Tricep Workout at Home with Dumbbells is one of Caroline Girvan‘s short finisher/add on workouts. I used it as a finisher after doing her Framework Back & Bicep workout. My muscles were already well worked and fatigued from that workout and this completely finished me off. My muscles were trembling by the end of this workout. An excellent finisher! It really rounded out my workout this morning. Because I used this as a finisher and it has no real stretch at the end, I used an upper body stretch I found on YouTube by Tara Laferrera: Upper Body Cool Down. It was a nice little stretch to finish off a tough upper body workout.
The exercises are done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. Another timer appears in the center of the screen to count down the recoveries. During the intro, in addition to Caroline describing the structure of the workout, she also gives good form pointers. The sound is wonky at the beginning of the workout. I had to jack the volume way up to hear Caroline’s intro then when the workout started, the music and audible beeps/cues blared so I missed my first few reps of the first exercises as I scrambled to lower the volume.
Tricep Workout at Home with Dumbbells is 13:09 minutes; 1:50 minute intro, no warm up and a very brief tricep stretch at the end. Equipment: dumbbells and fitness mat. Caroline is using 6kg/13 pound dumbbells. The weights listed below are what I used. I already had my bench out for the workout that preceded this one, so I continued to use it for any exercises in which you are laying down.
- Bent over tricep kickbacks (10# DBs)
- Overhead tricep press (French press) (one 25# DB)
- Narrow tricep chest press (keep elbows/arms close to sides) (15# DBs)
- Skull crushers (10# DBs)
- Chest press (elbows are out to the sides) (15# DBs)
- Repeat #1-5
Finisher: Diamond push ups (tricep push ups, hands together under chest so space between hands forms a diamond shape)