15-Minute Triceps Workout

Finding it hard to squeeze a workout in? 

In this life of ridiculous busy-ness, it’s hard to get a chance to stop, put on your workout clothes (which for some reason feel tight, perhaps because they haven’t been used in a week and a half), and get into the mode. Let alone actually drive/walk/bike/bus to a gym! Big breath, you don’t need to do huge workouts every day to stay in fit. Remember that it’s exercise AND nutrition. They’ve got to walk side by side if you want results.

And another thing before I show you some exercises, is to remember how important strength and resistance training is. This means working out your muscles. No, it’s not just for boys. It’s for us big girls too. And it’s really important for your health! Think cardio is the only way to burn calories? Think again. When you rip up those muscle fibers while pushing yourself during any muscle workout (let’s take leg press), your body has to work hard after the workout as well in order to repair those fibers. Which means your body is burning calories after the workout to try and repair those fibers as quick as possible. Quads burn after that leg press the next day? Fibers are torn so it makes it sore to walk around. So muscle workouts = more calories burned afterwards. 

Onto the 15-min workout. It could be even less. It depends on the number of reps, sets, and exercises you do. I chose to do three. I actually did them watching “The Help,” figuring it was a movie I should watch and always looked good (it was). Here’s the three I did:

1. One-Arm Triceps Extension

Pretty simple. Get a weight you’re comfortable with (I started with 12 lbs and moved up to 18 lbs for my last set) and either sit or stand. Extend the weight with one arm over your head and then lower it down (with control) towards your back. Keep everything slow and controlled until your form is good. Now do the other arm. 

Reps: 12, Sets: 4

2. Two-Arm Triceps Extension

So it’s basically the same thing (read above) but with two arms holding the weight. This allows you to use a heavier weight than the single-arm. I started with 15 lbs and ended my last set with 21 lbs. 

Sets: 4, Reps: 12

3. Skull Crushers 

English: an exercise of triceps

English: an exercise of triceps

You can either do this with a bar or weights. I chose to do it with weights (dumbbells) simply because I don’t have a bar here at the apartment. Start lying down with your weights or bar extended in front of your chest and then slowly lower until your hands are right at your forehead. Then push out again. That’s one rep. Get why it’s called a skull crusher? I went around 15 lbs for this one.

Reps: 10, Sets: 4

So there you have it. A three-exercise workout that left my triceps feeling tired. You will too if you do them properly with the right number of reps and sets. Your core will also be worked if you keep it tight and do the exercises correctly. Do what feels good for you. Never push it to the point of injury, but push yourself to get that last rep. Comment below if you have any questions. Enjoy!

PS– If you are interested in getting a free training plan and/or consultation or just have some questions, please email us at alana.ppowell@gmail.com

5 Responses to "15-Minute Triceps Workout"

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  3. innocentbystandr

    June 14, 2013 at 9:06 am

    I’m totally trying to work on my arms so thank you for this

  4. Pingback: Core-Po-rate Fitness (Staying Fit in the Office) | hungry and fit