.
C. Bend elbows and lower dumbbell behind head, keeping upper arms close to ears.
D. Extend arms and lift dumbbell back overhead.
Do 15 reps.
Triceps Kickback
Peter Ardito
A. Stand with feet hip-width apart, holding a dumbbell in each hand.
B. Hinge forward at the hips, keeping a slight bend in knees, and lower torso until it’s almost parallel to the floor.
C. Bend elbows to bring dumbbells next to ribs.
D. Keeping upper arms stationary, extend forearms behind you while squeezing triceps.
Do 12 reps.
Triceps Dip
Peter Ardito
A. Sit on the edge of a bench or chair, placing hands next to hips, fingers pointing forward.
B. Walk feet forward, sliding hips off the bench or chair.
C. Bend elbows to lower body toward the ground.
D. Press through palms to straighten arms and lift body back up.
Do 8 reps.
Close-Grip Push-Up
Peter Ardito
A. Start in a push-up position, placing hands close together, directly below shoulders.
B. Lower body towards the ground, keeping elbows close to sides.
C. Push through palms to extend arms and lift body back up.
Do 10 reps.
Diamond Push-Up
Peter Ardito
A. Start in a push-up position, placing hands in a diamond shape under chest, thumbs and forefingers touching.
B. Lower body towards the ground, keeping elbows close to sides.
C. Push through palms to extend arms and lift body back up.
Do 8 reps.
Reverse-Grip Push-Up
Peter Ardito
A. Start in a push-up position, placing hands wider than shoulder-width apart, palms facing towards feet.
B. Lower body towards the ground, keeping elbows close to sides.
C. Push through palms to extend arms and lift body back up.
Do 10 reps.
Cardio Finisher
A. Jump rope for 30 seconds.
B. Rest for 15 seconds.
C. Repeat 3 times.
| Exercise | Reps | Sets |
|---|---|---|
| Triceps Lift | 25 pulses | 3 sets |
| Triceps Push-Up | 10 reps | 3 sets |
| Triceps Extension | 15 reps | 3 sets |
| Triceps Kickback | 12 reps | 3 sets |
| Triceps Dip | 8 reps | 3 sets |
| Close-Grip Push-Up | 10 reps | 3 sets |
| Diamond Push-Up | 8 reps | 3 sets |
| Reverse-Grip Push-Up | 10 reps | 3 sets |
Then, maintaining elbows directed onward, flex elbows and permit the load to descend at the back.
C. Stretch arms to bring the weight back overhead to return to the starting position. Maintain engagement in the core and glutes throughout the entire movement.
Perform 20 repetitions.
Side Plank with Dumbbell Raise
Peter Ardito
A. Grasp a dumbbell with the right hand and enter into a side plank with the left elbow directly below the shoulder, and feet stacked.
B. Elevate the hips off the ground, creating a straight line from the ankles to the shoulders.
C. While maintaining lifted hips and an elevated chest, extend the right arm straight out and directly above the shoulder, still holding the dumbbell.
D. Lower the right arm back down until it is parallel to the ground, while keeping the arm straight.
Perform 10 repetitions. Switch sides; repeat.
Triceps Lateral Lift
Peter Ardito
A. Grasp a dumbbell with the left hand and stand in a split stance with the right foot positioned forward.
B. Bend the right knee and lower the torso until it is parallel to the ground. Keep the back leg straight and ensure the shoulders remain squared to the front.
C. Lift the left arm behind the body up to shoulder height, with the palm facing the floor. Squeeze the entire arm inwards towards the body.
Perform 25 repetitions. Switch sides; repeat.
60-Second Cardio Blast
Peter Ardito
Choose your preferred exercise: Perform jumping jacks, jump rope, or do burpees as quickly as possible for one minute.
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