I can’t remember a single day in my years of training where a woman didn’t ask me how to tone the back of the arms. Got to love that pesky jiggle. This is a very hard spot to train on a woman. We don’t use the triceps as much as we use the biceps in everyday life, so it tends to be weaker and less toned. This is a simple tricep workout routine I do regularly to tighten and tone the back of my arms. Using a band is very effective for proper resistance and really helps with working the arm without adding size. All you need is a band, roughly 10 minutes, and the desire to fight for it!
WARRIOR KICK BACK
Place the end of the band underneath your left foot for resistance and hold onto the band with your right hand. Step your feet wide and then sink into a deep side lunge, bending into your left front knee and sit the hips parallel to the ground. Left toes turned to the side and right toes slightly angled in. Watch that your front knee doesn’t go over your toes. Lift your right elbow up towards the sky and keep it bent at a 90 degree angle. Extend the arm straight, creating tension on the band, squeezing right above the elbow, and then bend back to starting position. Exhale extend, and inhale bend.
Perform as many as you can in 1 minute.
Switch sides.
TRICEP BALANCE
Keep the band underneath the left foot. Standing tall, feet hip width apart. Lift the right leg off the floor and bending into your left knee in a mini squat. Sit your booty back and chest slightly leaning forward. Find your balance with your left hand on your hip.
Holding the band still in your right hand, lift your elbows up and behind you. Extend the arm straight back behind, creating tension in the band, and then bend back to starting position. Exhale extend, and inhale bend.
Perform as many as you can for 1 minute.
Switch sides.
TRICEP EXTENSION
With the band under your left foot, stand tall but now place your right foot forward on the ground. Bend into your knees softly and keep your chest up and open.
Lift your right arm up and behind your head, with your elbow pointing to the sky and the hand behind the base of your neck. Lift your right arm up into the sky, straightening the arm and creating tension in the band. Imagine as though you are drawing a straight line into the sky. Exhale up, and inhale down.
Perform as many as you can in 1 minute.
Switch sides.
TRICEP PULL
Holding the band in both hands now with some tension on the band. Standing with your knees slightly bent and chest open and up. Lift your elbows up and out to the side with elbows just slightly below the shoulders. Keep elbows bent. Extend arms straight by reaching the hands out to the side and putting tension on the band. Exhale extend, and inhale bend. Keep knuckles facing forward.
Perform as many as you can in 1 minute.
Repeat this whole tricep workout 1 to 2 more times! Have fun!
Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness.
Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness.
