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Description

Bodyweight and dumbbell exercises focused on the triceps. ** Can use a bench or stability ball **


Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
45 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
45 seconds
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Tricep Stretches
Tricep Stretches
45 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Transition
Transition
5 seconds

Set 2: 1 round
Downward Facing Dog
Downward Facing Dog
30 seconds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Single Arm Tricep Push-Ups
Single Arm Tricep Push-Ups
2 minutes
Alternating Side Planks
Alternating Side Planks
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Advanced Sun Salutation
Advanced Sun Salutation
4 minutes
Down dog plankers
Down dog plankers
45 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Sit Throughs
Sit Throughs
45 seconds
Dips with Leg Extension
Dips with Leg Extension
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
Alternating Dumbbell Skullcrusher
Alternating Dumbbell Skullcrusher
12 reps
Pullovers on Ball
Pullovers on Ball
15 reps
Rest
Rest
20 seconds
Alternating Row + Tricep Extension
Alternating Row + Tricep Extension
12 reps
Reverse Fly
Reverse Fly
10 reps
Rest
Rest
25 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Single Leg Deadlift With Upright Row
Single Leg Deadlift With Upright Row
12 reps
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
15 reps
Transition
Transition
5 seconds
Weighted Jab
Weighted Jab
1 minute
Tricep Kickbacks
Tricep Kickbacks
12 reps
Rest
Rest
20 seconds

Set 4: 1 round
Tricep Stretches
Tricep Stretches
45 seconds
Shoulder Stretches
Shoulder Stretches
45 seconds


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