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Triceps

Dancer Arms

Dancer Arms

A.

Hold one end of rope in each hand and stand on center of rope with feet hip-width apart. Extend arms forward at shoulder height, elbows slightly bent and palms turned inward to start.

B.

Keeping rope taut, open arms wide to sides. Return to start.

C.

Then, bend right arm wide to right, pulling right hand toward chest. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat.

D.

Then, bend arms wide to sides, bringing hands together in front of chest. Return to start. That's 1 rep. Do 8 reps.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

8-Angle Pose

8-Angle Pose

A.

Sit on floor with knees bent and feet flat, arms by sides. Pick up right leg and slide right shoulder under right knee. Squeeze right shoulder with right leg (as if you are clamping your shoulder or upper arm with the back of your knee or calf). Plant hands on floor outside hips. Cross right ankle over left and bend arms back as you lift body off floor, leaning torso forward to counter-balance. Extend legs toward left. Hold for 15 seconds (or as long as you can). Switch sides; repeat. That's 1 set.

Crow

Crow

A.

Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor. Shift your weight into hands as you rise onto tiptoes, bringing knees to rest on triceps, soft elbows; gaze forward. Slowly rock forward to lift feet one at a time to balance on your hands. Hold for 15 seconds (or as long as you can). Lower 1 foot at a time.

Reverse Plank Dip

Reverse Plank Dip

A.

Sit on floor with legs long and hands on floor behind hips and below shoulders, with fingertips facing forward. Lift hips so body forms a straight line from shoulders to heels to start.

B.

Slowly bend arms back, lowering straight body to hover above floor. Straighten arms to return to start.

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