Footwork (Shuffles, circling) Sprawl to Double Leg. Faints. Be as creative as you like.Jul 15, 2023 ... Jumping jacks, high knees, burpees, mountain climbers, and squat jumps are excellent choices. Perform each exercise for 45–60 seconds with ...No equipment? No problem. Get an effective, sweaty workout at home using ONLY your bodyweight with these no equipment workouts!The Ultimate Calisthenics Workout (For Beginners) Alright, let’s get to the workout. I would like to say that this is a complete no-equipment workout, but that wouldn’t be completely accurate. In order …Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! A note on warming up and cooling down. Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight. Home Workout #3: The 20-Min Hotel Routine. Home Workout #4: … See moreJan 6, 2023 · Step 1: Stand with your feet shoulder-width apart, arms relaxed at your sides. Step 2: Squat down, place your hands on the floor in front of you and jump your feet back into a high plank position. Step 3: Bring your feet back into your chest, jump up and reach your arms up high, landing softly. Hello everyone! An hour full body home workout! No equipment! No jumping! Let’s smash this! We will be hitting our legs, arms, chest, back and core throughou...400m Run. 150 Push-Ups. 400m Run. 200 Air Squats. 400m Run. Hero WOD ‘Ernie’ is a tribute to British Army veteran Lee Andrew Earnshaw. This is a long workout, pace it accordingly, and play to your strengths. Split the reps into equal, manageable sets. Runs 1-3 should be done at 70-80% of your max speed.Y-T-W Raise. Stand with your feet hip-width apart and give yourself a slight bend in your knees. Push your hips back, and push your shoulder blades down and back. Raise your arms into a Y position, lower them, and then raise your arms out to shoulder height in a T position, keeping your elbows straight the entire time.Calorie burn + info + printable workout @ https://gofb.info/1lcyK7At-home Workout Programs @ https://gofb.info/Programs Exclusive workout videos, Workout Cha...Ab workouts might be the easiest workout to perform at home with little to no equipment. “Your core is the central part of your body. It includes your pelvis, lower back, hips and …1. Push-up: 3–6 sets of 6–12 reps. The push-up is one of the most efficient bodyweight exercises you can do to build strength in your chest and triceps. But it also gives your shoulders, core ...Whether you’re new to at-home HIIT workouts, or you’ve been doing them for years, this is an effective 30-minute HIIT workout you can do in your living room — …Stand with your feet together. Step your right leg far out to the right, with your toes turned out at a 45 degree angle. “Bend deeply into your right knee and keep your left leg straight the whole time,” says Seki. “Keep your torso upright …Lift one leg, keeping your core tight. Slowly bring your leg back down, then lift back up. Try to do 10 reps per leg, then lower your spine back onto the floor. 7. Burpee. One of the most ...A workout designed for TOTAL BEGINNERS! Wether you are just getting into fi... a 20 min fat burning, full body workout you can do at home without any equipment!10 Minute No Equipment Ab Workout · MOUNTAIN CLIMBER TWIST: Get into full plank position with your core engaged. · LEFT SIDE PLANK WITH LEG LIFT: · RIGHT SIDE&...In recent years, home workouts have gained immense popularity. With busy schedules and limited access to gyms, more and more people are turning to home fitness solutions to stay ac...At home workouts now a days are literally a lifesaver at times, especially when you do not have a gym membership or you simply cannot make it to the gym. 1 o... The at-home full-body workout below is primarily focused on strength training, but it’ll torch calories, too, and without requiring any equipment. You’ll just need some floor space and a chair for triceps exercises. If you’re working out on a hard surface, a workout or yoga mat can also be helpful for cushioning your knees and forearms. Train With Me: ️ Online Personal Training: https://www.lucylismorefitness.com/online-coaching ️ Calisthenics E-Books: https://www.lucylismorefitness.com/abou...0:00 / 30:04. 30-Minute No-Equipment Full-Body Toning Workout. POPSUGAR Fitness. 6.26M subscribers. Subscribed. 65K. 5.2M views 3 years ago. …Workout with me (Maddie Lymburner)... real time! A 10 minute FULL/TOTAL BODY workout with no equipment needed!CHECK OUT MY MAIN CHANNEL: https://www.youtube....Train With Me: ️ Online Personal Training: https://www.lucylismorefitness.com/online-coaching ️ Calisthenics E-Books: https://www.lucylismorefitness.com/abou...Perform This 30-Minute No-Equipment Workout Program at Home. This 30-minute workout can be performed anywhere: in your living room, your office breakroom, you name it. With a split between strength-training and cardio, it helps you build muscle in your upper and lower body while burning fat through a HIIT finisher.Step 1: Get hold of a phone book, preferably an old one with thinner pages. Warm up your forearms to avoid injury. Step 2: Set the phone book in place. The spine (the side with the binding) should face you as you hold the phone book vertically. Your objective is to cut the book in half along the spine.You may have heard about the benefits of planking, but have you tried it yet? Planks are a great full-body workout you can do without a gym membership or any equipment. Plus, they’...Remodeling your home can be an exciting and inspiring time. Unfortunately, it can also be an expensive undertaking. As you daydream about how you’d like your new spaces to function...Assisted pistol squat: 3 sets each side. Bulgarian split squat 3 sets each side. Hamstring leg curls: 4 sets. So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat.Yoga can be an effective alternative treatment for migraine headaches. Here are 10 poses to try. Have you tried practicing yoga for migraine and headache relief? Here’s how it can ...Jul 31, 2023 ... To do this workout move, she says to start with bodyweight squats of a comfortable depth, possibly to a couch or kitchen chair. “Aim for a ...In this article we will provide you workouts you can do without any equipment. At-Home 4-Week Training Plan. This program will target your entire body with different intensity so …With a project like adding a patio, whether you plan to pour a slab or use an outdoor paver, it's all about the excavation. This is where the right tools will make or break you. Ex...108K. 5.6M views 1 year ago #growwithanna #growingannanas #hiitworkout. Team, get ready for 25 minutes of full body HIIT! You can expect no repeat cardio & strength …Mar 1, 2019 ... Stand with your feet as wide as your shoulders, toes pointing forward. Pull your naval in towards your spine, and then sit back by bending at ...Welcome to the first full body 60 day at home workout program to help you achieve your fitness goals! Say goodbye to excuses and let's get to the gains with ... Tap in with us for a 20 minute FULL BODY strength building workout that requires no equipment! This workout focuses on 'time under tension'---meaning each ex... 2. Push-Up. Push-ups work your abs, arms, and shoulders all at once, says West—win, win, win. Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders ...Learn the moves: Your 15-minute workout. 1. Squat. GIF by Dima Bazak. Stand with feet hip-width apart. Keep your chest up, engage abs and glutes, and hinge your hips back into a squat. Shift your ...Workout Directions. Do the moves below in order for your selected time interval, resting between moves for your selected rest interval. Do all 4 moves, then rest for 60 seconds. Repeat the circuit ...The archer pull-up is a taxing move; perform it at the beginning of your bodyweight biceps workout for optimal results. Do 3-5 sets of 8-12 reps on each side. 21. Commando Pull-Up. The commando pull-up is a great exercise to focus on your biceps peaks as it helps achieve a solid contraction at the top of the movement.Stand tall with your feet hip-width apart and arms at your sides. Bend at your waist and place your hands on the floor. Walk your hands forward to come into a high plank with your hands flat ...Mar 23, 2023 · The archer pull-up is a taxing move; perform it at the beginning of your bodyweight biceps workout for optimal results. Do 3-5 sets of 8-12 reps on each side. 21. Commando Pull-Up. The commando pull-up is a great exercise to focus on your biceps peaks as it helps achieve a solid contraction at the top of the movement. .