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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
Speeds. Start your treadmill workout with a slower walk, increasing your pace as your body warms up, beginning at 1.5 miles to 2 miles per hour, especially if you are new to a fitness routine, according to TreadmillTalk.com. Speeds from 3 to 4 miles per hour are a fairly gentle walking pace.Increase your pace to a faster walk, maintaining a speed of 4 miles to 5 miles per hour. Power walking or speed walking requires speeds of 5 to 5.5 miles per hour, according to WebMD.com.readmills allow you to walk, jog or run indoors, regardless of the weather. You can intensify your workout by adjusting the elevation or increasing your pace on the treadmill. A faster pace will provide you with a more challenging workout, both to increase your endurance and improve your cardiovascular health.