The Post-July 4th BBQ Bicep Blaster Workout – The Workout Girl

The Post-July 4th BBQ Bicep Blaster Workout

Are you still blissfully satiated from indulging in all of the July 4th BBQs?  Well, I’m sorry to say, but it’s time to snap out of your food coma. Check out this workout to help bring you back to reality after a serious calorie-fest.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.


-free weights (3 lbs, 5 lbs, 10 lbs), balance ball

Circuit 1 – Do 3x Through

A) The “Pumping Iron” –  Lay on your back on your mat.  Raise your legs and bend your knees at 90 degrees.  Extend both of your arms behind your head, wrapping each hand around a 5 lb weight.  Lift the weights over your head, arms fully extended, so that you are holding them over your chest at a 90 degree angle to the floor.  Slowly lower your arms back behind your head.  Repeat 12x.

B) Do The “Pumping Iron” again, except begin with either arm outstretched at your sides with your palms facing the ceiling.  As you lift the weights and bring them towards each other, the motion with your arms should look like a big triangle ending with your hands meeting above your chest.

C) Do The “Pumping Iron” again, except begin with your arms bent at the elbows and the weights held on either side of you at your chest.  Then, lift the weights by pushing your arms straight up in the air.  Your arms will be outstretched above your chest holding the weights.

Copy of circuit 1

Circuit 2 – Do 3x Through

D) The “Robot” – Begin by standing in front of your coffee table or in front of a balance ball that is stabilized against the wall.  Hold a 5 lb weight in your right hand.  Hold both of your arms outstretched in front of you at chest-height.  Bend your torso until your arms reach the top of the table/balance ball.  Keep your left hand on the table/balance ball.  Hinge your right arm at the elbow, drawing the weight into your chest.  Now, extend your right arm behind you with the weight.  Bend at the elbow to return the weight to your chest.  Repeat 10x and then do the same by holding the weight in your left hand and resting your right hand on the table/balance ball.

E) The “Power Lifter” – Begin by sitting on a balance ball with your arms at your sides, palms facing up, and each hand holding a 5 lb weight.  Keep your back straight and stick your chest out as far as possible.  Bend both arms at the elbow to bring both weights slowly up towards your chest. Then, slowly lower both forearms, with your palms facing up, until both forearms are parallel to the ground.  Repeat 10x.

F) The “Walk It Out” – Begin by standing on your mat.  Lower into a squat and place your hands on the mat in front of you.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do 5 push ups.  Then walk your hands back towards your leg until you are in a squat position again, and stand up.  Repeat 12x.

Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Punch It Out” – Begin by standing on your mat holding 3 lb weights.  Now, punch your right arm out in front of you, followed by your left.  Repeat nonstop, punching with alternating arms, for 30 seconds.

H) “Girly Push Ups” – Begin in a position as if you are going to do a push up, except put both knees on the ground.   Do 10 push ups in this position.

I) The “Ouch! I Never Use These Muscles!” – Begin by standing and holding both hands around a 10 lb weight.  Lift the weight straight up overhead.  Then, bend your elbows so that you are holding the weight behind your head.  Lift the weight to extend your arms up overhead.  Lower the weight again behind your head.  Repeat 10x.

Copy of circuit 3

Fitness Tip of the Day

Next time July 4th comes around, try one of these healthy (and yet patriotic!) recipes. After trying these delish dishes, you won’t even miss your Aunt Bea’s potato salad.



Workout Girl



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