ARM WORKOUTS

Best 3 Workouts for Toned Triceps

Fight the flab with these triceps toning moves!

» Show more

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.

Option 1:  Triceps Tone It Up for All Fitness Levels

Equipment Needed: One set of dumbells of medium weight(think 8-12 lbs).

What to Do:  Choose the fitness level below for a customized workout. 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)

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

Option 2: Summer Triceps Toning Workout

Toned triceps make your entire arms look slim and fit. This workout will get rid of that extra “jiggle” around the underarm by getting rid of stubborn fat and sculpting sleek muscles! This routine is designed to burn, burn, burn…that stubborn fat while uncovering the tricep muscle! This is a fast paced workout that is cardio intensive, so get ready to sweat!

Equipment Needed: One set of medium weights(8-12 lbs)

What To Do : Complete one exercise after the other with little to no rest. Rest 30 seconds after each complete circuit. Perform this routine two times weekly for best results.

Beginner Level: Perform 2 circuits.
Intermediate Level: Perform 3 circuits.
Advanced Level: Perform 4 circuits.

Exercises:

1. Tricep Kickbacks – 15 reps each arm
2. Run in place with high knees – 30 seconds
3. Triangle Push-ups – 15 reps
4. Run in place with high knees – 30 seconds
5. Tricep Extensions – 15 reps
6. Run in place with high knees – 30 seconds

Option 3: One Move To Toned Triceps

I know you’re thinking, “One move? Yeah, right.” Half way through this routine, this one move will feel like 100. One move on its own isn’t 100% effective, but one move done with a dynamic twist will make all the difference in changing your body.

Ladder routines have different variations, but one factor in common: climb! Essentially, you’re doing a set number of reps and as you progress, you increase that number by a set total you predetermine. Regardless of your level, ladder routines are meant to squeeze every single energy surge out of you until there is nothing left. Ladder routines condition your muscles, train and strengthen them to work through fatigue. This tricep pushup ladder routine will tone your arms and build muscle which will in turn help blast unwanted fat. Start climbing.

Equipment Needed: Water to stay hydrated and a towel or soft surface for your hands.

What to Do: After each “set” rest for 5 seconds. 1 push-up, 5 seconds rest, 2 push-ups, 5 seconds rest, etc.

Beginner’s Level: Add +1 from the previous number; 1,2,3,4,5,…
Intermediate Level: 1, then multiple of 2’s; 1,2,4,6,8,…
Advanced Level: 1 then multiple of 3’s; 1, 3,6,9,12,…

Work until failure. Failing in fitness is ok! When you work your muscles until failure, it just means that you’ve worked your muscle to exhaustion. That’s something to be proud of! Do this 2 times per week with at least 2 days of rest in between each day. Keep track of your climbs and see how much you’ve progressed!

TRICEPS EXTENSIONS         TRICEPS KICKBACKS

Image result for woman triceps kickbacksImage result for woman tricep extensions

SKULL CRUSHERS

Image result for woman scull crushers

TRICEPS DIPS

Image result for woman triceps dips

PLANK JUMPS

Image result for woman plank jumps

REVERSE PLANKS

Image result for woman reverse planks

TRIANGLE PUSH UPS

Image result for woman triangle pushups

» Show less

images (20)

Slimming Summer Arm Workout

Just in time for summer!

» Show more

With the arrival of summer weather comes sleeveless tops and dresses that let us soak in the sun and feel cooler, breezier, and more free. If you’re looking to tone your arms, our slimming summer arm workout will have them tank top ready in no time.

Get your dumbbells out and get ready for variations on the bicep curl, and tricep exercises, that will slim your arms and reveal the definition you’re looking for. Perform these exercises twice per week, with at least two days of rest in between each workout, in order to allow your muscles to recover.

Equipment Needed: set of light-medium dumbbells (5-10 lbs), interval timer

What to Do: Perform each exercise for 30 seconds without rest in between exercises. Rest 1 minute in between each circuit. Perform this workout twice a week with at least 2 days rest in between.

Beginner’s Level: 3 rounds
Intermediate Level: 4 rounds
Advanced Level: 5 rounds

Exercises:

1. Bicep Curl
2. Triangle Push-up
3. Tricep Kickback
4. Tricep Extension (each side)

TRIANGLE PUSH UPS

Image result for woman triangle pushups

TRICEPS EXTENSIONS         TRICEPS KICKBACKS

Image result for woman tricep extensionsImage result for woman triceps kickbacks

» Show less

images (19)

5 Minute Arm Workout

Sexy arms in just 10 minutes per week!

» Show more

You always notice your arms. Walking, typing, eating or waving, your arms are always in the forefront. They may not be where you want them to be just yet, so we’re here to give you a quick and intense workout to get that definition and some of those cuts you’ve been aiming for.

This workout out is concise and focused on strengthening your biceps and triceps. The stronger you are, the more you feel you can accomplish. Since your arms are so important for everyday life, make them stronger and feel accomplished in everything you do. For just 5 minutes twice a week, you will feel the burn in your arms without burning up extra time in your already busy days.

Equipment Needed: Interval timer, two medium weights(think 12-15 lbs), yoga mat or flat bench

What to Do:  Perform each exercise for 1 minute and immediately jump into the next exercise. Repeat two times. No rest needed! Perform this workout 2 times a week to strengthen and tone your arms.

1. Bicep Curl
2. Hammer Curl
3. Tricep Kickback
4. Tate Press
5. Skull Crushers

SKULL CRUSHERS

Image result for woman scull crushers

TATE PRESS

Image result for woman tate press exercise

            HAMMER CURL

Image result for woman hammer curl

Image result for woman triceps kickbacks

» Show less

images (16)

Best Move for Toned Triceps

A single step to strong, defined triceps.

» Show more

Toned triceps make your entire arms look slim and fit. This workout will get rid of that extra “jiggle” around the underarm by getting rid of stubborn fat and sculpting sleek muscles! This routine is designed to burn, burn, burn…that stubborn fat while uncovering the tricep muscle! This is a fast paced workout that is cardio intensive, so get ready to sweat!

Equipment Needed: One set of medium weights(8-12 lbs)

What To Do : Complete one exercise after the other with little to no rest. Rest 30 seconds after each complete circuit. Perform this routine two times weekly for best results.

Beginner Level: Perform 2 circuits.
Intermediate Level: Perform 3 circuits.
Advanced Level: Perform 4 circuits.

Exercises:

1. Tricep Kickbacks – 15 reps each arm
2. Run in place with high knees – 30 seconds
3. Triangle Push-ups – 15 reps
4. Run in place with high knees – 30 seconds
5. Tricep Extensions – 15 reps
6. Run in place with high knees – 30 seconds

TRICEPS KICKBACKS        TRICEPS EXTENTIONS

Image result for woman triceps kickbacksImage result for woman tricep extensions

TRIANGLE PUSH UPS

Image result for woman triangle pushups

» Show less

images (18)

H.I.I.T. Your Arms Workout

High intensity interval training burns more calories than most cardio routines.

» Show more

H.I.I.T. stands for High Intensity Interval Training. H.I.I.T. alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit. Short periods of high intensity exercise followed by short periods of rest, burns more calories and subsequently more body fat than maintaining a steady pace.

This arm workout combines weight lifting, which targets the tricep and bicep muscles, and cardiovascular exercise, which targets the fat covering up the arm muscles. By combining strength training and cardio you are creating a powerful fat burning routine, making you a fat burning machine that continues to burn fat for up to 24 hours after the workout is over.

While interval workouts are great for burning fat and sculpting a lean body, the recipe for getting healthy, losing excess body fat, and creating a toned & defined body, is created by consistently combining these three elements: a clean eating plan, High Intensity Interval Training, and Weight Training.

Equipment Needed: Two sets of dumbbells, one light weight set(3-5 lbs) and one medium weight set(8-12) and interval timer.

What to Do: Perform each exercise for 30 seconds and rest 10 seconds after each one; complete four circuits

Exercises:

1. Jumping Jacks
2. Hammer Curls
3. Tricep Extension
4. Jumping Jacks
5. Bicep Curls
6. Tricep Kick Back
7. Jumping Jacks
8. Triangle Push Ups

TRICEPS KICKBACKS                 TRICEPS EXTENSION

Image result for woman triceps kickbacksImage result for woman tricep extensions

TRIANGLE PUSH UPS

Image result for woman triangle pushups

            HAMMER CURL

Image result for woman hammer curl

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

» Show less

images (17)

6 Must- Do Exercises for Toned Arms

» Show more

The days are getting longer and the air outside is getting warmer. You know what that means… it’s time to take out those tank tops and sleeveless dresses! If a little jiggle in the arm area has made you reluctant to welcome the arrival of spring and summer, we’ve got some exercises just for you. Here are 6 exercises that give you sexy and toned arms that will just beg to be shown off deep into fall.

Equipment Needed: set of 10 pound dumbbells to start.  Increase weight when this amount is no longer challenging.

What to Do: Perform the following workout 2 x’s weekly.

1. Tricep Kickbacks – 3 sets of 10 on each arm
2. Tricep Extensions – 3 sets of 10
3. Standing Bicep Curls – 3 sets of 10 on each arm
4. Chair Dips – 3 sets of 10
5. Side Lateral Raises – 3 sets of 10
6. Pushups – 3 sets of 10

TRICEPS EXTENSIONS         TRICEPS KICKBACKS

Image result for woman triceps kickbacksImage result for woman tricep extensions

SIDE LATERAL RAISE

Image result for woman side lateral raise

» Show less