3 down, 2 to go. Triceps today after a bit of cardio. Since you only have to lift one muscle group each day - make sure you are picking up some good and heavy weight - the last 3 reps of every set should give your muscles a good burn - if you don't get it - pick up heavier weight next time.
Warmup for a few minutes and then get busy. No time like right now.
HIIT Circuit - 3x thru - get your timer out
1 minute Jump Rope or High Knees
30 Second Straight Arm Plank Hold
1 minute Running in place - or jump on a treadmill - or outside around your house/gym
30 Second Forearm Plank Hold
1 minute Jumping Jacks
30 Seconds Straight Arm Plank Oblique Knee Tucks - knees towards opposite elbow
1 minute of 5 Jump Squats + 10 Jump Lunges
30 Seconds Forearm Plank Spider Knee Tucks - knees towards same side elbows (bring them towards the outside of your arms)
TRICEPS WORKOUT
Go thru the workout 3x - make sure you rest 30-60 seconds between each exercise since you are focusing on a single smaller muscle. This will make sure your triceps recover before you hit them again.
Lying Triceps Extension (skull crushers) - medium weight -12 to 15 reps
Chair/Bench Dips - 12 reps
Standing Bent Over Double Arm Kickback - light weight - 12 to 15 reps
Standing Behind the Head Extension - 1 heavy weight - 12 reps
TRAIN WITH INTENTION!
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