Over the past few weeks we did some pretty effective leg, tricep, and chest exercises. What about biceps and back? No weights you say? Don’t feel that just because you don’t have any weights at home, that you can’t get a GREAT bicep and back workout!

Lets try these:

Bent Over Row– A full gallon milk jug weighs approximately 8 pounds. Fill it to the weight you want. Hold in one hand (if you can use 2 containers, one in each hand). Bend at the waist to about 90 degrees and slightly bend the knees. Let arms hang straight down. Pull your elbow(s) up, pulling the jug towards your chest. This is a good back and bicep exercise! Do 3 sets of 8-12 reps.

Bicep Curls– Hold a bottle of laundry detergent and curl it similar to a dumbbell. Arms straight at your sides. Bend elbow to bring soap towards same shoulder, squeeze. Do 3 sets of 8-12 reps.

Modified Pull-Ups (works muscles in back, shoulders, and biceps)Use two chairs(seat of chair) and a broom handle or a pole – a heavy broom handle works well. Caution: make sure the broom handle is able to hold your weight, also the chairs must be stable! Lie on your back underneath the bar or broom handle. Grab onto the bar with a underhand grip. Pull up. Do 3 sets of 6-10 reps.

If you have weights…great join in!

Modify by doing less reps for each set if necessary.

Are you ready for the bicep and back challenge?

Good luck!

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
-Edward Stanley