She Strengthens

Get Ready to Flex Those Guns!

Who wouldn’t want toned biceps that turn heads? You don’t need to be a superhero to achieve impressive results – just a willingness to put in the work with bodyweight exercises. And the best part? You can do them anywhere, sans heavy equipment.

Bodyweight Workouts for Beginners

Plank Power
Start in a prone position, engaging your core and biceps. Hold for as long as possible, then repeat. This foundational move sets the stage for more advanced exercises.

Side Plank Showdown
Target your biceps and shoulders with this modified plank. Place your right hand on the floor, push up, and hold. Switch sides and repeat.

Chaturanga Challenge
This yoga-inspired move works your biceps, core, and shoulders. Lower yourself down, then push back up to the starting position. Repeat for a killer workout.

Dive-Bomber Push-Ups
Take push-ups to the next level with this dynamic exercise. Start in Upward Dog, lower yourself down, and push back up. Your biceps will thank you.

Towel Curl Mastery
Use a simple bath towel and chair to target your biceps. Twist the towel, place it under your foot, and curl it up towards your face. Hold, then release. Repeat on the other side.

Bodyweight Workouts for Intermediates

Inverted Row Intensity
Lie faceup under a bar or rings, grasp it with your hands, and hoist yourself up. Lower yourself down slowly, then repeat. Want more challenge? Lower the bar!

Chin-Up Champion
Grab a sturdy bar, palms facing you, and pull yourself up until your chin clears the bar. Lower yourself down slowly, then repeat.

Isometric Chin-Up Strength
Hold a chin-up position without moving, engaging your biceps and triceps. Hold for as long as possible, then release.

Resistance Band Biceps Curl
Sit on the floor, slide the resistance band under your knee, and curl it up towards your shoulder. Release, then repeat on the other side.

Decline Push-Up Dominance
Step your feet up on a bench or couch, then do push-ups as usual. This variation targets your biceps and front half.

Bodyweight Workouts for Advanced

Headbanger Havoc
Grab a chin-up bar, palms facing you, and pull yourself up until your arms reach a 90-degree angle. Move your body forward and back explosively, holding for about a minute.

Towel Chin-Up Torture
Hang a towel around the chin-up bar, grab each side, and do chin-ups. This variation doubles the workout for your biceps and scaps.

Lateral Plank Walk Challenge
Start in classic plank position, then move your right leg and arm over a foot. Follow with your left leg and arm, keeping your body straight. Walk it out!

Commando Chin-Up Conquest
Wrap your hands around the chin-up bar, thumbs facing you, and hoist yourself up with your head on one side of the bar. Lower yourself down slowly, then repeat on the other side.

Inchworm Chin-Up Insanity
Start in standard chin-up position, then lower yourself down and move your hands an inch to the right. Go back up, then move your hands an inch to the left. Keep inching along the bar!

Crafting Your Killer Bodyweight Workout Routine

To create the perfect routine, start with a 5-minute cardio warm-up, followed by at least three exercises from the above list. Do 8-12 reps of each, resting for 1 1/2 to 2 minutes between sets. As you gain strength, increase your reps and sets. Don’t forget to cool down with 5 minutes of light cardio!

Safety First
Remember to prioritize proper form and listen to your body. If you experience sharp pain, stop immediately and adjust your routine accordingly. With patience and dedication, you’ll be flexing those guns in no time!