Get Toned Triceps – The Workout Girl

Get Toned Triceps

Your triceps: the muscles in the back of your upper arms that are all too often under-appreciated.  If you really want that “toned arms” look, you definitely can’t neglect these muscles as part of your workout routine.  This tricep-focused workout well help get you “Holiday-dress-ready.”

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.


-free weights (3 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Bikini Body Builder” –  Begin in a position as if you are going to do a push up, except your hands are each wrapped around 8 lb weights.  With control, bend your right elbow to bring the weight up towards your chest.  Slowly lower the weight back down to the ground.  Then, bend your left elbow to bring the weight towards your chest.  Slowly lower the weight back down to the ground.  Repeat 12x each arm, alternating arms.  Keep your abs engaged throughout this exercise.

B) The “Strong Arm” – Begin by standing in front of a balance ball holding an 8 lb weight in your right hand.  Hold both hands out in front of you, and bend at your waist until your hands are resting on the balance ball.  Remove your right hand (holding the weight) from the ball and rest it at your side.  With control, bend your right elbow to bring the weight up towards your chest.  Slowly lower the weight back down.  Repeat 12x, and then switch hands and repeat 12x more.

C) The “Tricep Toner” – Begin in the same way as the “Strong Arm,” with one hand resting on the balance ball and the other hand at your side holding the weight.  Keeping your right arm extending, bring lift your arm behind you until your arm is parallel to the ground.  With control, slowly return your arm to rest at your side.  Repeat 12x, and then switch arms and repeat 12x more.

Circuit 2 – Do 3x Through

D) The “Do The Dip” – Begin by sitting on the edge of your couch with your arms at your sides.  Walk your feet out in front of you and scoot your butt off of the couch.  Your weight should be supported by your feet and your arms.  Bend your elbows to slightly lower your butt a few inches below the couch.  Then, unbend your elbows to return your butt to the same height as the couch cushions.  Repeat 12x.

E) The “Side Splitter” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides.  Lift both arms out to either side of your body until shoulder height.  Slowly lower your arms back to your sides.  Repeat 12x.

F) The “Wide Set Workout” – Begin in a position as if you are going to do a push up.  Now move your hands wider than shoulder width apart.  In this position, do 10 push ups.

Circuit 3 – Do 2x Through

G) The “I’ve Never Used These Muscles Before in my Life” – Use both hands to hold one 10 lb weight vertically behind your head. Lift the weight straight up and down behind your head (lift approximately 3″-4″).  Try to keep the weight at a 90 degree angle to the ceiling, as much as possible.  Repeat x 10

H)  The “Open A Can Of Whoop Ass” – Stand up straight, holding 3 lb weights at your chest.   Continuously and with alternating arms, punch each arm forward out in front of you.  Do this as fast and as hard as you can for just 30 seconds.

I) The “Flapper” – Begin by standing up with your feet together and holding 3 lb weights at your sides.  The weights should be horizontal, so that your palms are facing the wall behind you.  Bend your torso slightly forward, keeping your back as straight as possible.  Push both arms back slightly behind you (approximately 3″-4″) and then return to starting position at your sides.  Repeat x 10 back and forth continuously and as quickly as possible.


Fitness Tip of the Day

Are you doing a workout every day of the week? It doesn’t mean you’re in great shape. Here are 3 signs that you’re slacking off at the gym.



Workout Girl



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