Tone up your triceps! Everyone wants powerful, well-defined, and sculpted arms. Triceps make up roughly 2/3 of the muscle mass in your arms, so strengthening them should be your number one priority if you’re looking to score beautiful arms before warmer weather arrives. The Tricep Tone it Up Workout, for all fitness levels, will give you the challenge you need to earn a pair of toned and defined arms without that underarm jiggle.
Equipment Needed: One set of dumbbells of medium weight(think 8-12 lbs).
What to Do: Choose the fitness level below for a customized workout. Review the videos below for demonstrations of each exercise. For optimal results, perform the Tricep Tone it Up Challenge two times weekly on non-consecutive days. This routine is meant to be a challenge, so prepare for some noodly arms when you’re through with your first workout.
Beginner Level: Complete 1 round; rest 15 seconds after each exercise
Intermediate Level: Complete 3 rounds; rest 10 seconds after each exercise
Advanced Level: Complete 5 rounds; rest 30 seconds after each round (no rest between exercises)
1. Tricep Extensions – 12 reps
2. Tricep Kickbacks – 12 reps each arm
3. Skull Crushers – 12 reps
4. Tricep Dips – 12 reps
5. Tricep Pushups – 12 reps
6. Plank Jumps – 30 seconds
7. Reverse Plank – 30 Seconds
Dumbbell Skull Crushers
Does your fitness program need a jumpstart? Check out our 6 Week Emergency Makeover.