When’s the last time you did 21’s? I love doing 21s at the end of a bicep workout. it’s a great way to #burnout your #biceps - Perform a #tripleset of 3 bicep exercises x 7 reps each, 1 set immediately after the other - ✔️Starting position: Stand with feet slightly wider than shoulder width, shoulders back and down, knees slightly bent to protect the lower back, abs tight. - 1. Bottom Curls: keeping your elbows tight next to the waist, perform 7 curls on the lower half only, stopping when forear
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have an awesome workout! 💪🏼🌴 | Kiana Tom
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☕💪 Coffee with Kiana: Flex Forward & Motivate Monday! New week, new energy, new YOU! 🚀 Jumpstart your metabolism and fight age-related muscle loss with my powerhouse tips: In this mini episode I discuss Sarcopenia and ways to increase lean muscle mass at any age 1️⃣ Lift weights — challenge yourself! 65-75% of your one-rep max. 2️⃣ Focus on major muscle groups — burn more calories! 3️⃣ Add high-intensity, interval training — boost calorie burn and metabolic rate! 4️⃣ Be consistent & strength t
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