Circuit Training Lunge & Bicep Curls

Video Transcript

"How I'm going to show you how to do a three pulse lunge combination with a bicep hammer curl. First you start into a ninety degree angle. You want to make sure that, from your ankle to your knee to your hip, drops down low. We're going to load up that quadriceps, hamstring and glute. When you track, make sure you go over your second and third toe, you don't want that knee to come inward. Keep it nice and straight. We're going to pulse, three pulses, as you push back, you're going to pull with your abdominal muscles, knee up and add that bicep curl. So first just to set up for the lower body. It's pulse for three, make sure that your hip is tucked under, your knee is straight down towards the floor. So I want you to try avoid pulling that knee back behind you. So this is what we don't want to see, we don't want that leg all the way stretched back. Tuck it, ideal lunge will be your knee straight down to the floor and you pull straight up. So we're are pushing from the heel, pulse three, as you are coming up, lock it in, pull the knees up, curl the arms. So it's pulse three, push back, hammer curl. Upper body execution, elbows are tight next to the rib cage, shoulders are down the spine, rotate up pulling with the pinkies and lowering them back down. So you never want the elbows to come out in front of you. Lock them in from the thighs straight up as a twist. This is going to help accent the definition in your biceps, splitting the first and second head, this little twist. And come back, relax your fingertips pulling more with your pinkies. So one more time. Knee is aligned with the toes, we don't want to go any further out. So try to get it straight up and down from the ankle. You're pulsing for three, you're pulling back, pause. If you've just started, just do a three pulse, and a bicep curl up. So this is your beginner level and this is your more advanced level. So if you've just started you can use anywhere from five to eight pounds, if you've been doing, working out for awhile try about eight to ten pounds or more. Your heart rate is going to come up quite a bit so just take your time with this. And that's how we do our three pulse lunge with bicep hammer curls."