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Tricep & Ab Workout with Dumbbells [AWESOME WORKOUT]

30'ish Minutes • 33m
7 comments

DAY 4 - 10 DAY ARMS & AB CHALLENGE. A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness.

In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.

And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet 😇)

For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.

Deal? Deal 👊🏼

Tools: 2 pairs of moderate dumbbells

1. Narrow tricep presses
2. Scissors
3 x 40sec

3. Tricep kickbacks - L
4. Windmill - L
2 x 40sec

5. Tricep kickbacks - R
6. Windmill - R
2 x 40sec

7. Kickbacks - both arms x 25 reps

8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec

Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps

Ab Finisher
13. 1-sided bicycles
8 x 20sec

A Fitness with PJ YouTube Workout - ad free!

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