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Triceps

Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Negative Tricep Dip

Negative Tricep Dip

A.

Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off of the bench.

B.

Taking a full three seconds, slowly lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times.

C.

Taking one second, push through the heel of your hand and quickly extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position.

Plié Bend-Extend

Plié Bend-Extend

A.

Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. Squat to start.

B.

Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height. Return to start.

Triceps Kickback

Triceps Kickback

A.

Stand with feet hip- width apart, holding a weight in each hand with arms by sides; hinge forward slightly at hips. Bend elbows behind you to pull weights to chest with palms facing each other to start. Keeping elbows fixed, extend arms up and back behind you. Return to start. That's 1 rep. Do 10 reps. Do 10 reps for round two and 8 reps for round three.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

Bridge Tricep Extension

Bridge Tricep Extension

A.

Begin in a bridge position with your booty lifted the air. Hold a dumbbell in both hands straight in front of your body. While keeping your booty in the air, bend at the elbow and lower the weights until you reach a 90 degree angle with your arms. Return to starting position.

Knee to Elbow Push-Up

Knee to Elbow Push-Up

A.

Begin in standard push-up position. Engaging core, lower body down.

B.

Push back up to starting plank position, then bring knee to touch elbow on each side while squeezing abs.

Glute Bridge with Triceps Extension

Glute Bridge with Triceps Extension

A.

Lay flat on back, elbows bent so dumbbells are in hands next to ears. Place feet firmly on the ground.

B.

Lift glutes into a bridge position and at the same time, extend the dumbbells up in the air with full extension, keeping elbows relaxed.

Twisting Escape Into Half-Moon Block

Twisting Escape Into Half-Moon Block

A.

Start in down dog, then step left foot forward into low lunge. Plant right palm to the inside of left foot; rotate left shoulder 90 degrees toward ceiling to turn body to left with left knee bent, left foot flat, and right leg straight so that hip is lifted and outer edge of right foot is on floor with toes pointed straight ahead (bend left elbow so that palm is open and facing forward).

B.

Rotate left shoulder another 90 degrees to rotate chest toward ceiling, planting left palm below left shoulder, bending right leg and flattening foot, and kicking left leg toward ceiling with foot flexed. Turn over right shoulder to come into plank position. Complete reps then switch sides and repeat.

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