Half Point Bicep Curl Extension & Outside Jog by Jen

Curl your way to lean biceps!  The bicep curl is an easy exercise that works into those bicep muscles.  Lets add a variation to the simple bicep curl.  The half point bicep curl extension focuses deep into the bicep for a great workout.  Lets get started.  Grab a pair of dumbbells preferably between 5-10 pounds each.  Stand up straight with legs placed under the shoulders.  Watch your posture.  Tuck in the butt and slightly pull in the abs to protect your lower back.  Relax your shoulders.  Start with the arms down by your side facing the palms out.  Keeping the elbows in towards the wait, curl up half way into a 90 degree position.  From here extend hands out working even deeper into the biceps.  Pull the hand back into the 90 degree position and curl back down.  With two great moves, your biceps will be on fire!  Shape up the arms with the half point bicep curl extension!


Now try it!  Grab your weights!  With correct form, curl up half way for 2 counts and then extend out for 2 counts.  Pull the hands back in for 2 counts and release back down for 2 counts.  Do this 20 times.  Repeat the same exercise going from a 2 count to a 1 count.  This will increase the heart rate and give the muscles a challenge.  Complete 2-3 sets.  Burn those biceps!

Get outside today and go for a jog!  Jogging outside is completely different  than jogging on a treadmill.  So for this jog, just stay steady and consistent.  It will take some getting used to unless you run outdoors everyday.  For all you cold weather joggers, dress appropriately.  You have to keep the body warm, so wear long pants, long shirts, jackets, gloves, hats, etc.  For all you warm weather joggers, dress light.  You have it easy!  Have fun!  Jogging outside takes more effort because you don?t have the help of the treadmill.  More effort means more calories burned.  This is what you want!  Jogging increases your metabolism and endurance.  Grab your music and find a great place to jog outdoors!!  Have fun blasting the fat away!



Now try it!  Find yourself a good path to jog.  Turn that music on and get started.  Start off with a slow jog for 2-3 minutes.  Pick up the pace and jog steadily for 20-30 minutes.  Cool down for 5 minutes.   Remember to land on your heels and roll to the ball of your feet.  Get your heart rate up!