WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.
TOOLS: dumbbells, bench, matt, ball
Your rep range: Your Body Type, Your Workout
Do each first exercise, and immediately do the second exercise and so on. Once you have finished going through the first set of each exercises REPEAT 2 more times. If you have time do cardio for 30 minutes. Any style of cardio you like.
- Plyometric Pushup (max reps)
- Triceps Dip and Reach (max reps)
- Diamond Pushups (max reps)
- One-Arm Incline Triceps Extensions (your rep range)
- Dive Bomber Push-up (max reps)
- Legs Up Triceps Extension ( your rep range)
- Push-up with Switch Drill (max reps)
- Triceps Kickback ( your rep range)
- Set up in the classic pushup position on a well-padded carpet or exercise mat.
- Push up hard enough for your hands to come off the floor and catch some air.
- When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air.
- Position your hands shoulder width apart on a secured bench.
- Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
- Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg. Hold for a few seconds, then repeat, lifting the opposite arm and leg. That’s one rep.
- Kneel down on an exercise mat.
- Extend your legs out behind you with your toes touching the ground, distributing your weight between your hands and toes.
- Keep your head aligned with your spine and tighten your abdominal, quadriceps, glutes and lower back muscles. This will ensure your back stays straight.
- Exhale as you lower yourself to the mat, making sure to keep your head and body straight. Go as low as you possibly can, but not so low that you can not push yourself back up. Inhale as you push upward until your arms are fully extended.
- Do as many repetitions as you can while keeping proper form.
One-Arm Incline Triceps Extensions
- Lie with your left side on the ball, lower leg down on the floor for balance and the right leg extended.
- Hold a light-medium weight in the right hand and extend the arm straight up toward the ceiling.
- Keeping the move slow and controlled, bend the elbow and lower the weight behind the head until the elbow is at 90 degrees.
- Squeeze the triceps to straighten the arm, without locking the elbow.
- Repeat on each side.
Move from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence).
Note: To modify, do these on your knees.
Legs Up Triceps Extension
- Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling.
- Bend elbows and lower weights until they're alongside your ears.
- Return to starting position and repeat.
- Do 8 push-ups on your toes.
- Next, still in push-up position, bring your left foot in toward your hands about 18 inches without letting hips raise.
- Keeping abs tight and back stable, switch the left and right foot 20 times in quick succession.
- Return to push-up position and repeat.
- Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced).
- Bend the knees if needed and keep the abs engaged to protect the lower back.
- Begin the movement by bending the arms and pulling the elbows up to torso level.
- Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
- Bend the arms back to starting position and repeat.
Post you may also enjoy:
Bikini Body Program
Gain Muscle Mass -How Much Protein Do You Need