For such a suggestive title you would think I shot some good pics for this post. Ahhhhh, nope. In fact, these might be the most unattractive set of photos I’ve ever posted (that’s saying a lot after 9 years of blogging). But they do the job to show you two great exercises to tone up you TRICEPS while strengthening your ABS….Get it now, T ‘n A ;)
The first one is a low intensity toner that also increases your heart rate while the second one is focused on using more weight and building muscle.
TRICEP SIDE STEP (cardio – low intensity)
Grab a light to moderate set of hand weights (1 – 8 lbs). Start with your feet together, pull your shoulders down and squeeze your shoulder blades together. Engage your abs and hinge into a 45 degree angle. Keep your elbows nice and tight next to your ribs.
Step laterally to one side and extend your arms backwards, keeping your elbows in tight, squeezing your triceps. Bring your feet back together and curl your arms back to the starting position. Set your feet back together and repeat stepping the other direction. Do 10 reps in each direction for a total of 20 tricep extensions.
As you move, your core stays engaged the entire time to protect your back.
This is a great move to do in between sets to get your heart rate back up.
Overhead Skull Crusher (high intensity – strength)
Sounds like fun, right?!
You’ll need a heavy dumbbell or plate and a moderate hand weight or ball for your legs (5-10 lbs.) Lay flat on the ground, bring your knees up so your legs are at 90 degree angle. Place the hand weight on your shins and you’ll feel your abs engage. Pull them tighter so your lower back is flat on the ground. Push the heavy plate straight over your chest.
Slowly lower the plate behind your head. Your elbows will go back as well. Since the weight is big, you need more extension than a usual skull crusher. Then press back up to the starting position.
Do 10 – 12 reps.
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