Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 15-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

1 – Tricep Push-ups

  • Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.

STEP 2

2 – Jumping Jack

  • On your toes jump out with both legs as at the same time your arms go up from your sides to the side of your head.

STEP 3

1 – Crescent Kickback

  • Pin your elbow up and straighten your arm squeezing your triceps.

STEP 4

2 – Squat Butt Kick

  • Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 5

1 – Overhead Tricep

  • Keep your elbows pinned at your forehead and lower the dumbbell behind your head.

STEP 6

2 – Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 7

1 – Laying Overhead Tricep Press

  • Starting with dumbbells over shoulders, lower them next to your head and drive up and squeeze the back of your arm.

STEP 8

2 – Plank Jack

  • Maintaining a good plank position with wrist, elbow and shoulders all lined up. Abs tight, belly button pulled up. Jump out into a jack and back in.


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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.