Fitness Column - Shape up your biceps and bum!

Health tips from Xercise4Less fitness guru, The Colonel

Health tips from Xercise4Less fitness guru, The Colonel

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SUMMER is fast approaching and with the standard dress code consisting of tank tops and short shorts, there’s only one thing on our mind, sun’s out gun’s out, sun’s out bum’s out!

At Xercise4Less we’re partial to the odd vest or pair of shorts, so we’re all currently on the same mission and that’s to achieve awesome biceps and unbelievable bums!

Here’s my top two exercises for getting them bangin’ biceps.

Barbell curl: Stand up with your arms shoulder width apart. Bring the barbell up towards your shoulders keeping the weight forward while contracting the muscle.

Hammer curl: Stand with your feet shoulder width apart and hold the weight down by your side with your palms facing towards your body. Bring the weights forward and up contracting your muscle as you bring the barbells towards your shoulders.

Now we’ve got the biceps under control, it’s time to get that big bum.

Squats: Body weighted squats are great, but to get that extra bit of edge, try squatting with a barbell. This exercise will work your quads and your glutes, toned legs and bum? – I can deal with that!

Lunges: These are my secret weapon when working on my bum!

Stand with your feet together and hands on hips. Step forward with one leg and bring your other knee to the floor at a 90 degree angle.

Now you’ve got your starter pack for looking “mint” when summer arrives.

It’s time to hit the gym for the summer!