Tone Up Your Triceps – The Workout Girl

Tone Up Your Triceps

Your triceps (the muscles in the back of your upper arms) are often overlooked. But did you know that when you notice someone in great shape and say, “That chick’s arms are super toned!” (if you’d ever say that, that is…), it’s likely because of her tricep definition?  If you want arms that look lean and toned, strengthening your triceps is a great way to go.

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.

Equipment:

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

Circuit 1 – Do 3x Through

A) 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.

B) The “Ball Overhaul” – Lay on your back on your mat with your arms outstretched behind you holding a medicine ball.  Keeping your abs tight, sit up and bring the medicine ball overhead.  Touch the medicine ball to your left toes.  With control, bring the medicine ball back overhead and lower your torso to the ground.  Sit up again, but this time touch the medicine ball to your right toes.  Repeat, alternating legs, 12x each leg.

C) 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.

Copy of circuit 1
Circuit 2 – Do 3x Through

D) 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.

E) 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.

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.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) 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 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.

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 “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

Copy of circuit 3

Fitness Tip of the Day

Nomnoms. Love me some of these fabulous and HEALTHY pumpkin recipes to enjoy in the Fall!

 

xoxo,

Workout Girl

 

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