Category Archives: tricep

Bootcamp Pyramid

I am a fan of pyramids (see thigh pyramid workout). If you played any sports in high school you might remember them (fondly or maybe not so fondly) as ladders. Basically, you start with a short interval (for this workout it’s 20 seconds), and work your way up (climb) to the longest interval (50 seconds) and then you step easily back down to the short interval again (20 seconds).

All the intervals here are less than a minute. This makes the time fly and boosts your motivation as you see the intervals get shorter as the end of the workout gets closer. No equipment is necessary for this workout except an open space in which to do it. Turn on some good music and you’ll get a full body cardio/toning interval workout!

You can get your printable version of the workout here. Don’t know how to do these moves? Check out my workout glossary.

This is One Hundred Workout

It’s Workout Wednesday, and while we all (hopefully) can count to one hundred, and we all know what it looks like (“one hundred” or “100”) especially if you’ve played with coins at all. Now you can know what it FEELS like too, because this workout is a breakdown of five awesome moves to do for a total body workout. You can even know what two hundred and three hundred feel like it, if your up for it.

Start by warming up with some stretches of the shoulders, legs and side body for at least five minutes. Stretching feels awesome so longer is definitely not frowned upon here. Then when you’re ready turn on some tunes and go for it!

Try to go all the way through without taking breaks (obviously stop if you can’t go on). If you’re a beginner stop at just one time through, you can always work up to more. Intermediate, take a 1-2 minute break then try going through the workout a second time and advanced should shoot for three times through. As always, drink lots of water and have fun!

If you would like to print out this workout you can download it from my Google Docs by clicking here.

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Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

Squat 
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side. 

V-Ups 
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor. Hold then carefully release to starting position.

It’s All About the . . . Arms

“It’s all about the…” is a series of workouts I have created that focus on specific areas. Todays workout is about arms. This is for no particular reason except that I needed an arm workout. The other day I raised my hand in class and noticed a jiggly-wobbly bit hanging down. I said to my arm, “This is unacceptable behavior, I didn’t expect it from you of all body parts. Now get back in line!”

Yeah… we’re working on that.

Maggie's Mind Mumbles//: It's All About the Arms Workout


Here’s my workout. I do it on Tuesday, Thursday and Saturday; the key is to do it on three non-consecutive days every week. You only need to do it one time through due to the repetitive nature of the actions.

Maggie's Mind Mumbles//: It's All About the Arms Workout

Download this free printable workout.

I have also created a glossary for workout terms in case they are obscure or I use different names than what other people call things. Feel free to check that out. 

These are the terms used in this workout:
Back Row
Standing with legs hip-width distance apart bend your knees slightly. Lean your upper body forward. Hold a weight in each hand, arms at side and palms facing in. Pull your elbows up behind your body until your arms are at a 90-degree angle at the elbow. Release to starting.
Bicep Curl
Hold a weight in each hand, arms down, and palms forward. Bending at the elbow lift the weight to your shoulders. Release weight back to starting position.

Half-Bicep Curl
Similra to bicep curls but instead of lifting the weights all the way to your shoulders stop when your forearms are parallel to the floor and release to starting.
Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Shoulder Press
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.
Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.
V-Lift
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor.  Hold then carefully release to starting position.

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Enjoy.