3 B's Workout...Biceps, Back and Bench Hops!

cardiocoffeeandkale.com

The Three B Workout! Back, Biceps and Bench Hops! Never tried bench hops? Give this workout a try and build muscle while you blast calories…wait? Maybe it should be the four B’s - Back, Bi’s, Bench Hops AND Blast calories!

I actually did this workout the other day and loved it!  I really like bench hops...as long I am not doing 100 at a time.  Bench hops are a great way to give your strength routine a little pop of cardio without tiring yourself too much for the weight lifting.  A little bit of bench hops go a long way!  Not sure what a bench hop is?  You can find a video demo here.

This workout uses strength exercises combined with a quick cardio hit from the bench hops to build lean muscle and burn some calories while you are working out!  If you are new to bench hops, just shot for 5-10 and increase the number as you get better!  

If you want to shake up your back and bicep workout, give this one a try!  

Directions

  • Super set strength exercise for 10-12 Reps, followed by Bench hops 25-30 .
  • Do exercises in each set 1-3.
  •  Repeat each circuit 3 times.  
  • Move to next circuit.
  • You can adjust the bench hops as needed.  If heart rate is staying too high, skip them for as many rounds as needed, if you want more of a challenge, increase the number of bench hops.
  • Take breaks as needed.
  • Click on exercises to see video demonstrations. 
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Equipment

Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)

Workout

Circuit One (repeat 3 sets)

  1. Alternating Bicep Curl 10-12
  2. Lat Pullovers 10-12 
  3. Bench Hops 20-30

Circuit Two (repeat 3 sets)

  1. Hammer Curls 10-12
  2. Reverse Flies 
  3. Bench Hops 20-30

Circuit Three (repeat 3 sets)

  1. Seated Row w/Pulley or Bands 10-12 (if no pulley or bands available, do one arm rows with dumbbells)
  2. Concentration Curl 10-12
  3. Bench Hops 20-30

Fill out the form below for a free printable workout you can take to the gym with you!  

Don't forget to click the link after submitting.

PIN NOW, SAVE FOR LATER!

The Three B Workout! Biceps, Back and Bench Hops!  Never tried bench hops?  Give this workout a try and build muscle while you blast calories…wait?  Maybe it should be the 4 B’s - Back, Bi’s, Bench Hops AND Blast calories! Cardio Coffee and Kale #workout #workouts #upperbody #biceps #weightloss #strength #strongnotskinny #findyourstrong