{"id":173,"date":"2026-02-08T09:00:30","date_gmt":"2026-02-08T09:00:30","guid":{"rendered":"https:\/\/trainer-workout.com\/blog\/commando-workout\/"},"modified":"2026-02-08T09:00:31","modified_gmt":"2026-02-08T09:00:31","slug":"commando-workout","status":"publish","type":"post","link":"https:\/\/trainer-workout.com\/blog\/commando-workout\/","title":{"rendered":"Commando workout"},"content":{"rendered":"

\n
\n \"Workout
\n <\/a>\n<\/p>\n

The Commando Workout: Bicep and Tricep Flexiy<\/h2>\n

Biceps and triceps – the muscle groups every gym-goer is familiar with. If you’re new to the fitness world or just looking for a vigorous workout regimen, the Commando workout is custom-made for you. This dynamic workout is a profound combination of various exercises which mainly target the arms, especially the biceps and triceps, and subtly engage the overall body. The benefits are multifold – from enhancing muscle mass, boosting strength, refining posture, to achieving fitness goals. Let’s delve deeper into four main components of this workout.<\/p>\n

Push-ups<\/h2>\n

Push-ups are quintessential for any fitness regime. They are the quintessential exercises that work on biceps, triceps, and deltoids at the same time. With improved upper body strength, your posture is automatically refined. Better posture leads to reduced chances of back and neck pain, and increased productivity. Additionally, push-ups work on the core muscles, providing stability and strength.<\/p>\n

Diamond Push-ups<\/h2>\n

Diamond push-ups are a notch higher than the traditional ones. With hands formation close together forming a ‘diamond’ shape, this exercise intensely targets the triceps. Triceps being the larger portion of your arm, working on them directly translates into strong, toned arms. Additionally, this also pulls in the chest muscles and the core, leading to a solid upper body foundation.<\/p>\n

Bicep Curls<\/h2>\n

Bicep curls are tailor-made for focusing on your biceps. Using dumbbells, these exercises form an essential part of this Commando workout. Bicep curls help in enhancing the size of the biceps and increasing arm strength. This translates into better physical strength allowing you to perform daily activities with a lot more ease. <\/p>\n

Tricep Dips<\/h2>\n

Tricep dips are effective for targeting the tricep muscles. This exercise requires you to lower and lift your body with the help of your arms. Dips work heavily on your tricep muscles thus contributing to well-defined arms. Moreover, they work on your shoulder and chest muscles giving you an overall upper body strength. <\/p>\n

The Commando workout, with the perfect blend of bicep and tricep exercises, is a complete package for beginners willing to start their fitness journey or anyone eager to add diversity to their regimen. Not only will it significantly improve your upper body strength, general fitness, and posture but it will also aid in accomplishing broader fitness objectives. <\/p>\n

Get started on your journey to a healthier, fitter, stronger you with the Commando workout. And remember, the goal is to improve yourself one workout at a time. Don’t get disheartened if things seem tough in the beginning. Stick to your routine, stay disciplined, and most importantly, have fun while sweating it out! For more such workout regimens, tips, and guidance, visit Trainer-Workout.com today!<\/p>\n

Relevant <\/p>\n

\ud83d\udcc4 Download the full workout PDF<\/a><\/p>\n

\ud83d\udd25 Want more free workouts? Visit Trainer-Workout.com<\/a> to access our full library!<\/p>\n

\u2705 Add this workout to your routine today and start your transformation!<\/p>\n","protected":false},"excerpt":{"rendered":"

The Commando Workout: Bicep and Tricep Flexiy Biceps and triceps – the muscle groups every gym-goer is familiar with. If you’re new to the fitness world or just looking for a vigorous workout regimen, the Commando workout is custom-made for… Continue Reading →<\/a><\/p>\n","protected":false},"author":1,"featured_media":172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[82],"tags":[84,86,83,59,85,8],"class_list":["post-173","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-upper-body-arms","tag-bicep-curls","tag-commando-workout","tag-diamond-push-ups","tag-posture-2","tag-tricep-dips","tag-upper-body-strength"],"yoast_head":"\nCommando workout - Trainer Workout Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Commando workout - Trainer Workout Blog\" \/>\n<meta property=\"og:description\" content=\"The Commando Workout: Bicep and Tricep Flexiy Biceps and triceps – the muscle groups every gym-goer is familiar with. If you’re new to the fitness world or just looking for a vigorous workout regimen, the Commando workout is custom-made for... Continue Reading →\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Trainer Workout Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-08T09:00:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-08T09:00:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"693\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Trainer Workout\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Trainer Workout\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\"},\"author\":{\"name\":\"Trainer Workout\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/6957758bf97d27586de7be681baaa23d\"},\"headline\":\"Commando workout\",\"datePublished\":\"2026-02-08T09:00:30+00:00\",\"dateModified\":\"2026-02-08T09:00:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\"},\"wordCount\":480,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg\",\"keywords\":[\"Bicep Curls\",\"Commando Workout.\",\"Diamond Push-ups\",\"Posture\",\"Tricep Dips\",\"Upper Body Strength\"],\"articleSection\":[\"Upper Body (Arms).\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\",\"url\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\",\"name\":\"Commando workout - Trainer Workout Blog\",\"isPartOf\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg\",\"datePublished\":\"2026-02-08T09:00:30+00:00\",\"dateModified\":\"2026-02-08T09:00:31+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/trainer-workout.com\/blog\/commando-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage\",\"url\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg\",\"contentUrl\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg\",\"width\":693,\"height\":2560},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/commando-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/trainer-workout.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Commando workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#website\",\"url\":\"https:\/\/trainer-workout.com\/blog\/\",\"name\":\"Trainer Workout Blog\",\"description\":\"Build Custom Workouts\",\"publisher\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/trainer-workout.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#organization\",\"name\":\"Trainer Workout Blog\",\"url\":\"https:\/\/trainer-workout.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2025\/05\/logo-tw.png\",\"contentUrl\":\"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2025\/05\/logo-tw.png\",\"width\":70,\"height\":40,\"caption\":\"Trainer Workout Blog\"},\"image\":{\"@id\":\"https:\/\/trainer-workout.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/6957758bf97d27586de7be681baaa23d\",\"name\":\"Trainer Workout\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2fb7b171850d0fed0777c204ed32fcc6381466959c6a7491078854f142043ac0?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2fb7b171850d0fed0777c204ed32fcc6381466959c6a7491078854f142043ac0?s=96&d=mm&r=g\",\"caption\":\"Trainer Workout\"},\"sameAs\":[\"https:\/\/trainer-workout.com\/blog\"],\"url\":\"https:\/\/trainer-workout.com\/blog\/author\/root\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Commando workout - Trainer Workout Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/trainer-workout.com\/blog\/commando-workout\/","og_locale":"en_US","og_type":"article","og_title":"Commando workout - Trainer Workout Blog","og_description":"The Commando Workout: Bicep and Tricep Flexiy Biceps and triceps – the muscle groups every gym-goer is familiar with. If you’re new to the fitness world or just looking for a vigorous workout regimen, the Commando workout is custom-made for... Continue Reading →","og_url":"https:\/\/trainer-workout.com\/blog\/commando-workout\/","og_site_name":"Trainer Workout Blog","article_published_time":"2026-02-08T09:00:30+00:00","article_modified_time":"2026-02-08T09:00:31+00:00","og_image":[{"width":693,"height":2560,"url":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg","type":"image\/jpeg"}],"author":"Trainer Workout","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Trainer Workout","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#article","isPartOf":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/"},"author":{"name":"Trainer Workout","@id":"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/6957758bf97d27586de7be681baaa23d"},"headline":"Commando workout","datePublished":"2026-02-08T09:00:30+00:00","dateModified":"2026-02-08T09:00:31+00:00","mainEntityOfPage":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/"},"wordCount":480,"commentCount":0,"publisher":{"@id":"https:\/\/trainer-workout.com\/blog\/#organization"},"image":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg","keywords":["Bicep Curls","Commando Workout.","Diamond Push-ups","Posture","Tricep Dips","Upper Body Strength"],"articleSection":["Upper Body (Arms)."],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/trainer-workout.com\/blog\/commando-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/","url":"https:\/\/trainer-workout.com\/blog\/commando-workout\/","name":"Commando workout - Trainer Workout Blog","isPartOf":{"@id":"https:\/\/trainer-workout.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage"},"image":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg","datePublished":"2026-02-08T09:00:30+00:00","dateModified":"2026-02-08T09:00:31+00:00","breadcrumb":{"@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/trainer-workout.com\/blog\/commando-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#primaryimage","url":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg","contentUrl":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2026\/02\/commandoworkout-scaled.jpg","width":693,"height":2560},{"@type":"BreadcrumbList","@id":"https:\/\/trainer-workout.com\/blog\/commando-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/trainer-workout.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Commando workout"}]},{"@type":"WebSite","@id":"https:\/\/trainer-workout.com\/blog\/#website","url":"https:\/\/trainer-workout.com\/blog\/","name":"Trainer Workout Blog","description":"Build Custom Workouts","publisher":{"@id":"https:\/\/trainer-workout.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/trainer-workout.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/trainer-workout.com\/blog\/#organization","name":"Trainer Workout Blog","url":"https:\/\/trainer-workout.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/trainer-workout.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2025\/05\/logo-tw.png","contentUrl":"https:\/\/trainer-workout.com\/blog\/wp-content\/uploads\/2025\/05\/logo-tw.png","width":70,"height":40,"caption":"Trainer Workout Blog"},"image":{"@id":"https:\/\/trainer-workout.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/6957758bf97d27586de7be681baaa23d","name":"Trainer Workout","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/trainer-workout.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/2fb7b171850d0fed0777c204ed32fcc6381466959c6a7491078854f142043ac0?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2fb7b171850d0fed0777c204ed32fcc6381466959c6a7491078854f142043ac0?s=96&d=mm&r=g","caption":"Trainer Workout"},"sameAs":["https:\/\/trainer-workout.com\/blog"],"url":"https:\/\/trainer-workout.com\/blog\/author\/root\/"}]}},"_links":{"self":[{"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/posts\/173","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/comments?post=173"}],"version-history":[{"count":1,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/posts\/173\/revisions"}],"predecessor-version":[{"id":174,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/posts\/173\/revisions\/174"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/media\/172"}],"wp:attachment":[{"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/media?parent=173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/categories?post=173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainer-workout.com\/blog\/wp-json\/wp\/v2\/tags?post=173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}