Oh Hey, Triceps. I Didn’t Know You Were There. – The Workout Girl

Oh Hey, Triceps. I Didn’t Know You Were There.

Your triceps are the muscles in the back of your upper arm.  If you’re spending your day at a desk in front of a computer, these muscles aren’t getting much use.  It’s time to show your triceps who’s boss. (For the record, that’s YOU, and not your TV remote.)

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 jam out 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.  Take 10 minutes to stretch after every 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 breeze.

Equipment:

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

Circuit 1 – Do 3x Through

A) The “Grip It ‘N Rip It” – Put a balance ball in the corner of the room so it is stable and won’t move.  Stand approximately 12″ in front of the ball with an 8 lb weight in your left hand, your left arm hanging down at your side.  Fully extend your right arm in front of you.  Slowly bend your torso towards the ball until your right hand is resting on the ball.  With your left arm hanging down to the left of the ball, pull the weight up to chest-level, bending at the elbow.  Your back should be flat and not hunched over.  Your knees should not be bent.  Repeat x 10.  Switch arms and repeat x 10.

B) Do the “Grip It ‘N Rip It” again, except start with your arm already hinged at the elbow with the weight at chest-level.  Now push the weight back, extending your arm out straight behind you.  Now bring your arm back to starting position (arm is hinged at the elbow).  Repeat 10x each arm.

C) The “Bikini Body Builder” – Start out in a plank position as if you were to do a push up (your body should be off the ground except for your hands and toes).  Rather than have your hands on your mat on the ground, wrap each hand around a 10 lb weight.  (Oh yeah, it’s about to get serious!)  Keeping your back straight and your butt as low as possible, alternate bringing each arm up off the mat to chest-level, hinging at the elbow.  If you’re doing this correctly, you should also feel your abs working.  (Remember: It’s bathing suit season!)  Repeat x 10 each arm while alternating arms.




Circuit 2 – Do 3x Through

D) 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.

E) The “Power Walker”- Start by standing with one leg forward and one leg back. Jump and simultaneously switch legs. Repeat nonstop as fast as you can for just 1 minute.  Decrease to 45 seconds and then to 30 seconds when you go through the circuit the 2nd time and 3rd time, respectively.

F) The “Mime in a Box” – Begin by standing up with your feet together and holding 3 lb weights at your sides with your palms facing your body.  Raise both arms (fully extended!) directly out to your sides and up to shoulder-height.  While your arms are at shoulder height, bring them together straight out in front of you.   The weights should now be horizontal so that the ends of the dumbbells will meet when you bring your hands together.  Your palms should be facing the ground.  Return your arms down to starting position with your arms hanging down at your sides.  Repeat x 10.




Circuit 3 – Do 3x Through

G) The “Baby Maker” – Lay on your back with your knees bent and your feet on the ground.  Your arms should be fully extended, resting on the mat at your sides.  Supporting your weight on your feet and your arms, lift your butt and hips up off the ground.  Your head and upper back should stay planted on the ground.  Lower your butt down (approximately 4″) and lift back up.  Do not let your butt hit the ground.  Repeat as fast as you can x 20.

H) Without lowering your butt to the ground, repeat the “Baby Maker,” except move your hips around in a circular motion instead of lifting and lowering your butt.  Don’t let your butt hit the mat during this exercise.  Do 15 circles in each direction (clockwise and counter-clockwise).

I) “Party Pilates” – Start out in a position as if you were going to do a push up (your body should be off the ground except for your hands and toes).  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for 5 seconds.  Then switch sides.  Repeat, 10x each side.




Fitness Tip of the Day

If your fitness goals involve weight loss, know that when you go out to eat at a restaurant, most meal portions will be larger than what is a recommended by nutritionists. If this is the case, eat half of your plate and wrap up the other half to go and eat it for another meal at a later time.  This helps with portion control AND saves money.  Ta Da!

xoxo,

Workout Girl

Discussion

One Response to “Oh Hey, Triceps. I Didn’t Know You Were There.”

  1. Did each of these this afternoon. Great workout!! Thank you Workout Girl!!

    Posted by Nikki Flowers | July 30, 2011, 2:17 pm

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