21's: 21's can be done with any muscle exercise. It is commonly done with the bicep curl. To do this exercise, grab a dumbbell weight that is medium heavy. If you use a resistance band, make sure to allow yourself room for full range of movement but tight enough that you will feel the burn! With knees slightly bent, feet shoulder-width apart and abs tight, take the weight in your hand with your elbows in to your side and palms facing forward. Curl the weight up to mid-way - your elbows should be at a 90 degree angle. Lower the weight and repeat for 7 reps. At the 7th rep, keep the weight at mid-way and curl the weight all the way up to your chest/shoulders. Lower the weight back down only to MID-WAY. Repeart for 7 reps. At the 7th rep, lower the weight all the way down again and perform a bicep curl with full range of movement for another 7 reps. You bicep should be feeling the burn by the time you get to this last set and you should have completed 21 reps all in succession.
