Biceps DONE! 1 Set, 100 Curls – 3 Minute Microworkout – Guided Training

🔥 Get Pumped in One Set with this Intense Bicep Microworkout! 🔥

Join me as I guide you through an incredible approach to a bicep workout that will leave your arms feeling pumped and powerful! In this video, I introduce the 100 rep set, a challenging method that targets every muscle in your biceps and forearms.

You may not have an hour a day to work out, but you might have 3 minutes here, 6 minutes there. Throughout the day, if you use those minutes maximally, you can achieve your fitness goals within the structure of your existing day with some simple but deliberate modifications to your time allocation.

Don’t let time constraints hold you back from achieving the physique you desire. Join me in this intense bicep micro workout and take your gains to the next level! Don’t forget to subscribe for more workout tips and fitness inspiration. Let’s make the most of our time and reach our fitness goals together! 💪🔥

Michael Baker
Strength, Mobility, Nutrition & Lifestyle
Wellness for Men 40+

Key Moments:

00:00:00 Let’s kick off with the 100 rep set, aiming for 100 reps. Start light and gradually increase the weight. You’ll start feeling the burn around the 50th rep, and by the 80th rep, your muscles will be on fire!

00:00:18 Learn about the different ways to hold your hands and wrists during curls, including traditional and hammer curls. Varying your hand positions and curl styles hits every muscle in your biceps and forearms, resulting in an incredible pump.

00:00:39 Discover the power of micro workouts. Even with limited time, you can squeeze in a 3-minute session using small weights or any available equipment. Embrace these short bursts of activity throughout your day for maximum results.

00:01:08 As you approach the end of the 100-rep challenge, push yourself to the limit. Your biceps should be on fire, and while you may need to swing a bit, it’s not cheating. When you finish, your arms will feel amazing and fully pumped.

00:02:06 Apply the concept of micro workouts to other exercises like squats, push-ups, or any exercise that suits your schedule. Remember, even a few minutes of physical activity can make a significant difference.

I'm a hands-on health coach, strength trainer, yoga teacher and 25 year work from home digital professional in Orange, CT and I live the lifestyle I talk about.

Certified Yoga Teacher

Certified Health Coach

25 Year WFH Professional

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I ran 16 miles in 2 hours and 21 minutes training for the 2024 NYC marathon yesterday and my legs, body are pretty smashed. This 30 minute class is designed to stretch the affected areas, sooth and lengthen the muscles and aid in a speedy recovery.

Active Recovery is essential to prevent injury!

Yoga-inspired stretching as part of active recovery can significantly benefit recovery from marathon training in several ways:

Improves Flexibility: Yoga stretches target multiple muscle groups, including some that may be neglected in typical marathon training. Improving flexibility helps to prevent injuries by maintaining a range of motion and reducing muscle tension.

Enhances Blood Circulation: Stretching exercises enhance blood flow, which is crucial for recovery. Increased blood circulation delivers more nutrients and oxygen to tired muscles and helps in flushing out metabolic waste products accumulated during intense training.

Reduces Muscle Soreness: Active recovery through yoga can help in reducing the onset of muscle soreness (DOMS - Delayed Onset Muscle Soreness) after long runs. Gentle stretching helps to relax the muscles and alleviate tightness and pain.

Promotes Relaxation: Yoga incorporates breathing techniques and mindfulness, which aid in relaxation and stress reduction. Mental recovery is just as important as physical recovery in training for endurance events like marathons.

Supports Joint Health: Yoga helps in strengthening the muscles around the joints, thereby providing better support and reducing the load and impact on joints during running.

Incorporating yoga-inspired stretches into your recovery routine can speed up the recovery process, enhance overall performance, and decrease the risk of injury.

I am a certified e-RYT 200 Yoga Teacher with 15 years of experience. My goal is to make the benefits of yoga more accessible to people who say "I'm not flexible so I can't do yoga". You do yoga to get flexible. I avoid overly complex poses, feminine / "dancey" movements, "sanskrit", anything cosmic. I like to get into deep holds and target specific muscle groups for specific reasons and leave any narrative out of it.

I am keeping a daily training log of my 2024 NYC Marathon Training here:
https://learn.getupearlier.com/t/nyc-marathon-2024-training-diet-log-tips-and-information-april-1-nov-3-tcsnycmarathon/149

I am also there to answer any questions or help in any way.

This is video one of a lengthy series, stay tuned and good luck with the running!

Ultimately, I am training for life or as Peter Attia @PeterAttiaMD calls it the "centenarian decathlon". Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old.

Michael Baker
e-RYT Male Yoga Teacher, CHC, 25 Year #WFH Digital Pro
Actively training for the Centenarian Decathlon
www.GetUpEarlier.com
#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #davidgoggins

NYC Marathon: 30 Min Yoga Stretch Class After Hard Training Run - Active Recovery #nycmarathon #run

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       Needed a kick start back to life and got that from Michael. He’s knowledgeable, adapts to your preferences and optimized. Highly recommended. 10/10
  
 
    
   David Salinas 
 2023-12-07
 
 
 
      Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training.
First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits.
What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session.
But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them.
Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support.
If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
  
 
    
   Steve Magi 
 2023-09-09
 
 
 
      I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
  
 
    
   Chad Bedell 
 2023-06-16
 
 
 
      Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
  
 
    
   Terrance Arroyo 
 2023-06-16
 
 
 
      Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
  
 
    
   Elevate Personal Training & Wellness 
 2023-02-24
 
 
 
      I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
  
 
    
   John Keklik 
 2022-11-21